This is the final article in our three-part series on popular nutrition topics, celebrating March as nutrition month. Find part 1 and part 2 by clicking here.

Do you find yourself wandering around the grocery store trying to decide what to buy? It can be difficult to navigate the aisles and find nutritious foods, especially when tempting options are strategically placed around the grocery store. You can, however, learn to be a savvy grocery shopper with these helpful hints.

Plan Your Shopping Trip to Save Time and Money.

Plan out your meals for the week and make a shopping list based on what you are preparing. This will help you avoid buying things you do not need and reduce impulse buys. Save money by looking at store advertisements before you leave home. Sign up for your favorite grocery store apps to receive store coupons and special offers. You can also find great deals by registering for coupon websites like coupons.com, grocerysmart.com and coolsavings.com.

Don’t Shop Hungry!

Impulse buying at the checkout line can lead you to consuming an extra 14,300 calories per year—that’s equivalent to gaining four pounds! To fight this temptation, eat a snack before you leave home, such as a few almonds or a cheese stick, so you can skip that chocolate bar while waiting to ring up.

Read Food Labels.

The easiest way to read a food label: Scan the ingredient list and try to choose foods with no more than five ingredients, with no artificial ingredients or words you cannot pronounce. Always note the serving size and the calories per serving. Remember that all the values listed refer to a single serving, so if you eat two servings, double each number to get the accurate nutrient count. Another easy tip is to look for low numbers for fats and sodium, and higher numbers for protein and fiber.

In addition to the tips above, review this list of the top 10 “convenience” health foods. Keep these dietitian-approved staples on your grocery list to make healthy eating convenient for your busy lifestyle.

• Fresh fruit. Fruit is the world’s “original” fast food. Pick a variety for meals and snacks.
• Bagged salad greens. These pre-washed greens can easily be served up as a side dish or main entrée with chopped chicken or canned tuna.
• Fish fillets. Individually frozen fish fillets (salmon, cod, halibut, sole and tilapia) are lean proteins and take just a few minutes to broil.
• Whole grains. Frozen corn and 90-second brown rice are low in sodium, good sources of fiber and healthy sides to complement your meal.
• Yogurt. Select nonfat Greek yogurt for a high-protein snack or after-dinner treat with fresh fruit topping.
• Frozen vegetables. Pop these in the microwave for a quick side dish.
• Canned beans. Simply rinse to reduce sodium by 40 percent and add to salads, soups and stews.
• Canned tomatoes. Buy low-sodium tomatoes to add to pasta, soups, sauces and casseroles.
• Nuts. One small handful of nuts is a perfect snack to carry you to the next meal. 
• Oatmeal. A filling source of fiber and a heart-healthy breakfast that takes only a few minutes to cook in the microwave.

If you want to learn more about healthy grocery shopping, check out this printable aisle-by-aisle grocery guide and this helpful comparison chart for making better choices at the store.

Submitted by: Julie Marsh, RDN, LD, Clinical Nutrition Manager at Aultman Hospital with AVI Foodsystems, Inc.