How To Shop In Each Section

A girl wearing a mask picking out an orange to buy at a grocery store.

Produce

  • Include all the colors of the rainbow when buying fruits and vegetables 
  • Buy what is in season as these are cheaper
  • Shop frozen produce, as these are nutrient packed and will not spoil as quickly

Meats/Seafood

  • Choose lean cuts, like round or loin
  • Look for 90% lean or leaner
  • Choose meat that is less marbled

Deli

  • Shop for hummus and guacamole as good sources of fat
  • Grilled or rotisserie chicken to cut down on meal prep time
  • Choose items without added nitrite or nitrate

Bread

  • Shop for 100% whole grain
  • Aim for 3g of fiber per slice

Dairy

  • Shop for Greek yogurt, it will have 3x more protein than regular yogurt
  • Choose low-fat or reduced-fat milk products, which have more calcium 
  • Soy milk is a great cow milk substitute if cow's milk needs to be avoided
  • Almond milk only contains 1g of protein per cup

Frozen Food

  • Look for pre-cooked frozen chicken breast
  • Frozen vegetables are easy to prepare and nutritious
  • Look for frozen stir-fry meals and stay away from frozen dinners, they tend to be low in nutrients and usually overpriced
  • Frozen fruits are a great option for smoothies