Aisle by Aisle Shopping Guide

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Nutrition Month is just around the corner -- do you have the resources you need?

We're super excited to celebrate one of our favorite health holidays, and so we thought we'd give you a head start and some free materials. You know, to celebrate. Since having a well-stocked kitchen is key to a healthful lifestyle, we begin with a guide to balanced shopping.


  • Almost all fresh fruits and vegetables are naturally low in fat and sodium. Plus, they are high in nutrients and fiber.
  • Load up your cart with fresh produce!

Meat and Seafood:

  • Fresh fish, chicken, or turkey breast and extra-lean beef are good choices, in moderation.
  • Buy seafood that isn’t breaded or fried.
  • Look for no-salt-added canned chicken, salmon, and tuna. Choose options that are also canned in water, not oil.

Deli Counter:

  • While most of the choices in this section of the store are very high in fat and sodium, reading the label can help you find some okay options.
  • Fresh, lean roast beef and low-fat Swiss cheese are a few good choices.

Canned Foods:

  • Look for no-added-salt or low-sodium versions of soups and canned foods.
  • Reduce the total sodium in canned foods by adding low-sodium ingredients like water, low-sodium broth, frozen veggies, rice, or pasta to the mix.
  • Look for Wylers® sodium-free, low sodium, and very low sodium granules. They dissolve faster than most other bouillon cubes and taste exactly the same.

Cereals, Pasta, and Rice: 

  • Your best bets are plain versions of rice, pasta, oatmeal, barley, bulgur, grits, and cream of wheat. These are usually low in fat with no added sugar.
  • Beware of packaged mixes and instant versions of cereal, which often have added sugar, salt, and/or fat.
  • Packaged cereals can be high in sugar and/or sodium. Puffed whole-grain cereals and shredded wheat are usually good options.

This guide is an excerpt from one of the more popular handouts in our Nutrition Education Store. You can buy the full color handout here. For the whole enchilada, check our our new catalog in our store. Or browse the featured products below...

Download this handout: NutritionMonthShoppingGuide

147 Aisle by Aisle Shopping Guide
Lighten Up Your Shopping Cart Poster
2 40 Aisle by Aisle Shopping Guide
Shop Smart for the Heart Presentation
2 168 Aisle by Aisle Shopping Guide
Healthful Shopping on a Budget Lesson Set
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