Grocery Shopping 101:
Make a List and Stick to It!

Find a favorite grocery store and learn the aisles.  Knowing where to find foods you want helps you get in and out of the store faster and with only those foods you intended to buy. 

Shopping the perimeter of the store is another top tip to keep purchases nutritious!  Around the outer loop of most stores, you’ll find an array of fruits and vegetables, protein-rich meats such as turkey, fish, beef and pork as well as dairy products such as skim milk, yogurt, and cheeses, and finally the breads.  The aisles are full of miscellaneous foods – some that are serious detractors – such as the baking aisles with brownie and cake mixes or the aisles full of snack cakes, crackers, cookies and candy.  But down other aisles, whole-grain cereals, canned tomatoes, varieties of pasta and rice, soups, and olive oil are great to toss into the cart.  To stay on track with your diet, selecting the right foods only makes it easier. With good foods on hand for snacks, or ingredients destined for meal preparation, you’ll be confident about your food choices.

Focus on the perimeter of the store
Fruits
Always buy three types of fruit.  Think about it this way:  fruit goes “bad” if you don’t eat it.  You want to buy fruit you enjoy and WILL eat, but you have to keep it in sight.  Don’t put all fruits in refrigerator crisper drawers.  You’ll forget you put it there!  If it doesn’t need to be refrigerated, as most whole fruits don’t, then put it in a basket or bowl on your counter top.  Do the same at work – keep a small supply of fruit on your desk for snacks.

Vegetables
Vegetables are similar to fruit in that some last in the refrigerator for weeks, while others need to be eaten sooner.  Buy FOUR types of vegetables at a time: two that last longer and two that are a bit more perishable.

Keep the following on hand to spice up recipes:
Fresh garlic (or minced garlic in a jar)
Onions
Dried parsley, basil, and oregano

Poultry, meats, and fish
Buy three varieties of your favorite protein-rich meats to have on hand for easy homemade meals.  My favorites based on nutrition and cost are:

• JENNIE-O TURKEY STORE® Lean Ground Turkey (for burgers, spaghetti sauce, stuffed peppers, or turkey loaf)
• JENNIE-O TURKEY STORE® So Easy Fully Cooked Stuffed Breast-Cheddar Cheese and Broccoli
• Canned tuna packed in water (for sandwiches or right out of the can for a snack)
• Pork chops
• Beef roast (that can be combined with potatoes, carrots, onions and celery for an easy delicious meal)
• Fish fillets of choice (salmon or tuna have omega-3 fatty acids for heart health)
• Frozen fish fillets such as cod, halibut, flounder, or turbot are excellent and easy to microwave

Dairy products

• Low-fat or fat-free yogurt (buy five for the week)
• Low-fat cheese (for sandwiches, salads or snacks)
• Skim milk

Grains

• Whole-grain ONLY cereals (1-2 varieties)
• Oatmeal; iron-fortified, wheat-flake type
• Whole-grain bread
• White or brown rice
• Whole-wheat Pasta
• Whole-wheat tortillas (for wraps)

Condiments

Additional ingredients to make home meal preparation reliable and fast

Before beginning any diet or exercise program, it is recommended that you consult your physician or other qualified health care provider.

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