Grocery stores can be overwhelming. Dairy-free, gluten-free, whole wheat, skim, etc—there are too many to choose from. Let's help you determine the best options for you and your family.

Navigating the Store
You may have heard before, “Only shop along the perimeter of the store.” While this is mostly true, there can still be room for items from the center aisles. I like to apply “The Plate Rule” to my shopping cart when shopping. “The Plate Rule” would be as follows: fruits, vegetables, and whole foods make up 50% of your cart; meat or other proteins make up 30% of your cart; the remaining 20% would be grains, cereals, bread, and other processed items. There is nothing wrong with processed foods in moderation. You can also think of shopping in the 80/20 rule, which would be 80% whole, nutrient-dense foods, and 20% “fun foods.”

What to Look For
There’s no need to buy gluten-free/dairy-free/soy-free/vegan unless a) you have an allergy or b) you prefer the taste. Many times, the aforementioned foods aren’t necessarily healthier, as they can have many added ingredients or be highly processed, nor are they necessarily lower in calories.

Regarding items, fewer ingredients and/or more whole foods listed as ingredients indicate less processing. These are great options! It’s also great to look for low-added sugar and low sodium (but remember to salt your meals!). Another bonus is higher protein amounts. I consider higher protein at least 20% of the total calorie amount.

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Organic? You can keep it cost-friendly by skipping organic food if that is your preference. Organic options are not healthier, per se. You will get the same nutrients as you would with regular options.

Ok, so… What about fresh or frozen? Fresh is always best when it comes to nutrient density. However, busy households and picky eaters could make it difficult to make it through a whole pack of frozen fruits or vegetables before they spoil. That said, frozen items are a great addition to your refrigerator. For busy work lives, high protein/frozen Lean Cuisines or similar items are fantastic for meeting health and macronutrient goals while keeping eating hassle-free.

A Few of Gray’s Go-To’s…
*Some of these items overlap in multiple macros*

Protein
Ground turkey and/or turkey burgers
Grilled chicken
Ground beef
Eggs
Packaged tuna
Edamame
Greek Yogurt

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Carbs
Quinoa
Couscous
Jasmine rice
Potatoes (sweet & white!)
All veggies & fruits

Fats
Hummus
Cheese
Olive Oil
Salad Dressing
Smoked salmon

When it comes to shopping—eat the foods you like while remembering to have 80% whole, less processed foods, and 20% “fun foods.” You DO NOT have to eat bland chicken and rice to be healthy! The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness, and fitness. Get her Complete Guide to Grocery Shopping FREE!

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