Knowing how to tackle the grocery store is half the battle to healthy eating. When you stock your pantry and refrigerator with nutritious foods, you increase your chances of eating a balanced, healthy diet. Consider the following strategies for shopping to get you started on the road towards a healthier diet.

Grocery stores are laid out to entice us to buy! They often stock products that everyone needs, such as milk and eggs, in the back of the store to increase the likelihood that we will pick up other items that we see along the way. In most grocery stores, you will find the freshest and most nutritious foods around the perimeter of the store. That’s where you will find the produce, dairy and meat departments. Spend most of your time in these sections. Limit your time in the middle aisles where you will mostly find processed foods. These foods often contain ingredients that add calories to our diet but don’t provide an equal amount of nutrition per calorie, as opposed to fresh foods.

Take a list to the grocery store to help you stay focused while shopping. Remember that reading labels and comparing foods take time. Therefore, you may want to keep a list of low-fat foods that you have tried and liked to speed up your shopping. If you stick to your list, you are less likely to make impulse buys which may not be the most nutritious choice available. Spending only a limited time in the grocery store may also curb the temptation to make impulse buys.

Finally, choose healthy foods that you enjoy eating! You will not be motivated to eat crackers that taste like cardboard, even if they are advertised as “healthy.” You’re much more likely to choose a snack that tastes better, so buy foods that are nutritious and taste good. When you choose produce, think about what is “in-season” because that’s when it is freshest and tastes the best. When you are looking for vegetables or fruits that are not in season, check for them in the frozen section. These items are cleaned and frozen right after harvest when they are fresh and ripe. Ultimately, buy foods that you like—whether fresh or frozen—because you won’t eat them if you don’t!

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