5 Tips from to Help Keep You on Track at the Grocery Store

Blog Post by Chef Lisa Brown

Healthy eating doesn’t start in the kitchen—it starts at the grocery store. The choices you make while shopping set the tone for your week, your meals, and how supported you feel when life gets busy.

With a little intention, grocery shopping can feel empowering instead of overwhelming. These simple tips will help you stay focused, make nourishing choices, and walk out of the store feeling confident about what’s in your cart.

Plan Ahead and Stick to a List

Taking a few minutes to plan meals before shopping can make a huge difference. Creating a grocery list helps prevent impulse buys, overspending, and grabbing foods that don’t actually support how you want to feel. A plan saves time, money, and mental energy—and makes nourishing yourself much easier throughout the week.

Never Shop Hungry

Shopping on an empty stomach often leads to buying more than needed and reaching for less nourishing options. Studies show that hunger increases impulse purchases, especially highly processed foods. Eating a balanced, satisfying meal or snack before heading to the store helps you shop with clarity and intention.

Shop the Perimeter First

Most grocery stores place fresh, whole foods along the outer edges. Spending time in the produce section first helps anchor your cart with vegetables, leafy greens, and fresh fruit. Aim to fill at least half your cart with produce, then round things out with whole grains, beans, legumes, tofu, tempeh, nuts, seeds, and nut butters.

Read Ingredient and Nutrition Labels

A simple rule of thumb: if you can’t pronounce it or don’t recognize it, think twice. Be mindful of high sodium, artificial dyes, preservatives, hydrogenated oils, trans fats, added sugars, high-fructose corn syrup, artificial flavors or sweeteners, and refined grains. Choosing foods with simple, recognizable ingredients supports long-term health and digestion.

Try Something New

Healthy eating doesn’t have to be boring. Exploring new produce, experimenting with different spices, or trying a new recipe can keep meals exciting and enjoyable. Variety supports both nutrition and enjoyment—two things that matter when creating sustainable habits.

Want More Support with Food and Everyday Nourishment?

If grocery shopping, meal planning, or cooking feels overwhelming, you don’t have to do it alone. Free Flowing Health offers personalized personal chef services, healthy shopping grocery tours, wellness coaching, and nourishing culinary experiences designed to simplify food decisions and support your lifestyle.

Whether you want help stocking your kitchen, preparing weekly meals, or creating more ease around food, support is available.

Visit www.freeflowinghealth.com to learn more or get started.

— Chef Lisa BrownFree Flowing Health 💛