21 Simple Changes You Can Make To Buy Healthy Food

Whether you’re on a weight loss journey or trying to maintain a lower weight, healthy eating will be absolutely key. But, cooking up healthy meals is difficult without the right ingredients, and making smart choices can be easier said than done.

Good news – we’re here to show you that it’s simpler than you might think to eat right, and eat well. Also, we’ll let you in on a secret: it doesn’t have to cost more! Here are some simple changes you can make to ensure things aren’t more difficult than they need to be.

Top tips for healthy grocery shopping

1. Plan in advance
2. Take a shopping list
3. Read labels
4. Know the supermarket layout
5. Try perimeter shopping¹
6. Buy frozen
7. Give cheaper brands a try
8. Look for deals
9. Don’t go off-plan
10. Load up on fruit & veg
11. Buy cheaper cuts
12. Only buy what you need
13. Compare prices
14. Don’t shop hungry
15. Cook from scratch
16. Choose whole over processed
17. Research healthy recipes
18. Eat leftovers for lunch²
19. Make your own sauces
20. Try new things
21. Be realistic

#1 – Plan in advance

You give yourself the best chance of sticking to a healthy eating plan if you’re prepared. So, what are you (and your family) eating this week? Plan this ahead of time (for example, a week in advance).

It’s also a good idea to check what you’ve already got in the cupboards, so you don’t buy anything again. This not only reduces the risk of food waste, but saves you money.

Also, try to plan meals around food that needs using up that is still knocking around. Those carrots have been around a while – should a stew be on the menu next week?

If you’re unsure where to start, ​​create a recipe board detailing the meals you would like to eat for the week, including breakfasts, lunches, dinners and snacks.³ This can be hugely helpful.

#2 – Take a shopping list

Always go armed with a shopping list, full of healthy items, to save you wandering the aisles grabbing whatever you can. Write it in order too (e.g., all the fruits and vegetables together) to save you from missing something or having to go back.

#3 – Read labels

Read labels closely! Get an idea of:

Sodium

• Too much can cause high blood pressure

Fat

• Fats can be calorie-dense, and while you shouldn’t eliminate fat from your diet, it’s important to keep an eye on how much you’re eating

Serving sizes

• Some packets will have nutritional information for two servings rather than one

Calories

• To lose weight, you need to burn more calories than you’re eating each day
• You don’t want to overconsume
• Ideally, keep the number of calories from fat that you eat each day under 35% of your total calories

Protein

• This is key for building muscle and tissue,⁴ and protein is also good for weight loss.

Apply all food label information to your personal health goals. Be wary of marketing gimmicks here too, like labels that say ‘protein-packed’ – what else is in there? Is this item the best choice?

#4 – Know the supermarket layout

Want to save time in the supermarket? Try to remember the layout, so you can just whizz round and grab what you need, rather than ending up in aisles you don’t need to go down.

#5 – Try perimeter shopping

While it’s not a universal rule, many supermarkets keep the healthier items (like fruits and vegetables) on the outside. Meanwhile, the processed foods (chocolate, crisps etc.) are often in the middle aisles.

So, you could keep most of your shopping to the perimeter. Out of sight, out of mind, right?

#6 – Buy frozen

Many people believe that frozen vegetables contain fewer nutrients than fresh produce. However, studies have found no significant differences in vitamin content between frozen and fresh vegetables.⁵ Plus, frozen vegetables last longer, and can be more convenient, working well in meals like stir-frys. They’re also often cheaper.

#7 – Give cheaper brands a try

Do you always have to buy premium? There’s often not much difference between that and value items. This can be a good tip if you’re watching your bank balance and looking for ways to eat healthy on a budget.

#8 – Look for deals

Who doesn’t love a deal? The reduced section can be a great place to look. Just remember you’ll likely have to eat it soon – or freeze it. Some supermarkets also reduce prices in the evening, so if you can, it might be a good idea to shop then.

However, be wary of some ‘buy-one-get-one-free’ deals, as they can encourage you to buy more than you actually need. It can be useful for items that keep for a long time though, like rice or pasta (go for wholegrain!).

#9 – Don’t go off-plan

Try not to go off-piste too much. Stick to your plan. You may end up spending more than you need to, or throwing food in the bin. The average family with children throws away almost £60 of good food every month – so be strict!

