By Emily Lesky – Gleaners Nutrition Education Team
Smart grocery shopping can help you eat healthier, reduce food waste, and save time and money. Utilizing the tips below can improve your grocery shopping experience and help you become a grocery shopping pro!
- Make a list and stick to it
- Avoid impulse purchases and unnecessary spending by creating a plan ahead of time. Writing down a grocery list ensures you are only purchasing what you need and prevents you from purchasing unnecessary items or items you already have at home.
- Tip: create a menu plan for the week before you shop and write out the items you need from the store.
- Have a snack before you go to the store
- Being hungry at the store can lead to purchasing what sounds good in the moment instead of what you really need. Having a snack beforehand can prevent unnecessary purchases and keep you focused on your list!
- Shop in-season produce
- In-season produce can be more affordable, fresher than out-of-season produce, and easier to find. Research seasonal produce in your area or look items marked as “seasonal” or “local” at the grocery store.
- Vary the types of food you purchase
- Fresh, frozen, and canned fruits and vegetables are all great options! Frozen and canned produce have a long shelf life and can often be found at more affordable prices than fresh produce.
- Tip: For canned fruit, look for canned in 100% juice- avoid fruits canned in heavy syrup to reduce sugar intake
- Tip: For canned and frozen vegetables and beans, look for no- or low/reduced-sodium options. Avoid foods with pre-made sauces to cut back on added sodium.
- Read food labels
- Review food labels before you buy to ensure you’re purchasing foods with high nutritional value.
- Tip: Look at serving size, calories, and nutrient content. Limit foods high in added sugar, sodium, and unhealthy fats and consume more foods high in fiber.
- Buy in bulk
- Bulk foods are often sold at lower prices than regular sizes. Buying larger quantities of foods you consume often can be a great way to cut down on grocery costs.
- Tip: Purchasing larger quantities of shelf-stable items can ensure you are able to use the food before it goes bad, reducing food waste. Some examples of shelf-stable items include grains like pasta, rice, and quinoa and canned goods like beans, vegetables, and fruits.
- Shop sales
- Grocery stores often have store coupons or weekly sale items. Check online for digital coupons or review the store circular to find the best deals!