How to Shop for Healthier Food Like a Pro
Key Points:
- Planning ahead can make all the difference when it comes to shopping for healthier food.
- Learning how to read food labels is essential for making smarter choices.
- Stocking up on versatile staples sets the foundation for balanced meals.
Want to make healthier food choices but you feel overwhelmed every time you go to the grocery store? Shopping for healthier food doesn’t have to be overwhelming. With a little planning and some savvy strategies, you can fill your cart with nutritious, delicious options that work for your budget and lifestyle. In this blog, we’ll explore practical tips for healthier shopping, provide a list of staple foods, and help you navigate food labels so you can make the best choices for your health.
Table of Contents:
Tips and Tricks for Healthier Food Shopping
Plan Ahead Before You Shop
One of the best ways to ensure healthier food shopping is to plan ahead. Having a clear plan helps you avoid impulse purchases and ensures you’re buying foods that align with your health goals.
Here’s how to you can plan ahead:
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Create a Weekly Meal Plan: Decide on your meals for the week and list the ingredients you’ll need. This reduces the chance of grabbing unhealthy convenience foods and increases your chances of creating a healthy, balanced diet that’s not only good for your overall health and wellness, but also your brain’s health. (And your tastebuds!)
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Shop Your Pantry First: Before heading out, check your pantry to see what you already have. Avoid doubling up on items you don’t need.
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Make a Shopping List: It’s standard advice for a reason. A well-organized list keeps you focused. Divide it into categories (e.g., produce, proteins, grains) for quicker navigation.
Pro Tip: If you’re not sure where to start when making your weekly meal plan, start by researching foods that can help you achieve your health goals — or you could look into Blue Zones and select a few of the best recipes from those areas!
Don’t Shop Hungry
It almost seems silly, but shopping on an empty stomach is a recipe for disaster. Hunger can lead to impulsive buys, often resulting in less healthy options like chips or sugary snacks finding their way into your cart. Eat a healthy snack or meal before hitting the store.
Stick to the Perimeter
Grocery stores are designed to encourage spending, but the healthiest options — like fresh produce, lean proteins, and dairy — are usually located around the perimeter. Focus your shopping efforts there and venture into the inner aisles only for specific pantry items, like healthy oils and canned goods.
Always Read Food Labels
Reading food labels is non-negotiable (and definitely a learned skill). Take a moment to check your food labels to understand what you’re really buying and try to avoid items with added sugars, toxic oils, fillers, or preservatives.
Understanding Food Labels
Food labels provide essential information about what you’re consuming. However, they can also be misleading or confusing.
Here’s what you should focus on:
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Ingredients List: Ingredients are listed in descending order by weight. Look for whole foods and avoid products with long lists of unpronounceable ingredients.
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Serving Size: Don’t assume the nutritional information is for the entire package. Check the serving size to avoid underestimating calorie or sugar intake.
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Nutritional Facts: Focus on key nutrients like fiber, protein, and healthy fats while keeping an eye on added sugars, sodium, and toxic fats.
What to Avoid
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Toxic or Added Oils: Steer clear of products with hydrogenated or partially hydrogenated oils, as well as soybean, corn, peanut or canola oil.
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Added Sugars: Look out for hidden sugars in items like condiments, bread, and cereals.
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Fillers and Preservatives: Avoid artificial fillers and toxic preservatives like BHT or BHA.
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Watch Out for Misleading Claims: Terms like “natural,” “low-fat,” or “sugar-free” can be deceptive. For example, “low-fat” products often contain extra sugar to enhance flavor.
Pro Tip: Always read the full nutritional label rather than relying on marketing claims on the front of the package.
Choosing the Best Quality Foods
Organic and Non-GMO
If you can afford it, opt for organic produce and organic packaged products (such as rice, pasta, canned food, etc) as much as possible. If organic isn’t in the budget, look for non-GMO options instead. These choices help minimize exposure to harmful pesticides and genetically modified ingredients that could negatively impact your gut microbiome.
Prioritize Meat and Eggs
When it comes to meat and eggs, quality matters, and there’s a lot of marketing jargon to keep up with. Here’s a helpful guide to choosing the best options, ranked from best to worst:
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Regenerative
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Pasture-Raised Organic
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Pasture-Raised
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Organic
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Cage-Free
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Natural
If you can’t afford the best of the best, that doesn’t mean it’s bad. It’s still a whole food as opposed to junk food, and that’s a healthy foundation. But if you’re interested in prioritizing your health and nutrition (for pre-pregnancy detox, for example), invest in your food as much as you can.
Budget-Friendly Tips for Healthier Shopping
Though it takes some strategy, eating healthy doesn’t have to break the bank.
