5 Ways To Shop Smarter at the Grocery Store (And Online), According to Nutritionists
Here's how to save big at checkout.
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There’s a lot of advice out there about how to shop smarter for groceries. From getting a good deal to knowing how to find the healthiest options, the landscape of both online and brick-and-mortar grocery stories is constantly evolving. Long gone are the days of shopping the perimeter of the grocery store — many nutrition-filled treasures can be found between the aisles! Below, you'll find many practical ways to shop smarter, courtesy of top nutrition experts.
How To Practice Savvy Shopping
Whether you aim to eat healthier or save money (or both!), there are several simple steps you can take when roaming the aisles or placing a delivery order. The old advice to "shop the perimeter" has since been debunked for several reasons. First, many of us shop for groceries online, and secondly, there are plenty of nutritious and affordable foods in those interior aisles. Canned beans, tinned fish, whole grains, nuts and nut butters are just a few of the goodies to clean up in aisle 5. Here are some other strategies to keep in mind.
1. Plan Ahead
Most of us intend to make a shopping list before heading to the store (or clicking the checkout button), but more times than not, we end up skipping this step, which can make shopping more arduous and expensive. "Go in with a plan," shares registered dietitian and exercise physiologist, Chris Mohr. "[Make] a specific list of what you need, so you're not sidetracked or tempted by sales or ingredients into making impulse purchases," he adds.
2. Check the Unit Price
There is so much more to food costs that just the sticker price, Lauren Manaker MS, RDN, LD points out. "Check the unit price, not just the sticker price," she advises. "The unit price (usually shown in small print on the shelf tag) is the fastest way to compare value across different sizes and brands. A bigger package isn't always the better deal," Manaker adds. Saving a little on each item in your cart can stack up to big savings over time.
3. Discover Store Brands
Choosing store brands over name brands is a big money saver that nutrition pros always take advantage of. "Look at store brand options (re: generic) versus name brands for canned goods and other items. Often, they're less expensive, but of similar quality," says chef and registered dietitian Sara Haas. If you are in doubt as to whether that bottle of hot sauce or box of cereal really is up to par with the name brand, simply check the ingredient lists and compare. Often, the contents are the same, and you can save big on the basic ingredients you buy weekly. "For pantry staples like canned beans, pasta, rice, spices and frozen vegetables, swapping in the store brand can trim your bill without changing your recipes," Manaker advises.
4. Learn From the Labels
Take it from the nutrition experts, there is more to a food than what’s in bold letters on the front of the package. "The front of a package is marketing. The ingredient list is the truth," proclaims Manaker. "Ingredients are listed by weight, so whatever appears first makes up the bulk of what you're eating. A quick scan tells you whether something is mostly whole food or mostly filler, additives and added sugar," she adds. Once you’ve read those ingredients, there’s no need to immediately dismiss that food, if it happens to have some added sugar or be low in fiber. Think about what you can pair it with to build a more balanced meal or snack.
5. Check with Your Store Dietitian
Did you know that many large chain grocery stores have dietitians on staff just for consumers? Stop & Shop, Big Y, Shop Rite and Publix are just a few of the chains that employ registered dietitians to help promote healthy shopping. Many will offer counseling, recipes, cooking classes and in-store demonstrations, complete with free samples.
How To Shop Smarter at Online Grocery Stores
Mohr also suggests checking out the online presence of your local grocery chain where the cost, unit pricing and sale items are right at your fingertips. If the store has a rewards program, you can stack up extra savings just like you would if you made the trip to the store, plus many stores offer discounted delivery fees to loyalty members.
Aside from the online arms of grocery store chains, there are several grocery delivery companies that are fully online. HungryRoot offers an extensive array of fresh foods and pantry staples; an online quiz helps shape your shopping list. Deliveries come temperature-controlled and packed with precision, and include recipes to help you get meals on the table. You can even channel your favorite chef with specially developed recipes.
If you are looking for heat-and-eat (or blend and sip) options, check out Daily Harvest. From oat bowls to smoothies to harvest bowls, their fully plant-based line of vibrant meals and snacks are shipped frozen, are filled with protein and fiber and really do taste as good as they look. And don’t forget one of the OGs of mail-order groceries: Omaha Steaks! The brand stills lives up to the quality hype for ordering beef, chicken, fish and more; orders come frozen, so you can stock up and store your haul in the freezer.
Bottom Line: A little forethought and product comparisons can save you money on healthy foods. Take some help from online platforms to add to your shopping experience, and use the 5 tips above to shop smarter.
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