Healthy Grocery Shopping: A Checklist

Do you ever walk in to the grocery store, list in hand, ready to tackle it, and wonder if what you're buying is truly healthy? Can you trust those organic food labels? How much fruit is too much fruit?

In this post, we'll give the best tips to ensure you're leaving the store with a cart full of nutritious food and without the worry about what you're putting in your body.

Get a Game Plan in Place First

You wouldn't walk into a car buying situation without having a plan in place or any other purchase decision. As small a decision as grocery shopping seems to be, every trip and choice of food have big effects on your lifestyle and health in the long run. When your time, money and health all come into play in one type of decision, making the right choices is so important.

Start out before even heading to the store by planning out your list based on recipes for the week's meals.

Check Out the Perimeter

.The middle aisles are what catches your eye when you first walk in, and are where generally people shop from, but remember to also check out the often forgotten about store perimeter, where most of grocery fresh foods are found.

These healthier foods are a smarter choice over what is usually among the inner aisles of the store and are so fresh and nutrient dense. So many of those inner aisle foods are pre-packaged and are often full of preservatives. They also can have high levels of sodium which is especially bad for heart health.

What's in Season?

It's not only best, but also easier to pick nutritious food from what is currently in season. Buying in-season food allows you to get foods that are more affordable and fresher, because those other out--of-season produce options have to be imported. So not only is this a less expensive way to shop, it also opens you up to many fresh and better tasting food options.

Water is the Way

Canned meats are sometimes looked down upon, but they can still be a good choice for nutritious food, if they are canned in a healthy way using water versus oil. Again keeping sodium in mind, it's even better if you can find options labeled as no or low sodium to help reduce salt intake. Eating too much sodium in your daily foods can lead to high blood pressure among other heart issues.

Protein is Your Friend

Protein, along with fiber, keeps you feeling full longer after finishing a meal. Try to stay with lean proteins like chicken and seafood. You can even opt for tofu! Along with these proteins, add healthy veggies like steamed asparagus or spinach to get your daily greens in that you need.

Convenience Buys Can Help

Life can get crazy. Add in long working hours, kids sports and all the other chaos that a day can bring, and sometimes you just don't have the energy or time to cook. Instead of eating out, consider buying convenience food buys that may cost a little more, but will take away the stress at the thought of having to cook a full meal after a long day. Pre-cut, frozen chicken breasts, steamable frozen veggies and frozen veggie burgers are just some of a lot of examples of convenience buys that are still healthy and can be worth the extra expense to save time and avoid the temptation of easy takeout.

Sales- Good for the Wallet and the Gut

It doesn't have to cost a fortune to shop healthy. Going for organic with some produce can be slightly more costly, it’s worth the fresher taste, texture and lack of harmful chemicals. Look for digital coupons online (or the local paper if you're one of those who still loves a good ole newspaper read with morning coffee) and check out grocery shopping savings apps that are great for comparing prices and looking for sales on fresh or frozen fruits and veggies.

Now on to the Store!

With your new knowledge of healthy grocery shopping and these helpful tips you're ready to tackle that weekly grocery list and leave the store feeling not only good about how much you've spend, but what it's in your cart that will ultimately end up in your body.

Eating healthy is an investment, and while it may cost a little more, the extra money will be worth the saving in the long run from expensive health issues.

Now you're all set and ready for the store. Eat and live well!