In today's fast-paced world, prioritizing health can be challenging. Between work, family, and social commitments, it's easy to let healthy eating habits fall by the wayside. However, with a little planning and the right resources, it's possible to make nutritious choices, even amidst a busy lifestyle. Kroger, with its wide selection and commitment to healthy living, offers a variety of options to support your health goals.
Building a Healthier Grocery List at Kroger
One of the most effective ways to ensure you're eating healthy is to create a well-balanced grocery list. A healthier cart is a happy cart, and building a balanced grocery list based on the 5 food groups is a great place to start. These include fruits, vegetables, whole grains, lean proteins, and low-fat or nonfat dairy. Not only can this help you make healthier choices, but it can also help save you time at the store and lead to creative new dishes your family will love.
Fruits and Vegetables:
Try to incorporate as many colors as possible into your grocery list. The more colors, the more nutrients your meals will provide. When building your meal, aim to make half of your plate fruits and vegetables. Some serving size measurements to help reach that goal include a serving of fruit is equal to 1 cup of raw or cooked fruit, ½ cup dried fruit or 1 cup of 100% fruit juice. Also, a serving of vegetables includes 1 cup of raw or ½ cup cooked veggies, 2 cups of leafy greens or 1 cup of 100% vegetable juice. Kroger offers a wide variety of fresh and frozen fruits and vegetables, making it easy to meet this recommendation. Consider purchasing frozen pre-cut veggies for added convenience. Make the switch to lower sodium versions of canned vegetables, juices and soups. Enhance the flavor by adding your own salt-free seasonings.
Grains:
Aim to make half of your grains whole grains. Look for the word “whole” within the first ingredient listed to ensure there is more fiber, which is beneficial for gut health. A serving of grains is equal to 1 ounce of bread, 1 ounce of ready-to-eat cereal or ½ cup of cooked rice, pasta or cereal. Kroger offers a variety of whole-grain options, including bread, pasta, and rice. Look for 100% whole wheat, whole grain or sprouted grain versions of bread, cereal, tortillas and pastas. Try ancient grains like quinoa, amaranth, farro and millet to increase dietary fiber and protein. Choose cauliflower or zucchini pizza crust with veggies to increase fiber in a meal. Looking for a pasta swap? Spaghetti squash, zucchini noodles, or pasta with cauliflower or beans are great ways to get an extra dose of fiber and veggies. Love fried rice? Try using a mix of rice and riced cauliflower, carrots, broccoli or cabbage to add color and nutrients to your dish. Seeds of Change Organic Spanish Style Rice, ready in 90 seconds, is a flavorful and convenient option for a quick and healthy meal. Toufayan Whole Wheat Pita Loaves 6 Count act as a source of protein and fiber, these pitas can work great as a snack to dip in hummus or as a gyro for dinner.
Dairy and Alternatives:
Choose a low-fat or fat-free dairy option or dairy alternative. Look for 3 grams of fat or less per serving. A serving of dairy is equal to 1 cup of milk or yogurt, 1 cup of fortified non-dairy beverage, 1½ ounces of natural cheese or 2 ounces of processed cheese. Lactose-free or fortified soy versions are also recommended. Seek out low-fat or fat-free milk, cheese and yogurt. Be aware of added sugar in flavored yogurts and choose those that have 8 grams or less per serving. Milk alternatives aren’t always comparable equivalents, since they may lack protein or contain added sugar. Calcium-fortified soy milk provides similar protein to animal milk. Look for unsweetened varieties of milk alternatives.
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Kroger® Vanilla Light Nonfat Greek Yogurt is packed with 17 grams of protein per serving, this yogurt is great as part of breakfast, a mid-day snack or late night treat. Simple Truth Organic® Vanilla Soymilk: A dairy-free, protein rich alternative, vanilla soymilk tastes delicious and is similar nutritionally to cow’s milk. Use it in baked goods, coffee drinks or even have a glass for a post-workout drink. Califia Farms coconut almond milk is a tasty dairy-free alternative; while it contains locust bean gum, gellan gum, or sunflower lecithin, it's a good "better over perfect" option. Add fresh fruit to your favorite plain, nonfat yogurt.
