Build a Healthy Diet with Smart Shopping : Shopping, Cooking & Meal Planning : Nutrition.gov

The Power of Choice!

We have the power of choice to decide which foods to buy at the grocery store. Making the healthiest food choices when shopping and eating out is a key to consuming a well-balanced diet.

Guidelines for a Healthy You

Healthy food choices are important for good health and well-being. Eating well means eating a variety of nutrient-packed foods and beverages from the food groups of MyPyramid and staying within your calorie needs. This, combined with choosing foods low in saturated and trans fats, cholesterol, added sugars, and salt (sodium) will help to ensure that you are eating a healthy diet while helping to maintain a healthy weight. If you choose to drink alcoholic beverages, do so sensibly and in moderation.

For great information on how to meet these goals- both at home and when eating out, take a look at Finding Your Way to a Healthier You (PDF|233 KB). This brochure is based on the 2005 Dietary Guidelines for Americans (the federal government’s science-based advice to promote health through nutrition and physical activity). Or visit MyPyramid.gov for more guidance and tips for eating healthy.

Basic Healthy Shopping Skills

Keys for making your shopping the most healthful:

Know Your Store!

Bring a List!

Use the Facts!

Know your store…
Grocery stores have thousands of products, with most food items grouped together to make your decision-making easier. Many grocery stores have sections where foods are shelved much like the food groups of MyPyramid.

The MyPyramid food groups put foods with similar nutritional value together. These groups are:

grocery shopping

Fruits

Vegetables

Grains

Milk (calcium-rich foods)

Meat and Beans (protein-rich foods)

Where are these food groups in your store?

Food Group Typical Store Location(s) Best Choices

Fruits Produce Aisle
Canned Goods
Freezer Aisle
Salad Bar Variety! Fresh, Frozen, Canned and Dried Fruits.

Vegetables Produce Aisle
Canned Goods
Freezer Aisle
Salad Bar
Pasta, Rice & Bean Aisle Variety! Fresh, Frozen and Canned (especially dark green and orange). Dry Beans and Peas.

Grains Bakery
Bread Aisle
Pasta & Rice Aisle(s)
Cereal Aisle Whole Grains for at least half of choices.

Milk,Yogurt, & Cheese
(calcium-rich foods) Dairy Case
Refrigerated Aisle Non-Fat and Low-Fat Milk, Yogurt, Low-Fat and Fat-Free Cheeses

Meat and Beans
Fish,Poultry,Eggs,
Soy,& Nuts
(protein foods) Deli
Meat & Poultry Case
Seafood Counter
Egg Case
Canned Goods
Salad Bar Lean Meats, Skinless Poultry, Fish, Legumes (dried beans and peas), Nuts.

Don’t forget that your local farmer’s market is a great place for finding healthy foods, Find a Farmer’s Market in Your State.

Resources for making healthy food choices:

How to Buy explains what to look for when buying foods from the various food groups.
Action List for Fruits and Vegetables gives tips and healthful hints on the benefits of fruits and vegetables.
Action List for Whole Grains gives tips and healthful hints on the benefits of whole grains.
Milk Matters - Sources of Calcium lists food that are calcium-rich from all food groups.

Bring a List…
And stick to it! Healthy decisions start at home. Planning ahead can improve your health while saving you time and money. Before shopping, decide which foods you need, and the quantity that will last until your next shopping trip.

Consider creating a shopping list based on the MyPyramid food groups to include a variety of healthy food choices. Think about your menu ideas when adding items to your list. Write your list to match the groups to the layout of your store.

Have everyone in your family make suggestions for the shopping list. Kids (and adults too!) are more willing to try new foods when they help to pick them. Ideas for getting kids involved in making healthy food selections can be found at Supermarket Sleuths.

Use the facts…
The Nutrition Facts that is! The Nutrition Facts panel on the food label is your guide to making healthy choices. Using the Nutrition Facts panel is important when shopping to be able to compare foods before you buy.

What are the facts? When reading the Nutrition Facts panel consider this:

Keep these Low:	Look for More of these:
saturated fats trans fats cholesterol sodium	fiber vitamins A, C, & E calcium, potassium, magnesium & iron

** Use the %Daily Value (DV) column when possible: 5%DV or less is low, 20%DV or more is high.

Find out more about using the label:

Understanding the Nutrition Facts Label

How to Understand and Use the Nutrition Facts Label

Practice before you shop!

Test Your Food Label Knowledge

Using the Food Label Activity

Enjoy!
Enjoy food shopping while exploring different foods and learning about their Nutrition Facts. Healthy choices can make a healthy you!

Try Recipes and Tips for Healthy, Thrifty Meals for ideas on making healthful food choices and meal preparation with sample shopping lists.

Visit Fruits & Veggies–More Matters to find delicious fruit and vegetable recipes for any meal.

Check Family Meals- Fast, Healthful! for tips on how to create speedy meals that are good for you.

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Developed by Colette Pester and Dr. Lora Wilder, RD, 2005
Questions or comments? Contact Us