Navigating the supermarket can be overwhelming, with the amount of options, marketing and claims made on products it’s easy to get stuck walking down the isles for what can feel like hours!

But by focusing on the perimeter, where the freshest and most nutrient-dense foods are typically found, you can do (almost) your whole shop in half the time, make healthier choices, avoid unnecessary ultra-processed foods, and maintain a balanced diet.

Here are some tips to help you shop the perimeter effectively:

1. Start with a Plan

• Make a list: Write down what you need based on your meal plan for the week. This helps you stay focused and avoid impulse buys.

2. Produce Section

• Load up on fruits and vegetables: Fresh produce is often located at the entrance. Choose a variety of colors to ensure you’re getting a range of nutrients.
• Seasonal: Opt for seasonal produce for the freshest options

3. Dairy and Alternatives

• Read the labels: Choose low-fat, lower-sugar dairy products or plant-based alternatives like almond milk or soy yogurt

4. Meat, Fish, and Poultry

• Lean proteins: Opt for lean cuts of meat, skinless poultry, and fresh or frozen fish.
• Variety: Incorporate a variety of protein sources, including plant-based options like tofu or legumes if available in this section.

5. Bakery

• Whole grain choices: choose whole grain or whole wheat options over white bread for more fiber and nutrients.
• Moderation: maintain moderation with baked goods

6. Frozen Foods

• Frozen fruits and vegetables: These can be a convenient and nutritious alternative to fresh produce. Look for options without added sauces or sugars.
• Lean proteins: Frozen fish and poultry can be just as nutritious as fresh options and are often more budget-friendly.

7. Choosing you beverages

• Water and healthy beverages: While shopping, stay hydrated. When selecting beverages, choose water, herbal teas, or beverages with no added sugars.

8. Smart Shopping Habits

• Don’t shop hungry: You’re more likely to make unhealthy choices if you shop on an empty stomach.

10. Sustainable Choices

• Eco-friendly: Bring reusable shopping bags and consider products with minimal packaging to reduce waste.

While the perimeter of the supermarket typically offers the freshest and most nutrient-dense foods, there are essential items found in the middle aisles that make entering the isles necessary, such as; pantry staples (eg. canned goods and herbs & spices), household supplies, speciality/ allergen-free foods, and international items. We acknowledge that it is not achievable, nor do we recommend strictly shopping in the perimeter of the supermarket, but by strategically navigating the middle aisles, you can complement your perimeter shopping and maintain a balanced and well-stocked home.

It’s important to consult with your healthcare provider or a registered dietitian for personalized advice tailored to your specific needs and health status.