SHOPPING TIPS

  • Shop the perimeter first.
    • Tip: Check the weekly sales for more affordable produce and meat.
  • Use coupons when possible. 
  • Produce: Buy frozen and canned produce if needed. Frozen and canned foods will still provide you with the same nutrients as fresh produce. Just watch for added salt and sugar.
    • Tip: When shopping for canned fruit, look for fruit canned in its own juice rather than in syrup.
    • Tip: Drain and rinse and vegetables and beans to reduce the sodium.
  • Grains: Stock up on whole grains when on sale and buy in bulk if possible.
  • Protein: Look for meat that is on sale. Canned or dried beans and legumes are also an affordable source of protein.
    • Tip: Stock up on meat when it is on sale and freeze it for later.
  • Stick to generic brands when you can vs name brands.

MEAL PLANNING TIPS

  • Check to see what is on sale before shopping and plan your meals around those foods.
  • Have a list and stick to it. Make a list of what you need for the meals you have planned for the week.
    • Tip: Take inventory of what you have and what you need for your pantry, freezer, fridge, and cupboards. This will allow you to only buy the ingredients you need.
  • Make use of leftovers/ prepare meals ahead of time.
    • Tip: Cook larger portions of food to use throughout the week in different ways. For example, cook a large batch of brown rice and use it different ways throughout the week to keep it interesting (use it for stir fry’s, soups, in a salad, or as a side dish).

FEATURED RECIPE
southwest black bean quinoa bowls

get recipe

Questions? Email the Weis Dietitians at [email protected]
Meet the Weis Dietitians here: https://www.weismarkets.com/ask-a-dietitian

Resources: MyPlate
FNS

Page Last Updated 02/11/22
The Weis Markets’ Healthy Living website does not provide medical advice, diagnosis or treatment. The information provided on this website is intended for general consumer understanding and education only. It is not intended to be a substitute for professional medical advice. The content is not intended to be used for medical diagnosis or treatment. Additionally, as health and nutrition research continuously evolves, we do not guarantee the accuracy, completeness, or timeliness of any information presented on this website.