Is the supermarket a place where you listen to elevator music while dragging your
feet through aisle after aisle in boredom? Or is it a chance to fill your cart with
choices and maybe get handed a free sample while you shop?
Despite the music, supermarket shopping can be interesting. Before you grab a shopping
cart and head for the aisles, check out these tips for smart and healthy supermarket
Times to Shop
You can go to a supermarket almost anytime you want — many are open 24 hours.
Choosing a time and place for your food shopping can help you shop smarter.
Here are some thoughts on when and where to shop:
Don't shop when you're hungry. If your stomach is grumbling when
you enter the store, you'll be a goner when you see all those tasty treats. Eat a
healthy snack or meal
before you go to the supermarket.
Pick the best supermarket for you. If you have a choice on where
to shop, think about the kinds of things that you want the store to have. A salad
bar? A vegetarian or organic
section? An awesome seafood department or bakery? Double coupons? Choose the things
that make it convenient and easy for you to eat right. Once you've found a store you
like, you may want to stick with it. Knowing where to find the things you want will
help you get out the store faster.
Shop during off-peak times. Did you ever get stuck behind a slowpoke
pushing the cart in front of you because the store's so crowded? Try to avoid stores
when they're likely to be busiest — after work (5–7 p.m. on weekdays)
and weekend mornings, for example. The best time to shop is very
early in the morning, weekend evenings, or on a popular TV night.
Make a List and Use It (Mostly)
You have thousands of foods to choose from in a supermarket, so it's easy to get
tempted or forget something you really need. Making a list saves time in the store.
Also, plan the recipes that you
want to make in the next few days and list the ingredients you'll need.
By making a list, you will:
plan better for what you're going to cook
avoid going back to the supermarket for a forgotten ingredient
eat healthier and avoid reaching for something on impulse
save money by not grabbing foods that aren't on the list
But even with a list, you need to make some decisions at the supermarket. It helps
to think like a chef. A good chef makes lists of ingredients, but also looks over
the meats and produce for what's freshest and what's a good deal. So if a recipe calls
for red onions but they look bad or the supermarket doesn't have them, the chef chooses
another kind of onion that looks best. Or if a certain fish is freshest, the chef
might choose it over the type of fish on the shopping list.
A big part of smart shopping is selecting healthy foods. Food
labels, also called Nutrition Facts labels, are printed on all
packaged foods and are posted near produce, meats, poultry, and fish. These labels
let you compare different foods to see how they differ in fat,
calories, protein, and other ingredients. For example, you can compare the serving
sizes of two cereals you like, see how much fat is in frozen pizza, or find out how
many carbohydrates are in a bag of cookies. You also can check to see if a food contains
Smart shoppers are especially careful about the health claims on food packaging.
The U.S. Food and Drug Administration (FDA) decides whether manufacturers can call
their foods "healthy" or "low fat." However, it's up to shoppers to put these claims
in perspective for their own nutritional needs and eating habits. For example, "reduced
fat" cookies might not actually be low in fat. They're just required to have
less fat than the regular version of a particular cookie — and that
original version may be much higher in fat than other cookies.
Here are just a few of the terms you might see while you shop:
Healthy: the food is low in fat, saturated fat, and cholesterol,
has less than 480 mg sodium, and has at least 10% of the daily value of vitamins A
and C, iron, calcium, protein, and fiber.
Free (for example, sugar free): the food contains less than ½
gram of fat, saturated fat, sodium, sugar, or cholesterol. Calorie-free foods contain
less than 5 calories per serving.
Good source: one serving provides 10% to 19% of your total daily
needs for a specific nutrient.
Low sodium: one serving has 140 milligrams of sodium or less.
Low cholesterol: one serving has 20 milligrams of cholesterol
or less and 2 grams or less of saturated fat.
Low fat: one serving contains 3 grams of fat or less.
Reduced (for example, reduced fat): one serving has 25% less
fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular
version of the food.
Light (or lite): one serving has 50% less fat or one third fewer
calories than the regular version of the food.
Get the Most From What You Buy
By planning to make recipes and keeping a grocery list, you've already helped guarantee
that you'll use the foods you buy.
More tips to help you get the right nutrition and avoid wasting food:
Buy a variety of healthy foods. If you have healthy foods on
hand, you'll be less likely to reach for unhealthy ones. Obviously, foods like fruit,
vegetables, fish, and meat are perishable and will spoil quickly so you can't buy
these as far in advance as other foods.
Wash and cut up some fruits and veggies right away. This way,
they'll be less likely to sit in the back of the fridge and turn to mush while you
reach for the cookies and ice cream. Keep them in small containers or bags in the
front of the fridge where you can easily grab a healthy snack.
Cook in advance. You might not feel like cooking after a busy
day, and it's tempting to cruise the drive-thru window. To avoid this problem, cook
some meals in advance. When you have time at home, cook a meal and put it in the fridge.
If you're making a favorite dish, prepare a double amount of the recipe and freeze
the extra portion. This way, when you're tired and hungry, you just need to pop a
plate of food in the microwave — and your groceries won't go to waste!
Do things that will help you enjoy food shopping, such as picking a new and interesting
ingredient or spice to try each week. Food shopping is something you'll do for the
rest of your life, and it will quickly become second nature to you.