Shop smart, live energized!

Healthy eating starts long before you sit down at the table. Even with the best intentions, we often make shopping mistakes that sabotage our efforts to eat better.

In this article, we’ll walk you through the most common grocery shopping mistakes that may affect your health without you even realizing it — and more importantly, how to avoid them. Shop smart and feel more energized every day!

Reading time: 3 minutes

Mistake #1 – Blindly trusting labels like “light,” “natural,” or “sugar-free”

Many products use labels that sound healthy but often aren’t. For example, a “light” product may have less fat but more sugar or additives. In many countries, the term “natural” isn’t regulated, meaning even ultra-processed foods can carry the label.

Avoid it: Always read the ingredient list. If you see too many hard-to-pronounce names or things you wouldn’t use at home, it’s likely not as healthy as it claims to be.

Mistake #2 – Not planning your grocery trip

Shopping without a list increases the chances of buying unnecessary or unhealthy items. Plus, cravings can take over if you go to the store hungry or without a clear plan.

Avoid it: Plan your weekly meals and make a grocery list based on that. You’ll reduce impulse buys, stay organized, and shop smart.

Mistake #3 – Avoiding frozen foods, thinking they’re unhealthy

Not all frozen foods are ultra-processed. Frozen fruits, vegetables, and fish can retain their nutrients just as well — or even better — than fresh ones, since they’re frozen shortly after harvesting or catching.

Avoid it: Choose frozen foods with no added sauces, sugars, or preservatives.

Mistake #4 – Ignoring the sugar content in “healthy” products

Many yogurts, granola bars, or cereals contain high amounts of added sugar, even if they’re labeled as “organic” or “natural.”

Avoid it: Look for versions with no added sugar and check the nutrition label. Ideally, the product should have less than 5g of sugar per serving.

Mistake #5 – Skipping healthy fats

In the quest to eat “lighter,” many people cut out all fats, not realizing that good fats are essential for hormone balance, brain function, and cell health.

Avoid it: Include avocado, nuts, seeds, extra virgin olive oil, and fatty fish in your shopping list.

If you want to improve your grocery habits, start with small changes. Having a clear plan and choosing each item consciously can truly transform how you nourish your body.

Need personalized support? Book a session with Sarah Jarrett, MS, RDN, LD at saludrdn.co. She’ll help you create a plan that aligns with your health goals!