By Erin Caraher RDN, CDN

One thing we all have in common is that we must go grocery shopping at some point every week. Grocery shopping can be overwhelming at times, especially when trying to change your lifestyle and incorporate more health promoting foods. Here are some tips and tricks for creating a healthy grocery shopping list.

  • For fresh fruits and vegetables, try to choose many different colors! Make sure you have a plan for how to use them to decrease food waste.
  • Eat in season; that is when fruits and vegetables are the freshest and most affordable.
  • Stock up on frozen fruits and vegetables. They are just as nutritious as fresh!
  • Grains: choose mostly whole grains such as bread, cereal, rice, pasta, oatmeal. Bean pasta such as chickpea pasta is also a great option!
  • Save time with quick-cooking grains like rice or quinoa.
  • For dairy, choose higher protein yogurts such as Greek yogurt, cottage cheese, milk and cheese.
  • Proteins: choose lean meats, fatty fish, and consider plant proteins! Consider frozen meat or fish options or quick proteins such as rotisserie chicken.
  • For cooking and baking. consider using a liquid oil such as olive oil for a boost of healthy fats.
  • Always create a list and never go shopping hungry!
  • Try one new recipe a week if you are looking to expand your meal options.


Don’t overwhelm yourself with too many changes or it may not happen.

Erin Caraher RDN, CDN is a registered dietitian nutritionist who works with Bariatric and Medical Weight Management patients to help them achieve their health and weight loss goals.