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Stay Smart When Grocery Shopping

February 3, 2025



Have you ever gone grocery shopping with an intention of what you needed to buy, but then when you get home and unpack your groceries you realize you purchased several random food items? You are left with a hodgepodge of ingredients to get through the week. (Trader Joe’s snack aisle, I see you!) These tips may help minimize buying extra foods at the store, which ultimately can help with successfully meeting nutrition goals.

 

 

 

Here are some tips to help you stick to the plan on your next grocery trip:

 

1. Make a List

I know it sounds obvious to make a grocery list, but it makes such a difference to do some planning and create a visual list to reference while in the store. Before you head out, take 5-10 minutes to plan “What do I need for breakfast, lunch, dinner, and some balanced snacks for the week?” Having a plan can help decrease time spent in the store, lower the cost of your overall grocery bill, and set you up for the week to help you better meet your nutrition goals.

*Bonus tip: Once you have your list, many grocery stores post deals and coupons on their website. Take some time to see if any of the items you need are on sale or have coupons available. Who doesn’t like a good deal?

 

 

 

2. Stick to a Schedule

Having one day each week dedicated to going grocery shopping can make trips less overwhelming compared to going at infrequent times. If you go grocery shopping each week this can make grocery hauls smaller and you will not need to repurchase staples every time you go. I often find my clients that have a consistent schedule with grocery shopping are more consistent with meeting their nutrition goals due to having balanced food options available for them.

If taking weekly trips is not available to you, create a schedule that works best for your lifestyle i.e. every other Sunday afternoon or every other Wednesday after work. Make sure you purchase foods that can last for longer than a week, such as frozen produce and shelf-stable grains.

 

 

 

3. Choose 1-2 Standout Items

Sometimes at the grocery store we find foods that are new and exciting, but not on the list. I recommend doing your full shopping trip by sticking to the list first, trying to limit putting any nonessential extra items into the cart. Once you are done gathering the food items that you planned for, then go back and choose 1-2 food items that stood out to you. Odds are if you are still thinking about it at the end of the trip then it was something you are genuinely interested in, if not then you likely can do without it. This will help avoid coming home to food items that you forgot you bought and lower the overall food bill.

The Author


Jessica Goldberg, MS, RD, LDN

My passion for nutrition began at a young age when I caught myself wondering why it is important to eat fruits and vegetables. My curiosity persisted as I decided to pursue a career in this field. Throughout my education I was fascinated to understand the unique and important roles that different foods play in our bodies. As a dietitian I aim to communicate this information to individuals in order to help them meet their health goals. We are all unique and I believe we should feed our bodies with food we enjoy and makes us feel good without feeling restricted. My excitement for learning about nutrition is still prevalent today as I stay updated on the most recent research conducted in this field. In my free time I enjoy baking, going on walks, and taking pictures of my food (@jessicag.rd).

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