Healthy Grocery Shopping: RPM Guide

Person pushing a shopping cart in a grocery store aisle filled with brightly lit, colorful produce shelves aimed at reducing heart failure risk.
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    Shopping at the grocery store can be overwhelming when figuring out what to buy when you are trying to eat healthier. There are so many healthy alternatives available now that it can be hard to know where to start. But keeping it simple and following basic guidelines can be a great place to start. Follow these simple tips to help make shopping and eating healthier easier for you.

    Shopping the perimeter of the grocery store is an old trick but still very relevant and very useful today.

    You can find less processed foods on the perimeter of the grocery store such as fresh fruits and vegetables, lean proteins, low fat dairy products and frozen fruits and vegetables.

    In the produce section look for fruits and vegetables that are in season. They usually taste the best and are more budget friendly than out of season fruits and vegetables. Try to aim for a variety of color in your grocery cart as well, meaning a variety of fruits and vegetables.  

    At the meat counter stick with a majority of lean proteins such as ground chicken, ground turkey, chicken breasts without the skin and seafood. Try to include a fatty fish such as salmon in your diet twice a week. It is a great source of not only protein but heart healthy fats as well.

    In the dairy section aim for low fat dairy products such as skim or 1% milk, low fat yogurt and low fat cheese.  You can also find great sources of protein in this section as well such as Greek yogurt. You can also try dairy free options such as almond milk or oat milk. The key is to make sure your non-dairy products are unsweetened. Of course don’t forget your eggs and real or plant based butter in this section as well too! Four eggs a week is acceptable for most people.

    In the frozen section fill up your cart with frozen veggies without any added sauces and frozen fruits without any added sugar. There are also great sources of frozen lean proteins in the frozen section, especially when you’re trying to shop on a budget. If you’re in the frozen section and looking for a sweet treat, you can make a smart choice while picking something out just look for low sugar or no sugar added on your ice cream.

    There are some important items when shopping in the middle of the grocery store for example whole grain products such as breads, cereals, pastas and tortilla shells. Look for 100% whole grain on the front of the label to know you are picking a healthy option.  Canned vegetables with no salt added or canned fruits with no sugar added can be healthy alternatives to fresh or frozen veggies when shopping on a budget. There’s also a ton of healthy snack options in the center of the grocery store such as baked chips, whole grain crackers, nuts and air popped popcorn. When in the drink aisle stick with flavored seltzer water or bottled water.

    There are many other healthy options at the grocery store but these are just some tips to get you started. Remember to always write out your grocery list prior to going to the store and have a meal plan for the week. This can help you from not over spending, sticking to a budget and avoid frustration when shopping. It can also be helpful to not go to the grocery store when you’re hungry, when it’s easier to cave on those unhealthy snacks and treat cravings.

    Contact your RPM Logix Dietitian for more healthy tips!

    **These are general recommendations and are not intended for specific medical advice. Please consult with your health care provider for more specific diet recommendations that are appropriate for you.

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