Spring 2013
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Make the Most of Your Groceries

Shop smart for better nutrition and save some money, too.


You might have heard "get fit in the gym, but lose weight in the kitchen." A healthy lifestyle starts with smart food choices. By using the tips below, learn to make savvy choices at the grocery store, and your wallet and your family's waistline will thank you.

  1. Before you go, plan your menu for the week. Then check your pantry for the items you already have on-hand. Put the needed ingredients on your grocery list.
  2. What's in season? Find out what's fresh and readily available right now in the produce section. You'll get the best flavors of the season, plus enjoy the lowest prices.
    Season Fruits Vegetables
    apples, oranges, tangerines, grapefruit broccoli, cabbage, carrots, cauliflower, spinach, lettuce
    strawberries, oranges, cantaloupes, watermelons, peaches, honeydew melons, tomatoes carrots, onions, corn, cucumbers, green peppers
    cantaloupes, watermelons peaches cucumbers, onions, sweet potatoes, carrots
    tomatoes, oranges, grapefruit, apples, tangerines carrots, avocados, sweet potatoes, cucumbers, lettuce, green peppers
  3. Shop the "edges" of the store. Stay away from the inside aisles that are stocked with processed foods. Limit convenience and packaged foods and try to build your menu from easy recipes that you can fix at home.
  4. Read the labels. Remember, the higher the fiber and the lower the sugar, the better the carb choice is for you. Ingredients can give you a hint about how processed a food is. Look for lower fat and lower sodium options. A good goal is to keep total fat at less than 40 grams per day and sodium less than 1500mg.
  5. Compare unit pricing. If you look closely at the price tags on the shelf, you'll see items are priced by ounce, pound or quart. When items are packaged in a variety of sizes, the unit price helps you quickly compare actual.
  6. Don't shop when you're hungry! Research shows that you spend more money if you shop on an empty stomach. You're also more likely to pick up ready-made foods or snacks. Grabbing a snack before you go allows you to focus on your prepared list and make good choices for you and your family.

This nutritional information was adapted from content provided by the Seton Diabetes Education Center, which offers comprehensive diabetes education and medical nutrition therapy services for people with diabetes and pre-diabetes. For more information about diabetes and upcoming program offerings, call 512-324-1891.

Make the Most of Your Groceries

Good Health for Kids is produced by Dell Children's Medical Center of Central Texas.