"Every Sunday afternoon, I look forward to my weekly grocery run. Forget walls filled with colorful shoes, give me a produce section overflowing with ripe vegetables, and I’ll be raving about it all week. There’s something so satisfying about a grocery haul; it not only gives you a sense of accomplishment, but it’s also the gift that keeps on giving during the week, thanks to the quick meals you can whip up with it. Don’t get me wrong, I was not always this girl. I used to dread grocery shopping: the lines, the overwhelming selection, and don’t get me started on the price of eggs. I would leave the store feeling like I spent too much money with no meal plan to show for it. But with some simple tweaks, I’ve transformed the way I peruse the grocery aisles. Read on for the hacks healthy women always use while grocery shopping.
1. Plan before going to the grocery store
Going up and down the aisles without any semblance of a grocery list can be costly and time-consuming. Not only will putting a shopping list together save you from overbuying food that ends up being thrown out, but it will also help you determine what items you can use for multiple meals, especially if you are buying for just yourself. Plus, you’ll be more efficient while you shop and when you meal prep for the week. If you dread creating yet another list, try an app that’ll do the work for you, like AnyList or Mealime.
2. Never shop on an empty stomach
We’ve all been there: You’ve shut your laptop for the day and you’re coming up on dinnertime, but you realize you have no food in the house. You make a mad dash to the store only to end up with odds and ends (read: sugary and salty snacks for instant gratification), rather than cohesive ingredients you can actually use to throw together a well-balanced supper. To avoid a futile trip to the store made up of mostly unhealthy items (and a blood sugar rush), try to schedule your grocery shopping after you’ve had a nutrient-dense meal (your wallet will benefit, too).
3. Shop in season
Our bodies naturally crave fruits and vegetables that are in season, and it’s important to honor that. Eating seasonally supports your body’s needs, tastes better, is more nutritious, and is cost-effective. Purchasing from your local farmers’ market instead of a chain grocery store is a surefire way to find local and sustainable items. Even if you’re shopping at your local grocery chain, Whole Foods, or Trader Joe’s, opt for organic in-season foods, as they’re likely the most local and will still contain similar benefits if they’re not. Research what is locally in season in your area using a resource like The Seasonal Food Guide, then use your trusty app to compile a list of the in-season produce you’d like to bring home.
4. Buy the rainbow
Having the same kale salad or spinach smoothie every day? I hate to break it to you: It’s not as healthy as you may think. Instead of sticking to the same in-season produce week after week, aim to eat at least 30 different plants each week, and make sure your shopping cart reflects that. A diet made up of diverse plants means you consume a wide range of micronutrients and fiber necessary for overall health and optimal gut function (the more diversity you consume, the more species of bacteria that will be present inside your gut and the better your gut health). What’s more, you’ll naturally consume fewer highly-processed foods (some of which are linked to increased inflammation).
5. Read food labels
…But we’re not talking about tracking calories (the healthiest women know health is about an abundance of nutrients, not limiting calories); we’re talking about understanding food quality. Even if an item is marketed with traditionally “healthy” adjectives like “natural,” “gluten-free,” or “sugar-free,” there could be other not-so-good-for-you ingredients lurking in them, like added sugars or chemicals. Front labels that make health claims can be misleading, making you believe a product is healthier than the same product that doesn’t have the same marketing buzzwords on its packaging (when it’s in fact not).
A good rule of thumb? Scan the ingredients list (especially the first few listed). Product ingredients are listed by quantity—from highest to lowest amount—so the first ingredient is what the manufacturer used the most. If they include refined grains, a type of sugar, or hydrogenated oils, it’s a safe bet the product is not as nutritious as you may think. Choose packaged goods with ingredients that are mostly (or completely) whole foods (read: ingredients you might have sitting around your kitchen, rather than something that has to be made in a factory). If you‘re unsure about a product and can’t pronounce half its ingredients, check if there’s a healthier alternative.
6. Don’t underestimate frozen produce
While I consider the frozen section one of the more indulgent aisles in the grocery store (frozen pizza and ice cream always call my name), it also contains some hidden gems like frozen produce. It’s a fair assumption that fresh produce is best, but research has shown that frozen fruits and vegetables can have just as many vitamins—or sometimes more—as their newly-harvested counterparts. Since forgetting about the fresh spinach I bought happens more than I care to admit, having some frozen veggies and fruit on hand comes in clutch for whipping up a healthy meal at a moment’s notice. Plus, they’ll keep for a long time (veggies and fruit can last up to a year, depending on what they are), so you don’t have to worry about them spoiling anytime soon.
7. Opt for grass-fed and organic meats and dairy
You know the saying, “You are what you eat?” Well, it couldn’t be any more relevant than when it comes to shopping for meat and dairy products. Not all animals are treated or fed the same; it’s important to select animal products carefully. Conventional meat and dairy, such as bacon, “fake meat” products, and milk, may include added hormones and preservatives that can disrupt gut health. On the other hand, animal protein from pasture-raised chicken, grass-fed beef, wild-caught fish, and other organic sources contains higher nutrients and doesn’t cause inflammation as we see in processed farm-raised meat. Yes, it is more expensive to buy organic and grass-fed, but this is one of the areas most experts agree is worth splurging on. Read the labels and shop locally whenever possible.
8. Know your splurges versus savings
Maybe you have the mentality that healthy eating has to be expensive, but that’s not necessarily the case. Like anything in life, you pick and choose where you splurge versus where you save. Consider paying more for organic and grass-fed meats, dairy, the dirty dozen (the highest pesticide-sprayed crops, so you’ll ideally want to buy them organic), and high-quality oils (think: avocado and extra virgin olive oil). As far as where you can save, buy nuts and seeds in bulk, frozen or canned seafood, and generic store-brand pantry staples like dried pasta, broths, and condiments (the ingredients are often similar, if not exactly the same, as those in the brand-name versions).
9. Choose healthy and filling snacks
When meal prepping, we typically think to only plan breakfast, lunch, or dinner ahead of time, but when 3 p.m. rolls around and you have nothing prepped to tide you over, a convenient and grabbable bag of chips it is. While you should always eat when you’re hungry instead of based on times of the day (that’s called intuitive eating!), snacking can often mean packaged foods high in sugar, added chemicals, and sodium. Plan for snack time by having nutrient-dense and filling snacks at the ready: jerky, hummus with crackers or vegetables, hard-boiled eggs (if you’re lucky to find any), mixed nuts, Greek yogurt with berries, or cottage cheese, to name a few. And if you’re jonesing for something to munch on that’s crunchy, salty, or sweet but want to lean on the healthier side, check out these healthier swaps for all your classic favorite snacks.
10. Shop for your body
Grocery shopping and nutrition is not one-size-fits-all. When it comes to choosing items at the grocery store, listen to your body above all other advice. Foods that are considered “healthy” may not make you feel good. Figure out what works and doesn’t work for your body, and shop according to that information, rather than what’s trending on TikTok. Experiment with new produce, grains, fats, and other foods that are full of nutrients, but then check in with your body to see how it responds. Add the foods that only give you satisfaction, improved energy and mood, and joy to your cart, and for the foods that fall short, you know what to do: Ditch ’em.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Calissa Kirilenko, Breathwork Facilitator & Contributing Wellness Writer
Calissa is a Wellness Writer for The Everygirl who specializes in covering subjects surrounding mental health, meditation, and self-care. She is also a Certified Breathwork Facilitator and works with clients to heal through the power of their breath.