4 Ways to Shop Smart & Healthy

Thursday, November 29, 2012

woman in the grocery store

Making smarter food choices at the grocery store is important for eating a healthier diet. Follow these tips:

1.  Shopping for Fruits & Vegetables:

  • Choose a variety of fruits and veggies for a colorful plate!

  • Buy fresh fruits and veggies.

  • Can’t buy fresh? Try frozen!

  • Buying canned? Go for fruit in 100% fruit juice and low- or reduced-sodium veggies.

Try This!  Check out your local farmer’s market for fresh, seasonal produce.

2. Shopping for Grains:

  • When shopping for breads, cereals, and pastas, choose options that list one of the following as the first ingredient: brown rice, whole oats, whole rye, or whole wheat.

  • Limit refined grains like white bread, white rice, and “plain” pasta.

  • Aim for getting 1/2 the grains in your shopping cart to be whole grains.

Try This!  Try a whole grain you’ve never tried before—like brown rice or quinoa. Then mix it up by tossing in some fresh, colorful veggies and herbs.

3. Shopping for Dairy:

  • Choose lower fat milk (skim or 1%), yogurt, and cheese.

  • When buying “no fat” products, watch out for added sugars, which might mean more calories than you think.

  • Flavored milk and drinkable yogurt may also contain added sugars, which may mean more calories than you think.

Try This!  Read the labels on your dairy product purchases, especially those that might contain added sugars.

4. Shopping for Meat, Poultry, and Seafood:

  • Beef or pork: Go for leaner cuts with “loin” or “round” in the name.

  • Ground beef or ground poultry: Aim for 90–95 percent lean.

  • Poultry (chicken, turkey): Go for skinless, white meat pieces.

  • Seafood: Go for fish rich in omega-3 fatty acids like salmon or trout.

  • Limit processed (e.g., deli) and smoked meats, which are usually high in fat and sodium.

Try This!  Substitute lean ground beef or lean ground poultry in one of your favorite recipes. Or eat fish—one rich in omega-3s—once this week.

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