By Nicole Dulzaides, MS, RDN/LDN

With food costs continually going up, it’s hard to eat healthy and feel satisfied. Deciding what to feed our family depends on what’s in our pantry or fridge.

Whatever you decide to eat, the process starts with grocery shopping. Grocery shopping is an essential skill that should not be taken lightly! So, here's some tips for success.

1. Make a grocery list and stick to it

Plan at least two weeks' worth of meals to limit the number of trips to the grocery store. Always include foods from all food groups: fruits and vegetables, dairy, protein, carbohydrates and healthy fats. Make sure to include your favorite seasonings, condiments, and beverages (avoid sugary drinks such as soft drinks or juices). Always check what you have at home before going to the grocery store.

2. Selecting wisely means getting more for your money

1. When selecting your fruits, choose a variety of colors because different colors contain different nutrients. As a rule of thumb, the darker the color, the more nutritious it is— all forms count: fresh, frozen or canned. Inspect fresh fruits for smashed or moldy fruit. Most fruits will be good for a week when refrigerated, but their nutritional value declines over time. Eat your fresh food first. Freeze fruit if it won't be eaten within a few days of purchase to retain its nutritional value. Overripe fruits are great for smoothies or baking.
2. When it comes to vegetables, seasonal veggies are typically the best deal with better taste and lower prices. Make sure to look for produce on sale or store brands, which are usually cheaper. All forms count: fresh, frozen or canned (low sodium or rinsed well). Buying the right amount is also very important to minimize waste. Two fruits and three vegetables per day per person is a good start. Make sure to include your family's favorites on the grocery list. Avoid food waste by adding leftover vegetables to casseroles or soups the next day. Freeze spinach if not eaten and add to smoothies.
3. When it comes to proteins, buy a variety and look for the ones on sale. Choose lean meats, poultry, pork, fish, legumes, dairy, eggs, nuts, soy. Purchase frozen or remove from packaging and freeze individually so that you can defrost as needed.
4. When it comes to carbohydrates, choose different kinds. Recommend half of your grains are whole. Look for the ones on sale or buy one get one free. Pick an assortment of rice, bread, pasta, grits, oats, potatoes.

3. Menu planning is recommended

When planning your meals, include your family likes and dislikes and food items for all meals: breakfast, lunch, dinner and snacks. Menu planning will save you time and money. You are more likely to eat healthily when your menu for the week is set.

4. Read the Nutrition Facts label to select the healthier option

For canned vegetables, look at the sodium content and select the one with the lowest sodium content. For canned fruits, choose the ones packed in water or 100% juice. Limit items with high added sugar content. Choose whole grains as the first ingredient.

5. Pick recipes with ingredients that can be used for multiple meals

That means getting creative with leftovers to make new meals. This will save time, money, and decrease food waste. Different condiments and sauces help switch up the flavor to make a variety of meals.

Most grocery stores have days of the week when they feature items, have sales, and BOGO deals. Plan your shopping day then. Now that your pantry and fridge are stocked, when you are hungry you will have healthy foods available. Having a plan on what to eat reduces stress and keeps you within your budget!

About Food for Salud

Food for Salud is a multi-faceted initiative launched at Nicklaus Children’s in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.