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NCHPAD - Building Healthy Inclusive Communities

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Navigating the Grocery Store


Navigating the Grocery Store
Take time to think about what you may need when you go to the grocery store. Do you have a list? Is your care partner available to go with you? Use the suggestions below to gain confidence in the grocery store and stay organized.

1.    Make a plan

  • Plan Meals.
    • The first step to meal planning is knowing what to shop for. Take some time to pick out a few recipes or go-to meals and make a list of ingredients. Be sure to check your fridge and pantry to see what you might already have.
  • Budget money.
    • Make a budget for grocery shopping and try to stay within your means by buying food on sale, using coupons, or buying the store's brand.
    • Keep old receipts to budget properly and remember how much your favorite items are. It might take time to find a budget that works for you.
    • Always bring more money to the store than you expect to use so that you have enough to cover everything.

2.    Bring a care partner, a Reacher Grabber Tool, or ask an employee at the store to shop alongside you if you need assistance.

  • Many items high in added sugar are lower on shelves because they are marketed toward the eye level of children. If you use a wheelchair, consider one of these options so you can obtain the most nutrient dense snacks and food items.

3.    Don’t go to the grocery store hungry.

  • Going to the grocery store on an empty stomach is going to make you more likely to pick what you’re craving and cause you to buy things you might not need. Eat before going to the grocery store so that you can focus on what you came there for.

4.    Have a list handy with everything you need and a pen to cross items off

  • Organize your grocery list in order that you walk through the grocery store.
    • Having a list with you will be beneficial not only because it ensures you don’t forget anything but it also will aid in only buying what you need.
    • Organize your list in order with the layout of the grocery store. This will make your experience more efficient. EX: list all the meat together, all the diary, etc.
  • Bring a pen to mark off what is already in your cart.

5.    Wear noise canceling headphones.

  • If you get easily distracted or overwhelmed in hectic environments like the grocery store, consider wearing noise-canceling headphones to stay concentrated while shopping.

6.    Start with the perimeter of the grocery store and then work your way down the aisles.

  • The perimeter of the grocery store is full of whole foods like fruits, veggies, dairy, seafood, etc. This is a great place to start in order to guarantee you will fill your cart with these nutritious whole foods. Shop smart for healthy options in the center aisles such as whole grain bread, brown rice, whole grain pasta,  beans, and canned/frozen produce.

7.    Check the food labels.

  • Try not to get wrapped up in tricky marketing and turn to the food label. Look for items that are 150 calories or less, have 150 mg of sodium or less, have 5 g of sugar or less, have 5 g of fiber or more, have 5 g of protein or more, and the first 5 ingredients are whole foods.
  • If your vision is impaired download an app that will read the nutrition label out to you.
    • Google lookout
    • TapTapSee
    • Seeing AI

8.    Buy what you can in bulk.

  • There are some grocery items that will be cheaper if you buy them in bulk. For example, if you love oatmeal consider buying the 42 oz can instead of the individual packets. This will help save time and money.

9.    Shop the rainbow

  • One way to ensure you are getting lots of good nutrients is by eating foods that vary in color. Consider throwing in some fruits/vegetables that are red, blue, purple, and green into your cart.

10.    Buy what you can in season.

  • Many fruits and vegetables will have seasons they can be locally grown. Consider buying what is in season where you live. Most fruits and vegetables are cheaper if you buy them in their season and they taste better too!

11.    Shop online.

  • If shopping in stores still sounds overwhelming or intimidating, consider shopping online with a grocery delivery service or place a pick-up order.
  • If you are not sure about sticking to your budget while in the store pickup and delivery services can also be an easy way to budget. You can add and remove items to keep the total where you want it.
  • Walmart has free same-day pick up for orders over $35



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