10 Healthy Supermarket Tips

Top Supermarket Tips

Shop the Perimeter: The outside aisles of the grocery store are typically where you’ll find fresh produce, meats, dairy, and whole foods.

Read the Labels: Check the nutrition labels for information on serving sizes, calories, and nutrient content. Look for items with lower amounts of sodium, added sugars and saturated fats (see our “how to read a nutrition label” guide here).

Choose Whole Grains: Grab items that say “100% whole wheat” or “whole grains.” This includes items such as: pasta, breads, and cereals. Whole grains provide more fiber and nutrients than refined (white) breads.

Load Up on Fruits and Vegetables: Grab the fruits and vegetables that you love. Hint: Make about 50% of your plate at meals fruits and/or vegetables.

Select Lean Proteins: Choose lean cuts of mean, such as: poultry without skin, lean ground meats, fish, eggs, beans, nuts and lentils. These are good sources of protein without excessive saturated fats.

Limit Processed Foods: Minimize foods that are high in added sugars, sodium, and saturated fats. These often include sweets, salty snacks and frozen or canned meals.

Sip Smart: Select options with no added sugar and whole ingredients. Prioritizing beverages like unsweetened drinks, sparkling water, or 100% fruit juice (in moderation) can help you stay hydrated.

Watch Portion Sizes: Be mindful of portion sizes as well as your full cues, especially with snacks and pre-packaged foods. Learn more about portion sizes here

Plan Ahead: Make a shopping list before heading to the supermarket and stick to it. This can help avoid impulse purchases of less nutrient rich foods.

Be Flexible: While it’s important to choose nutritious foods, it’s also ok to treat yourself occasionally. Balance is key to a sustainable, healthy diet!

By following these tips, you can make informed choices that support your health and wellbeing while grocery shopping.

The information on this website is for general informational purposes only and does not constitute medical advice

Fresh vs. Frozen Produce

When it comes to incorporating fruits and vegetables, sometimes it can be challenging to find affordable, fresh, options. Incorporating the produce rainbow is an important part of overall liver health so it’s important to know about the differences between fresh vs. frozen produce options.

Many factors come into play as we decide on fresh vs. frozen, including nutrition, convenience, and cost. Understanding the differences can help you make informed decisions that align with your health goals and lifestyle.

1. Nutritional Value: Fresh produce is often perceived as healthier due to its natural state, but frozen produce is equally (and sometimes more) nutritionally rich. The key is to choose high-quality frozen options without added sugars, sauces, or excessive salt.
2. Convenience: Frozen produce is pre-washed, pre-cut, and ready to use, saving you time and effort in meal preparation. With frozen vegetables and fruits, there's no need to worry about rapid spoilage or excessive waste.
3. Seasonality and Availability: Frozen produce is available year-round, even if it’s not in season. Fresh produce is subject to seasonal availability and may not always be accessible or affordable.
4. Cost-Effectiveness: While fresh produce can sometimes be more expensive, especially when out of season or if you live further from growing zones, frozen options are generally more budget friendly. They also have a longer shelf life, so you don’t have to rush to enjoy them.
5. Taste and Texture: Some produce may have a better taste and/or texture when fresh, but advancements in freezing techniques have improved the quality of frozen fruits and vegetables, with many retaining their flavor and texture remarkably well. Many of the “stem in bag,” vegetable options can also be cooked in the oven, which may improve overall taste and texture. Frozen fruit is usually preferred over fresh for smoothies.

Both fresh and frozen vegetables and produce have their own set of advantages and can be part of a liver healthy diet. While fresh may be ideal for certain dishes or when in season, frozen options offer convenience, affordability, and nutritional value that shouldn't be overlooked. Ultimately, incorporating a combination of fresh and frozen produce into your diet can ensure a diverse and nutritious intake year-round.

The information on this website is for general informational purposes only and does not constitute medical advice

Eat the Rainbow:

Liver health and what we eat go hand-in-hand. One simple way to focus on small changes to your eating is by “eating the rainbow.” Adding colorful options to your plate can help load up with fiber, vitamins, minerals, and more.

Current CDC guidelines state the average adult should be consuming 1.5 – 2 cups of fruit daily and 2-3 cups of vegetables. Some easy tips include: 

• Create Your Plate: Aim to have 50% of your plate with non-starchy fruits and veggies. If you’re finding this is too much, start small! Even adding one serving is a great start. A colorful plate supports liver health and can reduce disease burden.
• Get Creative: Not a lover of veggies? Try switching up how you eat them! Preparing veggies steamed or with low fat, low calorie options is a great way to get your veggies in.  Even turning items like broccoli or cauliflower into a “slaw” is beneficial. Be mindful of using too much dressing and sauces to avoid extra calories. Smoothies are another way to sneak in those important nutrients to try and hit your recommended daily intake. Eating whole fruit is best due to plenty of fiber and sweetness.
• Keep it Obvious: Rather than falling “out of sight, out mind,” leave fruits and veggies that do not require refrigeration out on the counter so you see them daily. This technique can help you to remember to add them to your daily routine before they have a chance to go bad. If you find yourself forgetting the items in the refrigerator, leave yourself a reminder note on your fridge door.
• Frozen is Just as Good as Fresh: Frozen fruits and veggies are almost identical in nutrients to fresh. Not only are frozen fruits and veggies less expensive than fresh, they last longer and can be used in a lot of the same ways. You may also be able to find a wider variety of options in the frozen section, too. Just be mindful of added sodium and sugars in seasoned versions.

