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Grocery Store 101: Learning from a Registered Dietitian

July 29, 2015 By admin 25 comments

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Grocery Store 101: Learning from a Registered Dietitian

Have you ever wanted to tour a grocery store with a registered dietitian? Hear their advice, maybe find out if you are making good choices? I thought I was a pretty good navigator of the grocery isles until I walked them with a registered dietitian. Little did I know that I was falling prey to creative marketing and flashy labels.

Grocery Store 101: Learning from a Registered Dietitian

Earlier in the month I had the opportunity to spend a morning with Indiana Dairy and Martha Rardin, MSM, RD, CD, FAND- all that means that she really knows food. She not only really knows food but she understands academically what food does for and to our bodies and the health benefits of eating well. Martha has helped hundreds of people learn how to shop smart and heal themselves from the inside out.

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

Make use of the scale so you don’t overbuy!

One item I should make note of here: I am adept at grocery shopping and typically I don’t fall for flashy ads or convenience foods. I shop the perimeter, do my research and read labels. But I also tend to buy the same things week after week (I am speaking of the shopping for my family only- not blogging or client shopping). We go through a LOT of food here with one adventurous eater and another who eats carbohydrate, protein and calorie packed meals 6-7 times a day. I have to be a savvy shopper!

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

Notice that these pre-cooked “to go ” items are right inside the entrance for quick grab and go convenience.

Through this grocery store learning experience I discovered that for the average consumer it is very easy to be swayed by marketing. Colorful labels boasting their super food abilities, food you can eat FAST and cheap, and so on. I mean, have you ever noticed exactly how many frozen pizzas your local grocery carries? Typically, 4 times more than veggies and fruits.

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

Or in the case of this ice cream end case- it is also lined with Easy Mac.

Recently, the CDC (Centers for Disease Control) shared that 13% of  those polled eat the recommended amount of fruit and 9% eat the recommended amount of vegetables. Is it availability, is it price, is it knowledge of what to do with it- that keeps people from buying? I would like to know. What I do know is that the grocery industry really banks on convenience foods. Fast foods in a pretty package.

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

Shop for the budget that YOU have. If you can afford pre-chopped veggies and herbs- then buy them! If you are ok with buying in the whole state and doing the washing and cutting- then do it. I freely admit to buying many of these products in the photo. And frankly- you get a better value out of these herb products than buying by the fresh bunch.

I am not perfect but one thing I do, without fail, is to buy fruits and veggies that are in season and on sale to freeze for later. Whether it is berries, peaches, grapes or green beans- wash them, trim them and flash freeze for later! It’s easy and a great way to capitalize on a sale. I mean- when corn is cheap cheap it would be silly not to make a few bags of this super simple freezer corn!

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

For those of you who shop organic, the area is clearly marked and grouped together.

Another trap for parents is granola or nutrition bars. You will find that these bars do not carry the health punch that they say they do. Typically, with more sugar and empty calories and more like a dessert than anything else. You might find many of these bars in single portions near the checkout isles. A worse culprit, in my opinion, is fruit juices. From concentrate or blends of many fruits are often just over hyped sugar water. You know the best juices for the money? Any of the V8 blends.

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

Notice these cookies are right inside the door too?

A good rule of thumb is to look for foods that have 5 or less ingredients. Sometimes that is hard to do but it is a good think to keep in mind when shopping and trying to avoid overly processed foods. Look for breads that have at least 3 grams of fiber and 100% whole wheat as the first ingredient- if you are looking to boost your fiber intake. You might notice that many bread “bags” are labeled in a very brown/orange/tan color scheme and that is due to companies wanting to look more wholesome. Be better than that. Read the labels.

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

Take a moment to see if you are paying more for a pound of pattied meat vs a pound of ground meat you have to patty yourself.

Another trap, at least for me, is pre-pattied meats. I really had NO idea that some pre-pattied or frozen meat patties would have added artificial flavorings, sodium and fillers. I am not generalizing here- read the labels.Not to mention you pay more for pre-pattied meat. Check out the ingredients for a pound of ground turkey vs 4 uncooked frozen turkey patties. These are the details that I gloss over when I am in a hurry to get the shopping done.

Grocery Store 101: Learning from a Registered Dietitian- my tour through a local Kroger grocery store.

I think the lesson here is to shop from a whole food perspective. Real dairy, real vegetables/fruits, real meats and very little in between. With tools and handy recipes that help speed up the cooking process, along with the knowledge on how to feed ourselves well and within our budgets, we can create a healthy diet that starts in the grocery store. Want to avoid sodium rich, processed foods? Avoid nitrates? Want to avoid artificial colors and flavors? Then avoid heavily processed cereals, cookies and chips and some processed meats.

There is moderation and there is modification. I believe a balance of both schools of thought is possible when feeding your family without breaking the bank. Stick with foods that are not there for your entertainment. Meaning, in their whole state and not laden with fake ingredients, sodium, sugar and fillers.

The bottom line is to shop how your finances dictate. I do not personally believe that there is a health benefit to buying organic produce, fruit and foods. But if you do and you can afford it- then have at it! Your budget needs to come from your own personal place. That is for you to decide.

In the coming months, I will be sharing healthy substitutions in recipes I love as well as family favorites. No judgement, just great ways to lighten up our favorite foods from dips to soups.

If you live in the Midwest, you may be familiar with Kroger. Check out their website for tips and money saving ideas. Their future looks bright with talk of online grocery shopping and increased deals through a smartphone app. Learn more HERE.

Want to win a $25 gift card for your local Kroger (or one of their subsidiaries listed on the gift card)? Then leave ONE comment below and ONE random winner will be chosen on Thursday, August 6 at 9 pm est. This giveaway is not sponsored by Indiana Dairy or Kroger. Open to US residents only.

