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HEALTHIFY YOUR GROCERY SHOPPING HABITS

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The following content is provided by Blue Cross Blue Shield of Minnesota.

BRING A LIST AND STICK TO IT!

A plan will deter impulse purchases, which cost extra and are often less nutritious.

HERE’S A LIST OF 20 HEALTHY OPTIONS

  • Fresh fruit: six servings worth of apples/oranges/grapes/berries—whatever looks good
  • Bagged baby spinach
  • Frozen green beans
  • Peeled baby carrots
  • Red pepper
  • Mushrooms
  • Lemons/limes
  • (1) Can whole tomatoes
  • Peanut butter (natural)
  • Whole-grain bread
  • Whole-grain crackers
  • Rolled oats or steel-cut oats
  • Whole-wheat penne pasta
  • Nuts: walnuts, pecans, or almonds
  • Skim or 1% milk
  • Parmesan cheese
  • Eggs
  • Plain Greek yogurt
  • Water
  • Unsweetened tea
  • Lean deli meats: roast beef sliced thin
  • 2 chicken breasts
  • (1) 4-ounce steak, trimmed of fat

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START SATISFIED.

Don’t shop on an empty stomach. It will tempt you to fill your cart with high-calorie foods and beverages.

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FOCUS ON THE PERIMETER.

The healthy, fresh, and unprocessed foods are typically found along the perimeter of the store. Look for fruits and vegetables, lean meats, seafood, low-fat or non-fat dairy choices, and whole-grain breads.

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SPEND MORE TIME IN THE PRODUCE SECTION.

Load your cart with in-season produce, which has more flavor and is usually less expensive. Choose fruits and vegetables with a variety of color to ensure the abundant health benefits. Select options that are easy to prepare, such as pre-washed salad greens, baby carrots, or green beans.

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CHECK OUT A FARMER’S MARKET.

Search for fresh produce at farmers markets in your own neighborhood.

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