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
- (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
- Plain Greek yogurt
- Unsweetened tea
- Lean deli meats: roast beef sliced thin
- 2 chicken breasts
- (1) 4-ounce steak, trimmed of fat
Don’t shop on an empty stomach. It will tempt you to fill your cart with high-calorie foods and beverages.
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.
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.
CHECK OUT A FARMER’S MARKET.
Search for fresh produce at farmers markets in your own neighborhood.