Grocery Store 101 Learning from a Registered Dietitian 2

Kroger has an amazing selection (right now) of local meats, produce and products. When local, farmers market shopping is out of reach for many financially, Kroger is filling that gap with everything they can locally. From milk to beef, you can shop local AND shop at your favorite grocery stores!

 Did you know that you can find out where your milk came from at WhereIsMyMilkFrom.com?

 

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The Hill Country Cook on ATKS Radio on July 26!
Orzo with Thyme and Lemon Zest
Seared Duck Breasts with Orange Bourbon Molasses Sauce
Red Gold Tomatoes on #KitchenSinkRadio on 1/17/13 on Toginet.com

Filed Under: Food Indiana Tagged With: client, Dairy, grocery store tour, healthy substitutions, Indiana Dairy, Kroger

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Comments

25 responses to “Grocery Store 101: Learning from a Registered Dietitian”

  1. Heather says:
    July 29, 2015 at 12:42 pm
    I, too, shop the perimeter. I have started making a lot of stuff homemade instead of buying the processed stuff. I have been stocking up on lots of fruits and veggies this summer!!
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  2. Jessica Nunemaker says:
    August 2, 2015 at 10:32 am
    I enjoy seeing local products at our area grocery store. When gardens have failed (thanks to this year's massive, record-breaking flooding), it's great that I can still get what I need from area people that didn't get hit as hard. At least I know it's super fresh!
    Log in to Reply
  3. Diana Samuel says:
    August 4, 2015 at 9:49 am
    I absolutely loved this guide...getting a new perspective
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  4. Lynne B says:
    August 4, 2015 at 11:59 am
    Thanks for this article - more great tips! We love all the fresh fruits and veggies that are available this time of year.
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  5. Alina Hahn says:
    August 4, 2015 at 1:02 pm
    I need to start meal planning - I have found that if I plan out my meals (with the help of new, healthy recipes) that I tend to shop smarter and healthier. Otherwise I just pick up the usual stuff or meals that are quick and easy since they don't require much thought.
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  6. Cindy carver says:
    August 4, 2015 at 5:17 pm
    Thanks for the great info ! Love shopping at Kroger. They have the best produce. Thankfully we have a butcher close to where we live. We buy all of our meats thru him and there is a difference.
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  7. Amanda prioleau says:
    August 5, 2015 at 8:15 pm
    Great tips! I love Kroger. It's my favorite place to go!
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  8. Jill Gagne says:
    August 12, 2015 at 9:12 pm
    I enjoyed this article and found it helpful! Thanks!
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  9. Krista marshall says:
    August 12, 2015 at 9:16 pm
    Oh I would love this!! I'm at Kroger every single week!
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  10. FB says:
    August 12, 2015 at 9:28 pm
    I like groceries!!
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  11. amy guillaume linderman says:
    August 12, 2015 at 9:34 pm
    i definitely don't eat the recommended amounts of fruits and vegetables and i have fallen for the "healthy" granola bar tricks
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  12. Jennifer Robinson says:
    August 12, 2015 at 9:41 pm
    Love our newly remodeled Kroger in Btown!!
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  13. Karen Germany says:
    August 12, 2015 at 10:33 pm
    Great tips! Kroger Marketplace is my favorite place to shop!
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  14. Niki says:
    August 12, 2015 at 10:48 pm
    I try to eat clean/low carb. Kroger has lots of foods and options to keep me on track. Kroger carries sprouted breads, stevia, and other items that are hard to find at other chains.
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  15. Sara Sato says:
    August 12, 2015 at 10:49 pm
    I buy whatever fresh fruits and vegetables are on sale each week and plan my meals around that. I am guilty of letting some of it go bad before it is eaten though..
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  16. Melissa Foltz says:
    August 12, 2015 at 11:11 pm
    I love all of your tips. Kroger is becoming one of my favorite places to shop, especially with all of the different options they have available.
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  17. Stephanie Sabina says:
    August 13, 2015 at 12:34 am
    I have noticed how prices can vary when it comes to various meats. I am always looking for the best meat I can find at the best price. I then buy extra to freeze for later meals.
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  18. Tammy O''Korn says:
    August 13, 2015 at 8:42 am
    Great article!! Love Kroger
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  19. Jennie Keen says:
    August 13, 2015 at 9:32 am
    I was a life-long Marsh shopper, until I discovered Kroger's Simple Truth line last year! Now I've completely made the switch - they make it so easy to find inexpensive organic food - even convenience foods like canned veggies! Thanks for the chance to win a gift card - it will definitely get used by my family!
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  20. CIndy Martin says:
    August 13, 2015 at 10:40 am
    Very informative article.
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  21. Katie Robbins says:
    August 13, 2015 at 12:57 pm
    Some really good tips here - with a full-time job and 2 kids to wrangle, I tend to go for the convenience section more often than I should.
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  22. Angela McKie says:
    August 13, 2015 at 5:54 pm
    We always shop the outside.of the store!
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  23. Judy says:
    August 13, 2015 at 9:33 pm
    Good info. But I'll confess.....I know it costs more, but sometimes the convenience of pre-formed patties wins. I WILL, however, be checking the ingredients now!
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  24. Amanda P says:
    August 13, 2015 at 10:48 pm
    Thanks for sharing this info. I myself have only recently started really reading ingredient labels. I also love Kroger and am there daily (literally). I'm not a shop ahead person and just run in and grab what I need for that night's dinner. Not the best way, I know, but it's what works for me.
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  25. Randi Tolbert says:
    August 17, 2015 at 5:28 pm
    Love my Kroger! I'll definitely take some of these tips shopping next time.
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