[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2025\/06\/grocery-shop-dietitian\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2025\/06\/grocery-shop-dietitian\/","headline":"How to Grocery Shop Like a Registered Dietitian","name":"How to Grocery Shop Like a Registered Dietitian","description":"<p>Discover how to create a dietitian-approved grocery list that makes shopping for healthy, budget-friendly foods easy and efficient.<\/p>","datePublished":"2025-06-17","dateModified":"2025-09-19","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/nutrition","name":"UPMC Nutrition Services","url":"https:\/\/www.upmc.com\/services\/nutrition","sameAs":"https:\/\/share-dev.upmc.com\/upmc-nutrition-services\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2025\/06\/GettyImages-2096322902-e1749836279788.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2025\/06\/GettyImages-2096322902-e1749836279788.jpg","height":866,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2025\/06\/grocery-shop-dietitian\/","about":["Health Topics A-Z","Nutrition"],"wordCount":951,"articleBody":"Have you ever found yourself at the grocery store, lost in the aisles, wondering, \u201cWhat should I eat?\u201d It&#8217;s frustrating to come home with food you know isn\u2019t the healthiest choice, or that can\u2019t make for a balanced meal.These tips will help you plan a healthy grocery list, save time and money at the store, and shop like a dietitian.Make a Grocery ListWhether you are shopping in the store or online, it is important to have a plan. Choose a few recipes and start to create a list with the ingredients you need. Dietitians recommend planning meals using the plate planner method. This ensures that you will enjoy delicious meals with a balance of protein, fat, carbohydrates, and fiber.Shopping from a grocery list saves time and money at the store. It also ensures you have the ingredients you need to create healthy meals.As you create your grocery list, consider what you\u2019ll eat for breakfast, lunch, and dinner throughout the week. Talk to a dietitian if you need help with meal planning or meal and snack ideas.Try to include all of these food groups in your daily meals and snacks.Fruits and vegetablesYou can\u2019t go wrong with fruits and vegetables. Produce has plenty of vitamins, minerals, fiber, and antioxidants to support your immune system and reduce cancer risk. Aim to eat at least five to seven servings of colorful fruits and vegetables daily.If you\u2019re in an apples, oranges, and bananas rut, challenge yourself to try at least one new fruit and vegetable each week. Dragon fruit or kohlrabi, anyone? Other excellent options include:Beets.Berries, like strawberries, blueberries, raspberries, blackberries, and cranberries.Broccoli and cauliflower.Carrots.Eggplant.Grapes.Kale, spinach, or other leafy greens.Kiwis.Papayas.Sweet bell peppers.Sweet potatoes (try purple ones).Watermelon, cantaloupe, or other melon.Winter squash.Whole grainsWhole grains are high in fiber, vitamins, minerals, and complex carbohydrates to energize you all day. Choose several servings of these grains each day:Barley.Brown or wild rice.Farro.Oatmeal.Quinoa.Shredded wheat.Whole wheat bread or cereal.Lean proteinsProtein foods have amino acids your body uses to maintain healthy muscles, organs, immune system functions, and red blood cells. Add plenty of these protein foods to your list, so you can eat a serving at each meal and snack:Dairy foods or nondairy substitutes like regular or soy milk, Greek yogurt, and cottage cheese.Eggs (think hard-boiled or deviled eggs for snacks).Fish, especially salmon, light tuna, or sardines, which are rich in heart-healthy omega-3 fats.Legumes (beans) like kidney, black, pinto, or navy beans, chickpeas, and lentils.Poultry, like skinless chicken or turkey breast.Tofu or tempeh.Nuts and seedsAll nuts and seeds are rich in healthy, unsaturated fats, which reduce inflammation and heart disease risk. However, their fat content also makes them high in calories, so stick to smaller portions. Add a small handful of nuts to your oats or snack plate, and sprinkle seeds on your salad.These are great options to add to your grocery list:AlmondsCashewsChia seedsGround flaxseedsNut buttersPecansPistachiosPumpkin seedsSunflower seedsWalnutsFats and oilsOlive oil is a great heart-healthy fat choice for daily use. Use olive oil for saut\u00e9ing, baking, and homemade salad dressing. Avocado oil is also a good choice for high-heat roasting.Dietitians recommend eating a variety of foods every day. Varying your choices each day and throughout the week allows you to get a wide range of nutrients. Fill your grocery cart with lots of colors, flavors, and textures to keep meals and snacks interesting and healthy.Budget-Friendly Grocery OptionsShopping like a dietitian doesn\u2019t have to cost an arm and a leg. There are many budget-friendly grocery options available. Keep these tips in mind before, during, and after your shopping trip:Shop your refrigerator and pantry first \u2014 While planning your grocery list, see what you have in the house and what you can use up. Avoid wasting produce by making soups and stews from vegetables or greens before they go bad. Freeze fresh fruits (such as bananas or grapes) to use in smoothies or oatmeal. Check what spices or odd ingredients you have on hand before buying another container.Buy longer-lasting produce \u2014 Fruits and vegetables are expensive. Plan to have some to eat quickly, like greens or berries, and some that last longer, like apples and carrots.Shop seasonal ingredients \u2014 Look for seasonal sales, like peaches in the summer or squash in the fall.Check for frozen or canned foods \u2014 Plain fruits, vegetables, fish, and meat are as healthy as those that are fresh but are often more affordable. Stocking your freezer also means there\u2019s less of a rush to eat these foods before they spoil.Stock up on nonperishables \u2014 Pick up an extra package when you see items like brown rice, quinoa, or oats on sale. These store well in jars in your pantry and have a long shelf life. Store nuts, seeds, and nut butter in the refrigerator to extend their shelf life.Be careful about bulk shopping \u2014 Buying in bulk can save money if you\u2019re shopping for a family and know you\u2019ll use the items quickly. But for solo shoppers, there\u2019s a good chance you won\u2019t eat all those eggs or finish the milk before it spoils. Plan carefully when buying in bulk to avoid food waste.Healthy grocery shopping doesn&#8217;t have to be complicated or expensive. Add a few of these grocery tips each week and, before long, you\u2019ll learn how to shop and prepare meals like a dietitian.Sources"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2025","item":"https:\/\/share-dev.upmc.com\/2025\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"06","item":"https:\/\/share-dev.upmc.com\/2025\/\/06\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"How to Grocery Shop Like a Registered Dietitian","item":"https:\/\/share-dev.upmc.com\/2025\/06\/grocery-shop-dietitian\/#breadcrumbitem"}]}]