Making your way through the grocery store can sometimes be overwhelming. These tips will help reduce time spent in the store and save money that is usually spent on unnecessary items.

Use Your List

Divide your grocery list into categories by food group and section of the store. This will allow you to move quickly through the aisles, without needing to return to a previous aisle for a missed item.

Another tip to remember is that healthy foods are always available on the perimeter of the store (fresh fruits and vegetables, lean meats, low-fat dairy, and whole grains). Foods in the middle aisle can definitely be included in a healthy diet, but you should always read the nutrition label to identify hidden calories, fat, sodium, etc.

Reading Labels

Serving Size: look at the portion size for one serving. This also tells you how many servings you can get out of one package.

Calories: the amount of energy your body gets from one serving of this item.

  • Low amount = 40 calories or less
  • Moderate amount = around 100 calories
  • High amount = 400 calories or more

Snacks should be 100-200 calories/serving.

Nutrients: look for items low in saturated fat, trans fat, cholesterol, and sodium. Over consumption of these nutrients can lead to heart disease.

  • Low amount = 5% Daily Value
  • High amount = 20% Daily Value

Choose foods that have high amounts of dietary fiber, vitamin A, vitamin C, calcium, and iron. These are all important for staying healthy and having strong immunity.

% Daily Value: % Daily Value is based on the Daily Value recommendations for key nutrients, based on a 2,000 calorie diet. This percentage reflects the amount of each nutrient in one serving of the food item compared with the recommended amount for the entire day.



Review the Nutrition Facts label of one item at the grocery store. If you do not bring the item home, take a picture of the label with your phone. Write down the name of the item, and what you discovered from looking at the label more closely.

Bonus Challenge:

For more activities on grocery shopping and reading labels, log in to the Health Plus Health Guide to explore journeys like "Cart Hero" and "Smart Health Shopping."