Protein:
To best support your body, vary your proteins. An easy way to enjoy different types of proteins on different nights of the week is by doing theme nights, such as taco Tuesday, a Friday fish fry and so forth. A serving of protein includes about 3 ounces of cooked meat, ¼ cup of nuts or seeds, 1 egg, 1 tablespoon of peanut butter or ½ cup cooked beans. Search for low-fat ground meat options that are 90% lean. “Loin” or “round” cuts of meat are lower in saturated fat. Buy skinless poultry, or if purchased with the skin, remove it before cooking. Try plant-based protein options to add variety and fiber to your routine. If you’re a fan of toast in the morning, swap butter or jelly with peanut butter. This nutty spread contains protein, fiber and unsaturated fat, which will keep you satisfied for much longer.
Private Selection® Mussels with a White Wine Butter & Garlic Sauce contain a whopping 31 grams of protein per serving, these mussels are tasty and are perfectly complemented by a side of rice and vegetables. They also work well as an appetizer. Kroger Brand Hard Cooked Peeled Eggs are one of the most versatile proteins in the grocery store. Use these hard-boiled eggs for quick breakfast or snacking, an avocado egg salad or to add protein to your salad or rice bowl. Kroger Brand Beef Shaved Steak: Shredded lean beef is the perfect protein for your Philly cheesesteak. Simple Truth ground turkey is a great option for stir-fries, soups, and breakfast casseroles. Eggs from Vital Farms offer an upgrade in quality.
Oils, Condiments, Nuts, and Seeds:
Choose liquid vegetable oils for cooking and baking that contain nutrients like unsaturated fats and vitamin E. Use oils containing healthy fats like olives or avocados instead of butter. Try yogurt as a swap for vegetable oil to add creaminess and a slightly tangy taste. Use nonfat cooking spray in place of butter or oil. Sprinkle nutritional yeast on popcorn and vegetable dishes for a cheesy taste. Choose hummus or smashed avocado as a spread on sandwiches in place of mayonnaise. Nuts and seeds provide more crunch and nutrients than croutons.
Kroger's Commitment to Healthy Eating
At Kroger Health, the food philosophy states all foods fit within a healthy eating pattern. All food can be considered healthy with respect to portion size and individual nutrition goals and needs. Kroger provides resources and tools to help customers make informed choices.
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Tips for Nutritious Grocery Shopping
- Plan ahead: Taking the time to create a menu is a step that will save time and money overall.
- Realistic expectations: Start slowly by building a healthy pantry, stocking the freezer with healthy frozen veggies and gradually incorporating healthier foods into your lifestyle.
- Savvy shopping: Shop the store’s perimeter, where fresh produce, meats and dairy are located. Healthy options can be found in the center aisles of the grocery store too. For example, you’ll most often find healthy oils, whole grains, canned and dried legumes, and spices down the aisles.
- Follow the plan: Arming yourself with a delicious and healthy grocery list is a great way to combat impulse purchases and will make it more likely that your cart’s full of nutritious choices when you leave the store.
The Importance of a Healthy Relationship with Food
The word “healthy” plays such a large role in our vocabulary. Whether we’re talking about a healthy mindset, healthy food, healthy environment or even healthy choices, these phrases hold a lot of meaning. For many, the word healthy may seem confusing. Depending on where you’re from and what you’ve learned along the way, this term may be defined differently. A registered dietitian nutritionist can provide more nutrition education and clarity to help build healthy habits and lifestyle. Let’s start with the common question of, “Is this healthy?” If you’re not sure what to look for, start by using the nutrition facts label as a guide, identifying certain food groups from MyPlate, and determining portion sizes via MyPlate. MyPlate, launched by the United States Department of Agriculture (USDA), is used as a visual representation of how we can strive to eat for most meals and helps guide users to make healthier choices.
Now that you have some fresh ideas for what makes a meal healthy, don’t forget to enjoy what you eat! Experiment with food, customize food choices and reach out to a registered dietitian for individual support. Registered dietitians help create a customized plan and counseling strategies to ensure healthy relationships with food, which is crucial for continued success!
Indulging in HealthiER Treats
All healthy food lists should end with sweets, right? HealthiER dairy-free ice creams can be a part of your balanced diet.
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