Let’s be real—sticking to a healthy diet when you’re grocery shopping can feel like walking through a minefield. Sure, the store’s stocked with nutritious options, but it’s also packed with aisle after aisle of sugary, carb-heavy junk food just begging you to give in. So how do you stay strong, shop smart, and leave with only the foods you meant to buy—without surrendering to those pesky cravings? Keep reading for the latest tips to help you win the grocery store game!
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Registered dietitian Sherrie Shen recently shared her top strategies for staying on track with your health goals while navigating the supermarket. Here’s what she recommends, updated with fresh insights.
Don’t Shop Hungry—Seriously, Eat First
Shen’s number one rule hasn’t changed, and it’s backed by new research: never hit the store on an empty stomach. A 2024 study from the Journal of Nutrition Behavior found that shopping while hungry increases impulse buys by 23%, especially for high-calorie snacks. When you’re starving, that bag of chips or candy bar starts looking like a lifeline. Eat a small, protein-rich snack—like a handful of nuts or a Greek yogurt—before you go, and you’ll be far less likely to derail your diet.
Make a List (and Check It Twice)
Shen’s advice to plan ahead is still gold, but she’s added a modern twist: use your phone. Before you shop, take a quick scan of your fridge, freezer, and pantry, then jot down what you need in a notes app or a grocery list tool. Stick to the essentials—skip the “maybe I’ll try this” extras. At the store, pull up that list and let it guide you past the tempting add-ons. Bonus: this keeps your budget in check, too.
Hug the Perimeter (It’s Where the Good Stuff Lives)
This tip from Shen remains a game-changer, and it’s truer than ever. Grocery stores are designed with fresh, whole foods—like dairy, produce, meat, and bakery items—around the edges, while the inner aisles are a processed-food jungle. A recent supermarket layout analysis confirmed that 80% of perimeter items are unprocessed or minimally processed, compared to just 30% in the center. So, walk in, do your loop, and get out—less time wandering means fewer chances to grab junk.
Read Labels Like a Detective
Shen’s still big on label-reading, but she’s updated her advice with a 2025 edge: focus on added sugars and sneaky ultra-processed ingredients. New FDA guidelines rolled out this year make nutrition labels clearer, spotlighting added sugars and total carbs upfront. Check the ingredient list, too—fewer items and names you recognize (like “oats” or “almonds”) beat a paragraph of lab-made additives. This intel helps you decide if that “healthy” granola bar is actually worth tossing in your cart.
Staying true to your health goals at the grocery store can be a challenge, but it’s totally doable with a little prep and willpower. These proactive steps—eating first, listing it up, sticking to the edges, and decoding labels—keep those temptations at bay and your kitchen loaded with good-for-you eats. You’ve got this!
For more tips to fuel your healthy lifestyle, swing by the Fill Your Plate blog!