Smart shopping – Simple tips for healthier grocery shopping
Published on Saturday, February 1, 2025
By: Rachel Vanderford, rvanderford@umc.edu
Healthy eating doesn’t have to break the bank, but it does require strategy. Shopping for nutritious meals starts before you even reach the store—by understanding food labels and knowing how to make cost-effective choices.
The key is balance, not avoidance. While we should be mindful of nutrients like sodium and saturated fat, every nutrient, including carbohydrates and sugars, has a role in a healthy, well-balanced diet. The real focus should be on the type, source and portion of these nutrients.
Take sugar, for example.
“The added sugars are the ones we want to limit,” said Josie Bidwell, director of the Office of Well-Being. “The recommended daily limit of added sugars is 25 grams for women and 36 grams for men. To be considered ‘low’ in a nutrient, a serving size should contribute 5% or less of the daily value of that nutrient. Items that supply 20% or more of the daily value are considered high in that nutrient.”
Similarly, aim for less than 5% of the daily value of sodium and saturated fat per serving, whenever possible.
We tend to lump food into good or bad, but there is room for all foods when balanced correctly, Bidwell said. “One of the biggest mistakes I see, is only shopping on the perimeter. The advice to only shop the perimeter of the store was designed to focus on fresh, less-processed foods, but that is also often where the most expensive items are found. It doesn’t take advantage of some nutritional powerhouses like dried beans, whole grains and frozen fruits or vegetables.”
Frozen fruits and vegetables are a prime example of affordable nutrition. Because they are often picked at peak ripeness and flash-frozen, they are often more nutritionally dense than the fresh option. Fresh fruits and vegetables, particularly when out of season, are often harvested before they are ripe so that they are more visually appealing when they reach the store. These items often do not have as much nutrient density.
Bidwell suggests looking for frozen items that are not packed in syrup or covered with butter or cheese sauces. Instead, look for plain fruits and vegetables in the frozen section and season them at home.
When it comes to canned produce, you should be a bit more selective.
“Canned fruit may be packed in syrup, so look for items packed in their own juice or water,” Bidwell said. “Canned vegetables may be high in sodium, so be sure to read the label. You can look for low sodium or no added salt varieties, but these may be more expensive. Any fruit or vegetable is better than skipping them all together, so buy what you can afford and drain and rinse them. This can significantly reduce the added sodium or sugar content.”
For those who are short on time, convenience doesn’t have to mean sacrificing nutrition. Convenience foods can include pre-chopped ingredients or quick-cooking options like microwavable rice and steamable vegetables.
“Focus as much as you can on whole, minimally processed foods,” said Bidwell. “Microwave rice and a steamable frozen vegetable and round out a lean protein for an easy, low-effort meal that beats fast food any day.”
Another budget-friendly tip is to swap or stretch meat with legumes. Beans, peas and lentils are inexpensive and high in protein.
“My favorite place to use them are in tacos, spaghetti and shepherd’s pie,” Bidwell said. “If you aren’t ready to ditch the meat completely, try reducing the meat by half and add two cups of cooked legumes. Stretch that pound of meat to two meals.”
For a quick, nutrient-packed meal idea, Bidwell shared her favorite recipe for a burrito bowl. “Start with two cups of mixed greens, top with a third cup rice, half a cup of black beans (drained and rinsed), salsa and either sliced avocado or pre-made guacamole.”
By reading labels, planning smart substitutions and embracing convenience without excess processing, you can shop healthy without emptying your wallet.
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To schedule an appointment with UMMC Lifestyle Medicine, call (601) 984-2233 or visit umc.edu/healthcare/make-an-appointment. Telehealth visits are now available.
Dr. Bidwell can be heard on Southern Remedy on Mississippi Public Broadcasting.
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