Aisle by aisle grocery guide Simple tips for making better choices in each aisle of the grocery store!

Meats and seafood

Choose:
- Cuts labelled “loin” or “round”
- Ground beef that is at least 90% lean
- White meat over dark meat poultry
Minimize processed meats such as sausages,
bacon and hot dogs
Recommended fish:
- wild-caught salmon, arctic char, rainbow
  trout, Atlantic mackerel, Pacific halibut,
  sardines, anchovies, canned light tuna and
  canned salmon
Be mindful or meat portions – we don’t need as
much as we think!

Look for whole grains as the first ingredient
Avoid products labeled as “wheat flour” or “multigrain” - if it doesn't say “whole” it is probably refined
Chose cereals with at least 3 grams of fiber and less than 10 grams of sugar per serving
Choose brown or wild rice, which are naturally whole grain
Other whole grains include oats, quinoa, buckwheat, bulgar and popcorn
Look for pastas that are made from whole wheat flour or bean-based flours

Choose lower fat milk and yogurts to reduce saturated fat while keeping the calcium high
Choose yogurt with live, active cultures, less than 12-15 gram of sugar and at least 7 grams of
protein per serving
- Stick to Greek, Kefir, and Icelandic types - some flavored versions are high in added sugars, so compare products
Nutritionally, plant-based milks offer no advantages over cow’s milk
Choose natural cheese (such as cheddar) over processed cheese (such as American)
Don’t forget about cottage cheese – it’s a great protein source!

Aim for short ingredient lists with recognizable ingredients and no unnecessary additives
Look for:
- Canned fruit in its own juice or light syrup
- Canned vegetables with no or low sodium
Try canned tuna or salmon packed in water (light tuna has less mercury than albacore)
Choose broth-based soups that are lower in sodium
Compare across brands to find the lowest sodium options

Red, green, yellow, orange, purple, and white – eat a rainbow and make it a goal to fill ½ your
plate
Try pre-cut fruits and vegetables for convenience
Frozen fruits and vegetables are a great alternative to fresh
- Choose products with minimal or no added sauces, salt or sugar - keep it simple!
Grocery stores often have markdowns on produce that’s perfectly edible but nearing peak ripeness — great for smoothies, stir-fries, or soups
Explore frozen produce section – you will be amazed!

Aim for frozen meals that are:
- < 500 calories
- < 5 grams of saturated fat
- < 600 milligrams of sodium
- At least 3-5 grams of fiber
- At least 15 grams of protein
Creamy, cheesy, or fried entrées tend to be higher in saturated fat and calories. Look for grilled, roasted, or steamed options instead
Boost a smaller entrée with:
- A quick side salad
- A serving of fruit
- Steamed veggies
- A slice of whole grain bread

Prepared sauces offer an easy way to add flavor and pull any meal together
- Aim for <5g added sugar and <200mg sodium per serving when possible
Choose Greek yogurt-based dressings & dips
- They’re often higher in protein and lower in fat than mayo or sour cream–based
Compare similar products, choose the best one and watch portions
Make your own dressings, marinades or sauces at home - this lets you control the ingredients and flavors exactly how you like

Choose snacks with both fiber and protein to help keep you fuller longer
- Aim for >3g fiber and >5g protein per serving
Choose snacks that are minimally processed with simple ingredient lists
Veggie chips are a little bit veggie, a whole lotta chip
Heart-healthy nuts are a great choice- but be mindful of portions… 1 ounce is a good place
to stop
Use snacks strategically to round out your daily nutrient needs

Organic doesn’t automatically mean healthy
Concerned about pesticides? Buy in season and consider the Dirty Dozen or Clean Fifteen
- Many foods have low pesticide risk even when conventionally grown.
- Ex. avocados, onions, sweet corn, and bananas
To save money, buy generic and prioritize your purchases
Clarify why you want to buy organic to help guide your purchases
Some small farms use organic practices but aren’t certified due to cost. Ask questions at farmers markets!

Picking a bar?
- Best bet:
  - <200 calories
  - <5 grams of sugar per 100 calories
  - At least 3 grams of fiber per serving
Wondering how they got that sugar so low? Look for sucralose, aspartame, acesulfame potassium, stevia, monk fruit, and sugar alcohols
Try to get your protein from food first, but if you are buying a powder, pick an unsweetened whey or pea protein
Beware of the “health halo”

Water is your best beverage choice
- Choose plain, sparkling, or infused water
- Add lemon, mint, cucumber, or berries for flavor without the sugar
Choose drinks with 0-20 calories per 8 ounces
Limit fruit juice and make sure the label says 100% juice
Skip sports drinks unless you’re a competitive athlete
Avoid energy drinks
Watch our for bottled coffee and tea drinks, which often have aa lot of added sugar
Be choosy with beverages - they can sneak in calories without making you feel full

Great bulk bin buys include:
- Whole grains, legumes, nuts & seeds, dried fruit, spices, flours & baking goods
- Store in air-tight containers
For extended storage on bulk dry goods, don’t forget the freezer!
Trying a new recipe with unfamiliar herbs and spices? Bulk bins are a great way to buy just
the right amount.
Beware of the candied nuts, trail mix, sesame sticks, and gummy bears.
Bulk items are often cheaper, but always compare to packaged versions to make sure you’re getting a deal.