Shop Like a Dietitian

Have you ever wondered what nutrition professionals eat at home, or how we make healthy grocery store choices without blowing our budget or spending hours on prep? It’s all about keeping things balanced, realistic, and enjoyable. 

Here are some habits we rely on — especially when life gets busy!

Grocery Shopping 101

We recommend a simple approach to stocking your kitchen. First, make a plan. Then build a list of all the basics for the week ahead: fruits, vegetables, proteins, carbs, and pantry.

Step 1: Get Ready 

Ask yourself these questions before hitting the shops:

• What am I craving?
• How much time do I have available for cooking and prepping this week?
• What is my grocery budget?
• How many meals and snacks will I need to make?
• Will I want leftovers for lunch or something different?
• Will I need shelf-stable foods for on-the-go? 

Step 2: Get Set 

• Take stock of what ingredients you already have. This reduces food waste and supports your budget.
• Make a list. Cover all the food groups and food prep essentials you’ll want for the week. This includes snacks and desserts.

Step 3: Shop

Remember, there is no one-size-fits all approach to grocery shopping (or healthy eating). Your budget, tastes, existing stockpile, and remaining storage space will dictate what you need to buy.

Still, it can be helpful to see examples. Here’s what a registered dietitian’s weekly shopping trip might look like:

Expert Grocery Store Tips for Busy Weekdays

Eating well isn’t just about nutrition science — it’s about making real life a little easier. We’re big fans of simple swaps and smart shortcuts that keep meals healthy, affordable, and stress-free. If you’re struggling to find time to cook this week, try one of these tricks:

5 Foods to Buy in Bulk

Stores like Costco, Sam’s Club, and BJ’s sell items in large quantities, at discounted per-unit prices. Aside from toilet paper and laundry detergent, these 5 items always make it into our double-wide cart:

🍓Frozen berries are picked at peak ripeness and frozen quickly to lock in nutrients. Use them in smoothies, oatmeal, yogurt bowls, and even baked goods, all year long.

🐟 Frozen fish thaws easily, cooks in minutes, and provides a lean source of protein and Omega-3s. You will never regret having a stash in your freezer!

🫘 Canned and dried beans are so handy to buy in bulk, because they provide a shelf-stable plant-based protein for use anytime. Beans are one of the cheapest and fastest ways to stretch a meal.

🥜 Nuts and seeds are nutrition powerhouses that get pricey in small bags. Stock up on almonds, walnuts, pumpkin seeds, and chia seeds, and store them in airtight containers (or even in the freezer).

🌾 Whole grains like oats, rice, and quinoa are budget-friendly staples. Buy a bag of each and you’re covered for breakfasts, side dishes, and stir-fry bases until next month (at least!)

The Bigger Picture of Grocery Shopping: Economics, Culture, and Health

Beyond personal taste, grocery store choices are rooted in complex economic and cultural systems. New research is helping us understand how food prices, access, and social factors influence what ends up in our carts, and ultimately, on our plates. These are some of the latest findings on the science of grocery shopping.

Expensive groceries take a toll on health.

A 2020 article in Current Developments in Nutrition highlights the complicated relationship between food systems and health. Global food production has grown dramatically since the Green Revolution, but individual access to nutrient-rich foods remains inequitable. Fruits, vegetables, and protein sources frequently cost more than highly processed, calorie-dense snacks and fast foods. This price gap contributes to persistent malnutrition in some populations, rising obesity rates in others, and the growing prevalence of coincident obesity with malnutrition. Until nutritious foods are both accessible and affordable worldwide, grocery prices will continue to play a powerful role in shaping public health.

Food insecurity is rooted in overlapping economic, environmental, and social crises.

A study published in The Handbook of Public Health Nutrition explores the four pillars of food security — availability, access, utilization, and stability — while highlighting the growing pressures of conflict, climate change, economic downturns, and inequality. The authors outline urgent strategies to address these challenges, including boosting agricultural investment, strengthening supply chains, minimizing food waste, promoting sustainable farming, empowering women, and integrating climate action into food policy. 

Culture plays a big role in food choice.

This systematic review, published in Heliyon in 2024 and covering studies from 2017–2021, examines the many factors that shape consumer food choices. Price, product availability, and information play key roles, but researchers emphasize that decisions are equally influenced by culture, social norms, and the surrounding food environment. The findings suggest that food choices are socially embedded and may be resistant to change — particularly when cultural habits are at play. Communities need to work together to generate positive change! 

Grocery shopping Q&A

Q: Is it better to shop once a week, or multiple times throughout the week?

A: If you’re a city-dweller, you may need to do multiple shops due to limited storage space and the weight of groceries while on foot. But if you drive to the supermarket and have the space in your home and fridge, one main weekly grocery trip saves time, reduces impulse buys, and makes it easier to meal plan. The trade-off is that buying once a week may increase food waste if produce, dairy, or meat you buy spoils quickly. There’s no one way to shop! 

Q: I’m short on time. Are grocery delivery or meal kit services worth it?

A: Once again it depends on your lifestyle and budget. Delivery and meal kits can be super convenient, especially if you struggle with time or decision fatigue. They can also help with portion control and reducing food waste. But they’re usually pricier than shopping and cooking from scratch, and generate a lot of plastic waste. We recommend trying one during a particularly busy week. If you find yourself loving the convenience factor (and can fit it into your regular budget), add a subscription service to your rotation.

Q: My grocery bill is out of control. How can I save money without sacrificing nutrition?

A: Start by planning your meals ahead of time so you only buy what you’ll actually use. Seek out pantry staples like dried grains, beans, nuts, and seeds in bulk. When it comes to produce, buy smaller amounts of fresh items to avoid waste. You can also lean on frozen fruits, veggies, and fish. Consider buying no-sodium added canned vegetables, which can be less expensive than fresh. You can also plan meals with affordable plant-based protein sources like beans, lentils, and tofu. Stick with seasonal produce, check store-brand or top/bottom-shelf options over pricey middle-shelf products, and skip overly processed or pre-packaged foods that inflate your bill. Check out this blog for more tips on saving money at the grocery store.

Bringing it all together

Shopping like a dietitian isn’t about having a perfect cart or following a rigid set of rules. It’s about finding strategies that fit your lifestyle, grocery budget, and personal preferences, while still making room for flexibility and fun. At the end of the day, the best cart is the one that helps you feel nourished, supported, and ready for the week ahead!