#10 – Load up on fruit & veg

If eating healthier is your goal, you can’t really go wrong with fruit and vegetables. They’re:

• A good source of vitamins and minerals
• An excellent source of fibre
• This improves gut health and reduces the risk of constipation
• This can also reduce your risk of bowel cancer⁶
• Filling (fibre helps to suppress hunger)
• Delicious
• Varied

#11 – Buy cheaper cuts

You don’t have to miss out on a tasty, healthy meal if you’re trying to save money. Go for cheaper cuts of meat as much as you can, such as braising steak. If you have time, slow cooking can help you get the best flavour.

#12 – Only buy what you need

It sounds obvious, but we’re all guilty of forgetting it. Over-buying wastes money and food, but also makes you more likely to go for those less healthy options. Be particularly aware as you approach the tills – there are often lots of deals and flashy signs trying to lure you in at the last minute. These items are also often less healthy.

#13 – Compare prices

Pre-packed fruits and vegetables might cost more than loose ones – it’s worth comparing. Check price per weight as well. Also, certain packets might contain more items than you actually need, which could lead to waste.

On the other hand, sometimes packaged produce is cheaper – so always have a look!

#14 – Don’t shop hungry

Avoid one big mistake – never shop hungry! You’ll be less able to control those impulse buys on an empty stomach, which often tend to be high-sugar, high-fat options. This is a great way to stop food cravings from having as much impact.

#15 – Cook from scratch

Want to eat more healthily? When you shop, avoid those ready-meals and pick up ingredients instead. Ideally, as a rule of thumb, follow an 80/20 split: eat healthy meals 80% of the time, and have more freedom with the other 20%.⁷

It’s all about balance. The 80% should be largely made up of vegetables, whole grains and varied lean proteins – while limiting saturated fat and sugars. Ensure the majority of your meals are centred on healthy choices that give you energy while keeping you fuller for longer. If you cook from scratch, you’ll have full control over what’s in your food and can limit certain ingredients, e.g., sugar and oil.

#16 – Choose whole over processed

Go for whole foods over heavily processed ones where possible. Truth be told, most of our food is ‘processed’ in some way, for example, to make it last longer. But, we want to limit ultra-processed foods that are loaded with preservatives and have little to do with nature.⁸

These include:

• Microwave popcorn
• Flavoured nuts
• Margarine
• Instant noodles
• Chocolate
• Fruit snacks⁹

Swap these out for healthier whole foods, e.g. fruit rather than fruit juice, as this contains fibre, which minimises fluctuating blood sugar levels,¹⁰ helping you stay satiated.

Examples of whole foods include grains, beans, legumes, nuts and seeds, and fruits and vegetables.¹¹ Keep it real, essentially.

#17 – Research healthy recipes

Get inspired to cook more! There’s a huge variety of ingredients, recipes and combinations out there. Healthy food doesn’t need to be dull. Go into your weekly shopping with a plan to cook new, exciting, healthy recipes. Look them up beforehand so that you’re prepared.

#18 – Eat leftovers for lunch

While meal prep is an excellent tip for those trying to maintain a healthy lifestyle, it can be even easier than that; you don’t really need to think about it. Take any leftovers for lunch – batch cooking can not only be easier but also more economical (as long as it doesn’t go to waste). Freeze anything you won’t eat this week and come back to it later.

#19 – Make your own sauces

As mentioned, it’s better to DIY than get it from a packet. Keeping your food interesting with sauces can be a great way to help you eat healthily without getting bored, but try to steer clear of the sugar-loaded options. Go homemade as much as possible.

#20 – Try new things

Variety is the spice of life, as they say! Don’t be afraid to try new things. Get creative and experiment in the kitchen.

#21 – Be realistic

Be realistic about the foods you will actually eat (and want to eat). You don’t have to completely overhaul your diet. A few healthy swaps can make a big difference. Some do’s and don’ts:

• Do take a shopping list so that you don’t become sidetracked/
• Don’t ban all unhealthy foods, or your favourite treats
• Do plan ahead
• Don’t be too hard on yourself

Changes add up over time

Building habits takes time. When it comes to healthy eating, it will soon become second nature, but you need to give yourself time. Start slow. Trying to completely change how you eat overnight may cause you to lose motivation. Instead, make some simple swaps and healthy decisions – and watch the progress. It all adds up!