Grocery Store Cheat Sheet Your guide to easily navigating the asiles The Rungry Health Coach www.therungryhealthcoach.com
Grocery stores can be daunting—with so many aisles, how do you know where to start? As you tackle your next trip to the grocery store, let this be your guide. By using this guide, you’ll gain knowledge on how to navigate each aisle and what to look for. You’ll be able to build your healthy pantry from the ground up, and stock it with nourishing foods you and your family will feel good about eating. Go in to the store with a plan of action. Have a grocery list ready to go, so this way you’re only buying what’s needed. (Bonus if you organize the list by departments!) Look for sales and find bargains. Don’t veer down tempting aisles like the candy aisle, and avoid shopping while hungry. Now, grab a shopping cart and let’s go!
Shop with Buckets Imagine that your cart has four buckets—one for carbohydrates, one each for proteins and fats, and a fourth for vegetables and fruits. As you walk through the grocery store, grab items that fall into one of those buckets.
Examples: Carbohydrates • Potatoes • Butternut squash • Fruits • Whole grains—millet, quinoa, brown rice, amaranth, bulgur
• Oats • Milled flours—oat flour, brown rice flour, whole-wheat flour, spelt, corn meal • Corn meal / polenta
• Beans • Crackers & Popcorn • Bread
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Fats • Olive oil • Coconut oil • Avocado oil
• Avocado • Cheese • Nuts/nut butters
• Seeds • Yogurt • Mayonnaise
Proteins • Wild-caught fish • Free-range organic red meat • Canned meat and fish
• Free-range organic chicken • Beans • Cheese
• • • •
Fruits/Veggies • Apples • Pears • Potatoes • Bananas • Broccoli • Spinach
• • • • • •
Kale Brussels Sprouts Parsnips Cabbage Lettuce Spinach
• • • • • •
Tempeh/tofu Yogurt Nuts / nut butters Quinoa
Pepper Tomatoes Zucchini Eggplant Lettuce Carrots
What’s the deal with organics? When a product, fruit or vegetable is labeled as organic, it means that no pesticides were used. It also ensures that genetically modified organisms (GMOs) and artificial dyes or ingredients were not used. (Genetically modified organisms are tinkered with in a lab to create a more resilient, higher yielding crop. The effects of GMOs aren’t entirely understood as of yet, but the process feels unethical for many food advocates.) Organic farms often use other forms of pest management. Organic meats are not treated with antibiotics and are fed diets free of GMO-feeds. These farms are typically more sustainable and environmentally conscious, too. Often, the animals are in good health and raised in humane conditions. Organic foods generally have higher quality of taste. If your budget allows, opt for organic whenever possible. In the case of produce, lists do exist that chart which conventionally grown fruits and vegetables carry the most pesticides—refer to The Dirty Dozen and Clean 15. If you can’t afford organic products or foods, or don’t have access to them at your grocer store, don’t fret. The other suggestions in this list will still be impactful.
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Be a Label Detective Nutrition labels are a huge asset, but can be hard to decode. When reading a nutrition label, check out the ingredients first. Don’t worry too much over calories or fat content. Read the ingredient label and see if you can pronounce what’s listed. If you can’t, put it back. Those unpronounceable ingredients are often found in processed snacks, meats, and other convenience foods as additives and preservatives. They’re chemicals that are bodies don’t recognize and don’t need. You want a list of ingredients that’s small and includes all real ingredients—nothing made in a lab. Beware of words like “enriched wheat flour.” While toting it may be whole wheat, these are actually highly processed flours with zero fiber of health benefits. Manufacturers take the wheat grain, strip it of its essential vitamins and minerals, and add back in synthetic compounds. While you’re scoping out the labels, watch out for added sugars. Added sugars are in everything—broth, mayonnaise, popcorn, sauces, spice mixes—you name it!. And to make matters more confusing, it’s listed under several names:
dextrose, brown sugar, cane sugar, cane crystals, corn sweetener, corn syrup, evaporated cane juice, white sugar, fructose sweetener, maple syrup, honey, molasses, maltose, sorbitol, malted barley, xylitol,maltodextrin, malts, rice syrup, …And many more!
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While not all sweeteners are created equal, sugar is sugar. Try to find products and foods free of as much processed sugars as possible. Natural sugars include honey, molasses, maple syrup, and coconut sugar. When an item is listed on the nutrition label, it’s listed in terms of quantity. The higher it is on the list, a larger of quantity is used. For example, if sugar is the fist or second ingredient, there will be lots of excess sugars.
Canned versus Frozen Fresh produce can’t always be purchased, and in those scenarios, frozen and canned vegetables are good contenders. Frozen vegetables are nutritionally comparable to their fresh counterparts. Meaning, when the vegetables are frozen, they are still full of the good stuff. That’s because the vegetables are frozen quickly after harvest. Frozen vegetables are great when fresh vegetables aren’t available, like during a specific season. Canned vegetables could work in a pinch, but read the label for any extra ingredients. Also, make sure to drain and rinse the vegetables prior to cooking— this helps decrease salt content.