Remember that every bite counts. Starting small and working your way up to the reccomended daily guidelines is a great way to ensure you are building susitainable habits!

The information on this website is for general informational purposes only and does not constitute medical advice

Breaking Down a Nutrition Label:

Nutrition labels are an essential part of wellness. They offer valuable insights into the nutritional composition of food products, letting you be in control. Here are some ways to better understand the label: 

1. Serving Size: The portion size on a food label indicates the amount typically eaten in one sitting, and the nutritional information is based on that serving. It helps you track your intake of calories, fats, sugars, and other nutrients, and shows how much is in the package versus one serving. Below the serving size, the label also shows how many servings are in the entire item and what counts as one serving.
2. Calories & Nutrient Content: Be aware of the total amount of calories in each service, as well as the percent of daily intake value. If you are having more than one serving, pay attention to the math. If you have two servings, you aren’t just doubling the calories portion of the label, but you are doubling everything else, such as sodium, sugar, etc.
3. Be mindful of certain nutrients: Make sure you check with your doctor to see if you have any restrictions or limitations on certain nutrients. Use this section of the label to support your personal dietary needs and restrictions. Choose foods that contain less of the nutrients you are limiting (like sugars and sodium) and more of the nutrients your body needs, like fiber!
4. The Percent Daily Value (%DV): This section of the label can be confusing, but it doesn’t have to be! The % Daily Value shows how much of a particular nutrient is in a single serving based on a 2,000 calorie diet. The goal is to not exceed 100% of certain daily values but remember your personal daily value may be different based on any restrictions your doctor may have suggested. For example, if you read the label and it shows “Sodium 850mg  37%,” you know that one serving of this contains 37% of the recommended daily intake of sodium. Any food or drink with %DV above 20% per serving is high in that specific nutrient so keep that in mind when looking at labels if you are trying to limit saturated fats, sodium, and added sugars! Of course, you may also need to limit other nutrients depending on what your doctor has told you.

Interactive Nutrition Facts Label (fda.gov)

Healthy Grocery List:

Non-Starchy Veggies

• Asparagus
• Beets
• Bell Peppers
• Broccoli
• Brussel Sprouts
• Carrots
• Cauliflower
• Celery
• Collard Greens
• Cucumbers
• Edamame
• Eggplant
• Green beans
• Kale
• Mixed Greens
• Mushrooms
• Okra
• Onions
• Radishes
• Spaghetti Squash
• Spinach
• Snap Peas
• Tomatoes
• Zucchini

Starchy Veggies:

• Acorn Squash
• Butternut squash
• Corn (this is also a whole grain)
• Sweet Potatoes
• Peas
• Pumpkin
• Winter Squash
• Yams

Fresh Fruit:

• Apples
• Apricots
• Avocado
• Blueberries
• Cherries
• Cranberries
• Grapefruit
• Kiwi
• Lemons
• Limes
• Mango
• Oranges
• Peaches
• Pears
• Plums
• Raspberries
• Strawberries
• Tangerines

Lean Proteins:

• Beans (black, cannellini, kidney, lima, pinto, red, garbanzo).
• Beef (round, chuck, loin, extra lean ground)
• Chicken (breast and thighs)
• Eggs
• Fish (cod, halibut, mahi mahi, wild salmon, tilapia, light tuna).
• Lentils
• Pork (chops and tenderloin)
• Shellfish (crab, lobster, oysters, scallops, shrimp).
• Tempeh
• Tofu
• Turkey (extra lean; ground).

Whole Grains:

• Barley
• Bread (100% whole wheat or whole grain; aim for no added sugars)
• Cereal (>3g fiber and <10g of sugar per serving)
• Couscous (whole wheat)
• Oatmeal (not pre-packaged; aim for whole, rolled or steel cut).
• Pita (100% whole wheat)
• Popcorn (air-popped)
• Quinoa
• Rice (brown, red, black, wild).
• Tortillas (aim for 100% whole grain corn or 100% whole wheat – not fried).

Dairy:

• Cheese
• Cottage Cheese
• Milk (cow’s milk or unsweetened alternative)
• Yogurt (plain; Greek is best)

Nuts and Seeds:

• Almonds
• No added sugar Almond Butter
• Cashews
• No added sugar cashew butter
• Hazelnuts
• Pecans
• Pistachios
• Pumpkin Seeds
• Sesame Seeds
• Sunflower Seeds
• Walnuts

Herbs & Spices:

• Basil
• Black pepper
• Chili Powder
• Chives
• Cilantro
• Cinnamon
• Cumin
• Curry powder
• Ginger
• Mint
• Nutmeg
• Onion powder
• Oregano
• Red pepper flakes

Pantry Items:

• Broth (Low sodium or no sodium added)
• Canned fish and Poultry (low sodium or no sodium added)
• Hot Sauce
• Olive Oil
• Olives
• Mustard
• Peanut butter (check for only Peanuts and salt as the ingredients).
• Salsa (no added sugar)
• Spaghetti Sauce (no added sugar)
• Soups (low fat & low sodium)
• Tomato paste (no added sodium)
• Tomato Sauce (no added sodium or sugar)

The information on this website is for general informational purposes only and does not constitute medical advice

Last updated on March 20th, 2025 at 11:10 am