5 Smart Shopping Tips From A Kroger Dietitian

by Kristen Keen, MBA, RD, LDN

Last Updated: September 16, 2020

Convenient grocery pickup has become critical throughout the COVID-19 pandemic. Particularly at the onset of quarantine, more customers than ever started using Kroger Pickup or delivery services due to the safety, ease and convenience. Kroger Pickup simplifies the process of buying groceries as you can order anywhere or anytime with the Kroger app on your phone. Here’s where to begin:

How do you order groceries through Kroger Pickup?
  • Access kroger.com using your computer, laptop, or tablet. Select Pickup as your shopping option and begin building your cart.
  • On your phone or tablet, you can download the Kroger app, select your store, and begin ordering.
  • Visit here for a step-by-step guide on how the Kroger Pickup process works.

Tips for a Healthy Pickup:
  1. Start your order two days out.
    • If you typically order groceries on Wednesday start making your order Monday. The website will save your order until you are ready to place it and will also give you times for Pickup.
    • Browse through your pantry, refrigerator, and freezer to get a better idea of what meals you can make for the week. Ensure you have plenty of fruits, vegetables, whole grains, proteins, and low-fat dairy items to keep you energized and healthy throughout the week.

  2. Utilize Kroger’s digital coupons.
    Did you know Kroger has digital coupons? Before placing your Pickup order, head over to the digital coupon page (or tab on the app) and clip coupons that will add to your Kroger card. You’ll be surprised to see coupons for the many groceries you already purchase.
  3. Shop the canned and frozen foods section.
    If you’re utilizing Pickup, you’re probably shopping for many convenient items too. Did you know fresh, frozen, and canned fruits and vegetables are all equally nutritious? There is a huge misconception about this, especially with canned foods. When shopping this section:
    • Choose canned items labeled “no salt added” like beans, carrots, peas, and corn.
    • Choose canned fruit that is packed in “100% juice” or with “no added sugar” instead of heavy or light syrup. This ensures that the sugar is not added and has nutritional benefits.
    • Frozen microwaveable veggies are an excellent choice to add to your pickup order. They are frozen at their peak freshness once picked from the field. Check the ingredients list to ensure there is no salt, sauce, or fat added. By choosing vegetables that are not yet seasoned helps to keep the sodium in control and allows the flavor to be personalized by you.

  4. Weekly ad.
    Review your weekly sales ad online. This paperless option allows you to hover your cursor over the item to review the details or add to your Pickup list. You can also view the weekly ad on the Kroger app. Start with the produce section, to see which fruits and vegetables are in season. When produce is in season, their flavor components are at their peak. Incorporate these nutritious items into your meal prep, snack options, or brunch spread.
  5. Purchase history.
    Pull up your previous orders by clicking on your purchase history. This option allows you to review your recent purchases by orders or recent items. From here you can add an entire previous order or individual item to the Pickup list. Additionally, you can use the app OptUP to see your previous purchases, what items score higher, and can add the products directly to your cart, as it connects to the Kroger app.

Ordering online offers convenience and using simple tools like OptUP to help guide our healthy shopping choices makes for a better, healthier experience. Shop seasonal produce when selecting fresh, choose more frozen and canned items for convenience, and clip (or click) those coupons to save.

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


Kristen Keen, MBA, RD, LDN

Kristen Keen, MBA, RD, LDN

Kristen believes having a strong relationship with nutrition is key to having a healthy life and that relationship should center around the power of self-love!