Avoid High Sodium and Added Sugar, Embrace High Protein and Fiber

Filling up the shopping cart with healthier grocery options can be a breeze, a Health Coach with ThedaCare said.

Carey Grieves, the Health Coach, understands the challenges of healthy eating and healthy grocery shopping.

“Some products are made to keep you wanting to eat more,” she said. “They’re also heavily marketed and wrapped in eye-catching packaging that’s featured in prominent locations throughout the store.”

That’s why heading to the store with a list in hand and a strategy may make healthier grocery shopping easier, Grieves said.

List Logistics

Grocery shoppers can go old-school with a paper list or use one of many smartphone apps. Before writing a list, consider creating a meal plan, Grieves said.

“Having a meal plan can help you avoid the need for convenience foods like frozen pizza or a trip through the drive-thru,” she said. “As you craft your plan, consider your schedule. For example, if your evening is packed with after-school activities, maybe you’ll want to plan a slow cooker meal for that night. You also might want some quick go-to options such as tacos made with ground turkey or whole-wheat spaghetti.”

Smart Shopping

It’s best to do most of the grocery shopping around the perimeter of the store. That’s where most of the whole foods are. Think produce, meats, dairy and frozen foods, Grieves said.

“That’s not to say there’s no value on the shelves in the middle,” she said. “If you stick mostly to the perimeter, you’re more likely to fill your cart with the items you need for a healthy diet.”

She offered tips for shopping in each major grocery section.

Produce

The produce department is at the front of most stores. Loaded with vitamins, minerals and fiber, fruits and veggies are healthy staples and a must for the grocery cart.

“Try to select in-season produce,” Grieves said. “It’s abundant and likely cheaper than when it’s off season. Plus, it will taste better.”

Whole Grains

These can come in the forms of whole-wheat bread, brown rice, whole-grain pastas and grains such as quinoa, farro, barley and millet.

“A good source of fiber, whole grains can help keep you fuller longer,” Grieves said. “Whole-grain foods can serve as the basis for quick, healthy lunches and dinners.”

Cereal

Breakfast cereal need not be a calorie-laden sugar bomb.

“Look for options with little to no added sugar and plenty of fiber,” Grieves said. “Eating cereal with milk can give you protein as well.”

Good choices can include bran flakes, unsweetened shredded-wheat squares and plain Cheerios. In this aisle, shoppers also often find various types of hot cereal options.

Dried and Canned Goods

Stock up on pantry staples including beans, lentils, tomatoes and tomato paste. Look for options that are low in sodium and don’t include added sugars.

Baking Aisle

Look for natural sweeteners such as molasses, pure maple syrup and honey. Compared to processed sugars, natural sweeteners have the benefit of including antioxidants. Use any sweetener sparingly.

Keep a well-stocked spice rack. Having a wide array of spices can help people cut back on sodium use.

“When buying flour, look for whole wheat, white whole wheat or whole wheat pastry varieties,” Grieves said. “In the same aisle, you may also find chia seeds and flax meal. Throw some chia seeds on top of your yogurt, and add some flax meal to your smoothie.”

Snacks

Look for options high in protein and fiber. Examples include unsalted nuts and popcorn.

Drinks

Skip fruit juices. They are high in sugar and don’t include the benefit of fiber that comes with eating whole fruit. Try unsweetened varieties of sparkling water or iced tea, Grieves said.

Protein

If eating meat, choose lean cuts of chicken, pork, beef and turkey. Limit or avoid processed meats such as sausages, bacon and deli meats.

Dairy

Dairy foods include both protein and calcium. Choose low-fat milks and cheeses. Yogurt and kefir give people much-needed protein with the benefit of probiotics that promote good gut health. Choose varieties without added sugar.

Frozen

Frozen veggies and fruits are just as healthy as their fresh counterparts.

“Grocery shopping doesn’t have to be a stressful task,” Grieves said. “A little prep and planning can go a long way to enjoying a healthier grocery shopping experience.”

Grieves encouraged people seeking additional healthy eating guidance to have a conversation with a primary care provider. Those needing one can find one here. 

About ThedaCare

For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in Northeast and Central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including nine hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. In 2024, ThedaCare and Froedtert Health combined to form one system to strengthen local health care and provide high-quality services for treatment and prevention in a coordinated manner.

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