Family Grocery Shopping Tips
Better nutrition can also lower your grocery bill. Precooked and packaged foods save time, but they can be more expensive and can be too salty and fatty. Follow these tips to get the best cost-effective nutrition.
Stock up on pantry basics
Start with these wise choices.
Fresh, frozen, preserved or dried fruits and vegetables
Look for low-sodium vegetables and low- or no-sugar fruits.
Use as much as you need for one meal and put the rest of the bag back in the freezer.
Check the label for added sugar and avoid it, especially in fruit. • Aim to fill half of your family's plate with fruits and vegetables at every meal.
• Dietary fiber is good for digestion, blood sugar, heart health and weight management, as well as being a good source of potassium for your child's nerves, muscles and hydration.
Whole grains such as whole grain bread, brown rice, and non-instant oatmeal
• Contains more nutrients and fiber than processed grains.
• Steel-Cut Oatmeal is just 1 ounce and helps you get more fiber.
• Grains should make up one-fourth of each meal. beans, lentils, peas
• Packed with protein and other nutrients, they're perfect for increasing your dietary budget. Use it in everything from soups to chili to burritos. Packaged dried beans are inexpensive, but cooking requires some planning. Another option is low-sodium canned beans. You can rinse them to further reduce the salt content. Nuts such as almonds, pecans, pistachios, and walnuts
• Great as a snack or as a topping for salads, muesli or oatmeal.
• Nuts and seeds contain omega-3 fatty acids that support brain development in infants.
red meat, poultry, fish, eggs
• Fish such as salmon and tuna are good sources of omega-3 fatty acids.
• Eggs too. Makes about a quarter of the protein in each meal. Low-fat or fat-free milk, yogurt, cheese, and other dairy products
• Children under the age of 2 should consume whole milk unless they are overweight or have a family history of obesity, heart disease, or high cholesterol. In such cases, low-fat milk is recommended.
buy healthy snacks
How can I keep my child from eating too many potato chips, cookies, and other junk food for her? please don't buy Instead, find something healthy and easy to eat.
Store these snacks on the middle shelf of your refrigerator.
• sliced fruit
• Baby carrots and low-fat lunch dip
• Cream cheese
• hard-boiled eggs
• low-fat yogurt
And this on the counter:
• A mix of dried fruits and nuts
• Whole grain crackers and peanut butter
Even the most health-conscious families eat processed foods from time to time. Check nutrition labels and choose foods that are low in sugar, saturated fat, and sodium. That means that one serving will make up no more than 5% of her daily limit for these ingredients. 3 rules for healthy shopping
Follow these basics as you navigate the supermarket aisles.
Don't go shopping hungry. Ever wonder what's in your shopping cart when you're hungry? Eat a nutritious snack beforehand to curb your appetite.
make a list. Even if you know what you need, having a list can save you time and prevent impulse purchases. Organize your listings into sections according to your store layout.
Dairy products, agricultural products, meat, canned and packaged goods, frozen foods. Buy healthy products first and receive goodies last.
Hug the wall – almost. Avoid the parts of the grocery store that have unhealthy options. The outer edges of the store tend to have the healthiest options. Line up in the middle aisle for beans, whole wheat pasta, granola, and canned and frozen vegetables and fruits. Temptations can be especially distracting when you go shopping with your kids.Skip the chips, pastries, and candy aisles.
02 Jan 2023