Session 4:
How to Shop for Healthy Foods

Once you’ve come up with your meal and snack plan for the week, decide what foods and ingredients you already have and what you need to get. Then make a list of the items you need to buy. There are also apps for your phone that can help you with this, such as Evernote.

Before you shop, check out sale fliers from your local grocery stores, look online or check out the free apps like Grocery Pal and Coupon Sherpa. Farm stands may be a good option too – check out the free app Farmstand that will help you find local, in-season food. If a store you like offers a discount card, get one.

While you’re shopping, consider these tips to save you money:

  • Look for the lowest unit price. You’ll find it on the shelf by the item. It tells how much the product costs per pound, per ounce, etc. You can also use the free app Apples2Oranges to compare items and see which gives you more for your money.
  • Stick to your list. Stay away from aisles that tempt you.
  • Buy vegetables and fruit that are in season or frozen. These often cost less and taste better. If you choose canned vegetables and fruit, avoid those with added salt or sugar and rinse them well.
  • Choose family or value packs, store brands, and sale items. These often cost less and you can re-package and freeze them in smaller portions.
  • Make sure to read labels! When looking for healthy foods, keep an eye on the serving sizes on the label, as well as key nutrients such as added sugars, saturated fats, and fiber. 
A picture of Health Coach Emily smiling for the camera
Reviewed by Emily Matson, MS, RDN​

on June 9, 2020. Emily is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA, and is one of our Brook Experts.