Nutritious eating doesn’t mean skipping the center aisles. From canned foods to pasta and frozen veggies, every aisle has options that fit your wellness goals. Learn how to shop smarter and make every cart count this year.
Canned Goods – Convenient and Nutritious
Myth: “Canned foods aren’t as healthy as fresh.”
Truth: Canned items can be just as nutritious, and sometimes even more so, because they’re packed at peak freshness.
Smart Tips:
- Choose low-sodium or no-salt-added versions.
- Rinse canned beans and veggies to reduce sodium.
- Look for fruit canned in water or 100% juice, not syrup.
Dietitian Tip:
Canned tuna, beans, tomatoes, and pumpkin are pantry heroes that make healthy meals quick and easy.
Pasta – Carbs Can Be Part of the Plan
Myth: “You have to avoid pasta to eat healthy.”
Truth: Pasta can absolutely fit into a balanced diet — it’s all about portion, pairing, and product choice.
Smart Tips:
- Choose whole grain or legume-based pastas for extra fiber and protein.
- Pair with lean protein and plenty of vegetables for balance.
- Portion in moderation.
Dietitian Tip:
Combine traditional pasta with zucchini noodles or spaghetti squash for extra volume and nutrients.
Frozen Foods – Freshness on Ice
Myth: “Frozen foods aren’t as healthy as fresh.”
Truth: Frozen fruits and veggies are frozen at their peak, locking in nutrients and flavor.
Smart Tips:
- Check labels for no added sauces, sugars, or sodium.
- Use frozen produce for smoothies, soups, and stir-fries.
- Frozen seafood and grains make weeknight meals quick and balanced.
Snacks – Crunch with a Purpose
Myth: “Snacks ruin your diet.”
Truth: Smart snacks can help maintain energy, focus, and satisfaction between meals.
Smart Tips:
- Pair protein + fiber (like nuts with fruit or cheese with whole-grain crackers).
- Choose single-serve options to stay mindful.
- Keep a mix of salty and sweet nutritious go-tos.
Condiments & Sauces – Small Swaps, Big Flavor
Myth: “Condiments are off-limits if you’re eating healthy.”
Truth: Flavor boosts help you stick with your goals — it’s about balance and mindful portions.
Smart Tips:
- Use Greek yogurt in place of mayo or sour cream.
- Choose vinaigrette or mustard-based dressings over creamy ones.
- Watch for hidden sugars and sodium in sauces.
Dietitian Tip:
A little flavor goes a long way. Try herbs, citrus, or spice blends to cut back on salt without sacrificing taste.
Bread & Grains – Good Carbs Do Exist
Myth: “All carbs are bad.”
Truth: Whole grains provide fiber, vitamins, and lasting energy.
Smart Tips:
- Look for “100% whole grain” or “whole wheat” on the label.
- Check for at least 3g of fiber per serving.
- Mix up your grains: oats, quinoa, barley, brown rice.
Beverages – Sip Smart
Myth: “All drinks with flavor are unhealthy.”
Truth: Beverages can be both tasty and nourishing. With the right choices, drinks can boost hydration, provide nutrients, and add flavor without extra sugar.
Smart Tips:
- Choose water, sparkling water, or unsweetened tea most often.
- Make your own smoothies with whole fruit and yogurt for natural sweetness and protein.
- Check labels for no added sugar when buying juice.
Center-of-Plate Proteins – Lean and Flavorful
Myth: “Healthy eating means skipping meat.”
Truth: Lean proteins are essential for muscle and overall health — just choose wisely and balance your plate.
Smart Tips:
- Choose skinless poultry, lean beef, or fish.
- Try plant-based proteins like beans, lentils, or tofu.
- Grill, bake, or roast instead of frying.