Here’s how to shop smarter:
Buy in Bulk
Items like grains, nuts, seeds, and legumes are often cheaper when bought in bulk. Just make sure you have proper storage to keep them fresh.
Choose Seasonal Produce
Fruits and vegetables are not only fresher but also more affordable when they’re in season. Consider visiting local farmers’ markets for deals on seasonal produce or opt for a CSA from a local organic farm. Using what’s in season also helps you get creative with your meals and trying different flavors!
Opt for Store Brands
Store brands often have the same nutritional value as name-brand products but come at a lower price. Compare the labels to make sure you’re getting a good deal (and not getting a lower quality product).
Reduce Food Waste
Plan meals around ingredients you already have, and use leftovers creatively to reduce waste. For example, roasted vegetables can be repurposed into soups, salads, or omelets throughout the week.
Healthy Staple Foods to Stock Up On
Building a healthy kitchen starts with smart shopping. Keep these staples on hand:
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Canned Goods: Organic canned beans, healthy soups, and tomatoes are versatile and affordable.
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Frozen Produce: Organic frozen vegetables are often cheaper than fresh and just as nutritious. Plus, they’re pre-chopped for convenience.
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Grains: Stock up on organic whole-grain rice, quinoa, and oats.
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Pantry Basics: Olive oil, coconut oil, nut butters, and vinegars are great to have on hand.
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Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are nutrient-packed additions to meals.
Navigating Specific Grocery Categories
Produce
Filling your cart with fruits and vegetables is one of the easiest ways to shop healthier. Here’s how to make the best choices:
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Go for a Rainbow: Different colors represent different nutrients. Aim for a variety of colors to ensure a well-rounded diet.
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Choose Whole Over Pre-Cut: While convenient, pre-cut produce often costs more and loses freshness faster. Frozen produce is the exception here since they are flash-frozen just after harvest!
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Don’t Shy Away from Frozen: Frozen fruits and vegetables are just as nutritious as fresh and last longer, making them a budget-friendly option.
Proteins
When selecting proteins, focus on lean and plant-based options (but not processed fake meat) for a healthier balance:
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Lean Meats: Choose chicken, turkey, or lean cuts of beef. Trim visible fat and opt for skinless options.
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Plant-Based Proteins: Incorporate beans, lentils, tofu, and edamame for protein that’s high in fiber and low in fat.
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Seafood: Opt for fatty fish like salmon, mackerel, or sardines for heart-healthy omega-3 fatty acids.
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Organ meats: Organ meats are packed with nutrients and often much cheaper than muscle meats. Aim for 1-2 servings a week.
Grains
Whole grains provide essential nutrients and keep you fuller for longer:
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Whole Over Refined: Choose whole-grain bread, pasta, and rice over their white counterparts.
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Explore Alternatives: Try quinoa, farro, or bulgur for variety.
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Avoid Commercial Breads and Cereals: If you want bread, buy fresh from a local bakery that uses ancient grains or opt for high-quality sourdough.
Snacks and Beverages
Even snacks and drinks can be part of a healthy diet with the right choices:
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Healthy Snacks: Choose nuts, seeds, dried fruit (without added sugar), or whole-grain crackers.
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Limit Sugary Drinks: Opt for water, herbal teas, or sparkling water with a splash of fruit juice instead of soda or energy drinks.
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Be Mindful of Portions: Even healthy snacks can add up in calories if consumed in large quantities.
Sustainable and Ethical Shopping Choices
Support Local and Organic
Buying locally grown or organic produce supports sustainable farming practices and often results in fresher, more nutritious food. While organic options can be pricier, focus on the "Dirty Dozen" for produce worth buying organic and the "Clean Fifteen" for conventional options (if you have to pick and choose).
Reduce Packaging Waste
Opt for products with minimal packaging or bring your own reusable bags to reduce waste. Many stores now offer bulk bins for items like grains, nuts, and spices.
Choose Sustainable Seafood
Look for labels like MSC (Marine Stewardship Council) or ASC (Aquaculture Stewardship Council) to ensure your seafood choices are sustainably sourced.
Your Healthier Cart Awaits
Shopping for healthier food is all about building intentional habits that align with your goals. By planning your meals, understanding food labels, and focusing on high-quality, nutritious staples, you’ll not only make healthier choices but also enjoy the process of nourishing yourself and your family.
From stocking up on organic pantry essentials to navigating the grocery store with confidence, every small step contributes to a better lifestyle. Practice these tips, stay curious about your food choices, and watch how easily it becomes second nature. Happy shopping — and here’s to a healthier, happier you!
Take the guesswork out of shopping for healthier food with the BodyBio Nutrition Guide — your go-to resource for understanding labels, choosing quality ingredients, and building a kitchen full of nutritious staples.
Get the BodyBio Nutrition Guide
References
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