Grocery Shopping Tips
Mar 01, 2010 by Bill Rawls, M.D.
My trips to the grocery would be best described as restocking trips. Sometimes I carry a list, but most of the time I have a fairly good idea of what I need in my head. Usually I go one to three times per week.
The first stop is always the produce section. I buy a general selection of fruits and vegetables that my family and I can consume in a week. Seasonal fruits and berries are always on the staples list. Greens and vegetables such as summer squash, broccoli, cauliflower, and cabbage are more perishable and are generally purchased in smaller amounts with plans to use them over the upcoming several days. Vegetables such as carrots, winter squash, onions, and sweet potatoes will keep for a while and I usually keep them on hand all of the time. Occasionally a seasonal or special vegetable will give me an idea for a specific meal.
Next on my route is the bakery for fresh loaf of organic stone ground whole grain bread. Fresh meat and cheese are sometimes on the list. The remainder of my shopping trip is usually just replacing staples from the pantry and refrigerator such as pomegranate juice, 2% organic milk, soymilk, organic plain yogurt, free range eggs, organic peanut butter, bottled sauces and salsas of different varieties, whole grain cereal, tea bags, paper towels, dog food, etc. (Lately I been trying to feed my dog more fresh food or a can of wild salmon instead of the processed stuff). In winter I usually keep fresh frozen berries and vegetables in the freezer when fresh items are not available for a reasonable price.
Notice that I do not have spent much time within the aisles of prepackaged food. My cart does not include cookies, processed crackers, or packaged meals of any type. Life can be practical, healthier, and even more comfortable without all of it.
During the warmer months shopping trips include regular visits to local seafood markets and fruit and vegetable stands for locally grown produce. Shopping at local markets whenever you can is an important way to support your community.
Mail order can be a practical way to obtain quality food for a reasonable price. Free range meats of different varieties are available online. My freezer always contains a large package of mixed nuts obtained from a reputable source instead of a local grocery.
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Previous Comments
Sam Brownfield - Mar 02, 2010
Have you read The Omnivore's Dilemma by Michael Pollan? He also recommends avoiding the inside aisles of the grocery. A solid philosophy I believe! Thanks for the great advice, Dr. Rawls!
Bill Rawls, MD- Mar 04, 2010
Yes! I'm glad you mentioned The Omnivore's Dilemma, I think Pollan did a marvelous job with his research there. It is amazing how one book could impact the minds of so many people. I do hope it has actually influenced their shopping & eating decisions! Thanks for your comment, Sam!
JP- Mar 05, 2010
Bill, Sage advice as usual. I personally find that having a list, as a general guide, helps me remember what we need while also steering me away from those pesky temptation foods. I try to improvise as well - whenever I see things that are seasonal or unique. But having a standardized list saves me time and keeps me on the straight and narrow. One final note about our shopping list - it's always evolving. If we see something different or new that we'd like to incorporate into our diet ... we simply add it to the saved list on our computer. Easy peasy. I hope you have a wonderful weekend. Thank you for all the great information! JP
Bill Rawls, MD- Mar 08, 2010
Thank you for chiming in, JP! Keeping a saved list on the computer is a great idea, especially for those who are new to healthy grocery shopping. I will pass that one along to my patients!