Down the Aisles As you’re walking, try to spend the bulk of your time around the perimeter of the store. This is where all the fresh foods are shelved—produce, meat, dairy, etc. As you do travel down the rest of the aisles, keep all these tips in mind. Produce The size of the produce section varies by grocery store chain, but plan on spending a lot of time in this department. Have fun roaming the bins and selecting new-to-you items. Ask a produce clerk if you have any questions in regards to storage or cooking. While organic is best, not all produce departments have one. Refer to two lists The Dirty Dozen and The Clean Fifteen. These lists contain what foods have the most heavily sprayed with pesticides, and what foods are least affected. Many produce labels often say where they were imported from. Stick to produce from the United States, and if possible eat seasonally. When you purchase a fruit or vegetable in season, you’re buy it at the peak of its supply—and it will cost less for farmers and distributors. In-season foods are often grown closer to you so it doesn’t spoil on its trip to the grocery store. Eating seasonally also ensures you get a wider variety of fruits and veggies into your diet. Seasonality changes month-by-month and by region, so be sure to check what’s growing before you go to the market!
Cereals/Granola Cereals and granola can be good breakfast options for both kids and adults. While you’re walking down the aisle, start reading labels. You want a cereal made with all whole grains and no enriched or bleached flours. You also do not want sugar to be listed high on the list of ingredients. Better yet, stick to cereals made with honey or maple syrup. (When looking at the total grams of sugar in a cereal serving, opt for anything less than nine grams.) Find a cereal with minimal ingredients, no excessive food dyes, and ultimately ingredients you can feel good about eating. As for granola, just like cereals, read the labels thoroughly. Granola can contain hidden sugars and fats. For both, make note of what a serving size is.
Bread The bread aisle can be tricky to navigate. Start looking for whole grain options and then start reading labels thoroughly. “Whole grain” should be part of the first ingredient—like “whole wheat flour” or “whole grain rye flour.” Try to avoid unnecessary ingredients you can’t pronounce, inflammatory vegetable oils, extra sugar and other preservatives. A small ingredient of less than six is ideal. If you can’t find packaged bread you like, splurge on a freshlybaked whole-grain loaf from the bakery.
Eggs Eggs are a versatile ingredient and great for any meal. Eggs increase in quality and nutrition when they’re laid from free-range, vegetarian-fed, organic hens. When cracked, the yolks should be nearly orange. A darker yolk means more nutrition—and the yolks are bursting with great nutrients.
Freezer Meals Freezer meals are great for their convenience, but they are often laden with excess salt, fat, calories and filler ingredients. When shopping for meals, look for brands that are made with real food only. Opt for a meal no more than 500 calories, under 25 grams of fat, and has under 800 milligrams of sodium. Also, read the portion size listed on the nutrition label. Deli Counter/Refrigerator While deli meats can be good options, they can hide preservatives, sugar, dyes and other unwanted chemicals. For hot dogs, sausages, deli meats and other cold cuts read labels carefully to see what’s been added, and opt for meat from organic, grass-fed animals if possible.
Dairy Dairy is a controversial topic. While many people believe humans should not drink milk, there are many benefits like healthy proteins. If you can tolerate milk, opt for organic milk from grass-fed cows. The same principle applies to cheeses and yogurts. Avoid pre-shredded cheeses, and opt for blocks of cheese. Low-fat or zero-fat cheeses are often full of hidden sugars and fillers to make up for the loss of fat. Avoid flavored yogurts because of the extra sugars, and simply buy plain yogurt. (Then add your own fruit and flavorings at home!) Greek yogurt is a great substitute for plain yogurt or sour cream, because it’s naturally thick and full of protein. Butter from grass-fed cows is also a great cooking fat. Milk fat can be incredibly satiating and delicious. As fat is needed for daily function, do not shy away from fat. (Often times, when a company removes fat from the product—think yogurt or cheese—it’s replaced with sugars, preservatives and salt.) If you can’t tolerate milk the dairy aisle has plenty of non-dairy alternatives. When shopping for nut milks, read the labels for extra additives, preservatives and thickeners. Coconut yogurt is a great alternative for those who want the taste of yogurt with out dairy. Kefir, is fermented milk. Often those who are dairy intolerant are able to eat kefir, because it is lactose free. Think of it as drinkable yogurt. Opt for organic, plain varieties.
Meat & Seafood Counter Fresh meat and seafood are great—and both freeze really well. If it’s available to you, opt for organic, free-range meats, or wildcaught seafood. While these kinds of meats are typically on the pricey side, they often go on sale. Buy in bulk and freeze for later use.
Chips/Snacks Snacking is just part of life, but you can become a smart snacker. Start by reading nutrition labels and ingredients. Understand what goes in a single serving, and don’t be afraid to portion them out once you get home. Stick to pre-made snacks that have tiny ingredient lists, don’t have too much added sugar, and are snacks you can feel good about eating.
Sauces, Dressings & Condiments While many sauces, dressings and condiments can be made at home, store-bought options offer convenience. Read the labels first and look for the content of salt, sugar and fat. Then, read over the list of ingredients and make sure they’re all pronounceable. Take into account what a serving size is, and how you’ll be using it. If available to you, opt for organic.
Canned Vegetables, Meats, Beans & Tomatoes Canned veggies, beans and tomatoes offer year-round convenience, and definitely have a place in the healthy pantry. Start by reading ingredient labels first and be on the lookout for added sugars and salts. Some jarred vegetables—like roasted peppers, olives or artichoke hearts—are preserved in oils. Opt for healthful oils like olive oil. With canned and packaged meats, read labels first. For canned fish, look for line-caught (a sustainable option similar to wildcaught or free-range), and for fish canned in water. If possible, opt for organic.
The Biggest Takeaway Once you get the hang of the grocery store down, shopping will become easier and more fun. You’ll know what to look for, where to find it, and what foods work best for you and yours. Reading labels and learning what goes into our food is one giant step into becoming an informed shopper and consumer. Have more questions on how to navigate the grocery store? Send an email to Beth, The Rungry Health Coach, at
[email protected]
