9 Dietitian-Approved Tips for a Stress-Free Grocery Shopping Experience

Here are nine timeless, science-backed strategies for building a balanced cart:

1. Have Your List Ready

A grocery list keeps you focused, saves a whole lot of time, and prevents those impulse buys that often sneak in without you even realizing it. Research shows that meal planning and list-making are associated with healthier food choices and lower grocery bills (and in this age of “foodflation, who doesn’t want that!).

Tip: Organize your list by category so you can move efficiently throughout the store.

2. Shop the Perimeter First

The perimeter of the grocery store is where you’ll find all of the fresh produce, lean proteins, and dairy, which are the staples of a balanced diet.

“You can start building your cart from the perimeter first, then fill it in with pantry staples,” recommends Jessica Kelly, MS, RDN, LDN.

3. Don’t Shop Hungry

Shopping on an empty stomach leads to more impulse purchases, especially of high-calorie snacks.

Tip: Have a healthy snack before you shop, or order groceries online after a meal.

4. Prioritize a Variety of Produce

Aim to fill your cart with multiple different colors of fruits and vegetables. Each color group provides its own combination of unique vitamins, minerals, and antioxidants.

Tip: Strive for three different colored veggies and fruits each trip.

5. Choose Whole Grains

Look for “100% whole grain” on labels. This means that the product is made entirely from whole grains like oats, quinoa, brown rice, or whole wheat. These grains pack fiber, B vitamins, and provide steady, long-lasting energy to keep you feeling full and focused.

Tip: If the first ingredient says “wheat flour” or “enriched flour,” it’s not whole grain.

6. Be Label-Savvy but Don’t Get Overwhelmed

Learn how to scan labels for nutrition facts and ingredients. Focus on added sugars, sodium, and serving sizes. Read more about how to navigate food labels here. 

“Don’t stress over every number. Look for patterns: fiber up, added sugars down,” says Jessica Kelly, MS, RDN, LDN.

P.S. Keep in mind that the Berry Street app helps you with barcode scanning as well for your food journal! Start your healthy grocery journey with Berry Street today

7. Go Lean with Protein Sources

Choose skinless poultry, fish, tofu, beans, and lean cuts of meat to keep saturated fat in check while still getting plenty of muscle-boosting protein. Aim for variety throughout the week…think salmon on Monday, black bean tacos on Tuesday, and a veggie-packed omelet by Friday.

Tip: Look for “90% lean” or higher on ground meats.

8. Stock Up on Healthy Convenience

Frozen fruits, vegetables, and pre-cooked whole grains (like quinoa) make weeknight meals a whole lot easier while still being nutrient-dense.

“Frozen produce is just as nutritious as fresh—it makes balanced eating more practical,” notes Jessica Kelly, MS, RDN, LDN

9. Limit Ultra-Processed Foods

Keep chips, sweets, and sugary drinks as occasional treats,not an everyday essential. Studies link diets high in ultra-processed foods to higher risks of obesity, cardiovascular disease, and metabolic syndrome.

Tip: You don’t need to give up favorites entirely, just enjoy them mindfully and in moderation.

Your Healthy Grocery Journey Starts Here

Grocery shopping isn’t just about filling up your cart. You have to think of it as a way to shape your week, your energy levels, and your overall health. By choosing balanced, nutrient-dense foods, you are going to make healthy eating at home a whole lot easier and more enjoyable every single day.

“Think of your grocery cart as your meal plan in action. Talk with your provider about how to fill it with foods that nourish and energize you. It’s not just about calories or protein. Dietitians can help you reframe your approach so your choices feel satisfying, realistic, and free from guilt,” says Marjorie Nolan Cohn, MS, RDN, CEDRD-S.

At Berry Street, we help you shop with confidence so that mealtime feels simple, satisfying, and completely stress-free.

Are you ready to transform your grocery trips? Work with a Berry Street dietitian and take the guesswork out of healthy eating, so you can spend less time worrying about food and more time enjoying it.

Start your healthy grocery journey with Berry Street today

Frequently Asked Questions: Grocery Store Basics

What is the 5-4-3-2-1 grocery shopping rule?

This is a fun way to build a balanced cart: 5 servings of fruits and veggies, 4 whole-grain items, 3 protein choices, 2 healthy fats, and 1 treat you love. It keeps shopping simple while still leaving room for flexibility and enjoyment.

How to shop for healthy food at a grocery store?

Stick to the perimeter for fresh produce, lean proteins, and dairy, then visit the center aisles for whole grains and pantry staples. Make a list, eat before you shop, and focus on colorful foods to get a variety of nutrients.

What is the 3-3-3 rule for groceries?

The 3-3-3 rule encourages variety: choose three fruits, three vegetables, and three proteins each trip. This helps keep meals interesting and ensures you’re covering important nutrient groups without feeling overwhelmed by too many choices.

How many times a week should you go grocery shopping?

Most people do well shopping once or twice a week. A big weekly trip covers staples, and a quick midweek run keeps fresh produce stocked. This reduces waste and saves time while still giving you flexibility to enjoy fresh ingredients.

Do I have to shop organic?

No…eating more fruits and veggies matters most, whether they’re organic or not. If you want to prioritize, focus on organic options for the “Dirty Dozen” produce list and go conventional for items on the “Clean Fifteen” to balance cost and quality.

Is frozen or canned produce healthy?

Yes! Frozen and canned fruits and veggies are often picked at peak ripeness, locking in nutrients. Look for options without added sugar or salt. They’re a budget-friendly, convenient way to keep produce on hand for quick meals.

How can I save money and still eat healthy?

Plan meals before you shop, buy in-season produce, and choose store brands when possible. Stock up on staples like beans, rice, and oats in bulk. Frozen produce and sales on proteins can stretch your budget without sacrificing nutrition.

What’s the best way to avoid impulse buys at the grocery store?

Shop with a list and stick to it. Eat before you go so hunger doesn’t drive decisions. Try shopping online or using curbside pickup to avoid temptation, and walk straight to what you need instead of browsing every aisle.