How to grocery shop for a healthier diet – Tips and Tricks 5

So often when we are on diets we make the grocery store out to be the bad guy. We dread it as it has so many tempting foods and desserts, how dare they do that to you! But it’s not the supermarket’s fault it’s marketing and all the products that you are terrified of coming face to face with.

I am here to tell you that grocery shopping when you are on a diet and lifestyle change does not have to be scary and you can show all those nasty products whose in control. Below are tips and tricks on how to grocery shop for a healthier diet.


It happens way too often, we are just stopping by the grocery store after work to pick up a few items really quick. But what this does is makes us unprepared to take on that donut head on! Why? Because we are shopping in a hurry, no list to stick to and grabbing items that we either don’t need or are not good for us. There is no thought process and accountability to stick to that diet. Now the only way this is ok is if you forget an item on your list (which I have done many times…smh!). Now back to the list. If you like to cook from recipes I would find a few healthy recipes on line – I also have some on my site under recipes – and write down the ingredients needed if you do not have them already. The recipes should only include healthy fats, good protein sources (grass fed, organic, cage free), minimal dairy if at all (substitute coconut milk or almond milk as well as clarified or grass fed butter). Make sure to put how many of each is needed depending on the amount of people you are cooking for. Outside of the recipes, the list should be filled with vegetables, fruit, lemons (for lemon water). Another reason to write a list is it helps if you are on a budget. I use past receipts to estimate the cost of each re-occurring food I buy (which is often). It helps me stay on track both physically and financially.


We’ve heard it all before, never go to the grocery store on an empty stomach and there is absolute truth to that. I can attest!! Even with my grocery list in hand and I tell myself exactly what I am going to get, I always end up with more in my cart that I don’t even need. Why does this happen? Because it’s the same scientific reason when you are hungry you order a lot of food and not just more food but more of the processed foods. So snack on nuts or a piece of fruit before you go to avoid this trap.


With the list in hand and food in the stomach you are now armed with the power to make the right decisions. In order to stay on track, keep your eyes on the list and follow the ingredients. The ingredients on your list should mostly be located on the outside isles – produce, meats, eggs and non dairy items. This will be the bulk of your shopping. On the inside isles anything that is boxed or canned, make sure to always look at the ingredients. The lower the ingredient list the better and AVOID anything with any coloring, flavoring, processed, etc. Any kind of dessert is best made from scratch with as much organic ingredients as possible or if you are a chocolate lover like I am, pick up a bar of dark cacao chocolate, delicious! Ok now I am craving chocolate.


You did it! You stuck to your list, stayed mostly on the outside aisles of the store and you conquered your fear! Now it’s time to check out, but oh no..those candy bars at the checkout counter!!! Be strong! You have made it this far, those candy bars are no match for you! And you nailed it! Congratulations on a painless way to grocery shop on a healthy diet.


Grocery shopping on a diet should not be feared, in fact you will love it after a few trips and you will also find new tricks on your own. One last thing I want to caution is to try to avoid going on the weekends. That is the time those sweet ladies are handing out those deliciously looking samples, tempting to stray you away from your list. If you can avoid them then you have overcome another hurdle in your quest.

So I want to hear from you. What are other tips and tricks you have incorporated in your grocery shopping for healthy foods? Please leave a comment below. Thank you!


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5 thoughts on “How to grocery shop for a healthier diet – Tips and Tricks

  • Jackie

    This may be an old tip, but I stick to the perimeter of the store. I hit the fresh fruit and veggies first… Then I pick up the protein. I stick to chicken and turkey mostly. My rule is I don’t bring stuff I don’t want to eat into the house. That way I’m not tempted to eat something I really know isn’t good for my body.

  • Linda

    Hi Elizabeth,
    These are some great tips for healthy shopping that are helpful for anyone trying to stick to a nutritious diet. I avoid all processed carbs myself and most dairy products. I can’t give up cheese 🙂 It is important not to go to the store when you’re hungry because there are a lot of temptations. But sticking with fresh produce and lean protein is worth the effort. You start to feel amazing!

    • Fit2BHealthe Post author

      Hi Linda,

      I am glad this helped. Yes I love cheese myself, in fact I am eating some right now..shh 😉

  • Rab

    Oh yes you hit the nail on the head when you mentioned ‘Fuel Up Before Filling Up’! I also tend to have this problem of choosing all of my favorite junk and processed foods as well when I am hungry. Turns out, I don’t even need most of them and wasted money at the end of the day.

    • Fit2BHealthe Post author

      It’s interesting how that happens subconsciously. Sometimes I don’t even think I am hungry until I go into a grocery store and want to buy everything. Thank you for your comment!