7 Shopping Tips For Healthier Eating

by Tiffany Naticchioni, RDN, LD

Last Updated: December 9, 2020

Thinking of starting a new eating plan that promises results through eliminating food groups or limiting your time spent eating meals? While some eating patterns can produce desirable results like weight loss, that doesn’t necessarily render them healthy and sustainable for a lifetime. We have curated a list of tips on jump-starting your healthy eating pattern using all the food groups and the whole day for meals and snacks!
  1. Vegetables should be integrated into most meals and snacks. They are natural, contain little to no sodium, and contain fiber, vitamins and minerals, and water.

    Shopping tip: Select fresh, frozen, canned, or dried options that contain low or no added sodium for managing blood pressure.
  2. Fruits should be integrated into most meals and snacks as they are also natural, full of vitamins, fiber, water, and natural carbohydrates. While they contain sugar, it is 100% natural sugar and is the perfect amount to give your body the energy it needs and wants.

    Shopping tip: Select fresh, frozen, canned, or dried options that contain low or no added sugar for managing blood sugar.
  3. Meats, poultry, and fish contain protein and a variety of B vitamins. When consumed in the recommended portion sizes, these foods can have a good balance of energy while providing micronutrients that support a healthy metabolism.

    Shopping tip: It is important to select lean options of meat and poultry, ideally at least 90% lean for ground meats, or choosing cuts of meat containing the word “loin” to reduce saturated fat intake. Selecting fatty fish options is beneficial since they have the essential omega-3 fatty acids ideal for heart health.
  4. Nuts & Seeds contain plant-based fat and protein, which is beneficial for our heart health. The unsaturated fats found in nuts and seeds help raise our good cholesterol levels and protect us from heart disease.

    Shopping tip: Select your favorite variety of nuts and seeds and aim to select varieties with low or no sodium.
  5. Beans & legumes are fantastic sources of fiber and protein that can help fill you up with slow-digesting carbohydrates. This can help improve portion control and manage blood sugar.

    Shopping tip: Select dried, canned, or frozen varieties that you can add to any meal. When selecting canned varieties, choose options that contain no added salt or are low sodium.
  6. Grains can be incorporated into most meals, and when consumed in their recommended portion sizes, they can lend to portion control and balance at meals and snacks as they are full of fiber and protein.

    Shopping tip: Select grains with the first ingredient, “whole” grain. Look for fiber content of 3 gm or more as these are good sources that can help contribute to blood sugar management and satiety.
  7. Dairy includes foods such as milk, yogurt, and cheese. These are great additions to meals and snacks, as they are packed with protein and calcium, which are important nutrients to maintain a healthy weight and heart. It is recommended adults have 2-3 servings of low-fat dairy per day.

    Shopping tip: Choose dairy foods that are low fat or fat-free. When choosing yogurt, choose yogurt that is low in added sugar. A good rule of thumb is 8 grams or less of added sugar per serving. This can lead to improved weight and blood sugar management.

The quality and quantity of food that you eat daily has a significant impact on your health and quality of life over time. We truly believe that all foods fit but in moderation. Consider enjoying a healthy eating pattern most of the time to prevent disease and to feel your best. We believe you are the best one to create your own shopping list and meal plan as you know your preferences, but we are here to help. Discover your recommended energy needs or receive assistance with curating a meal and snack regimen that works best for you and your family by clicking here to schedule an appointment with your Kroger Health Dietitians.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Tiffany Naticchioni, RDN, LD

Tiffany Naticchioni, RDN, LD

Tiffany is a compassionate dietitian with experience in nutrition throughout her lifespan along with empowering those with diabetes and heart disease to use food as medicine. A believer in total body wellness, she has a decade of experience as a licensed massage therapist. With a passion for healthy living, she practices hot yoga, enjoys most any fitness activities, stays active in the community, and loves spending time with her family.