What are the healthiest things at the grocery store?

October 9, 2025 •

4 min read

Studies show that a higher intake of fruits and vegetables is associated with a reduced risk of death from cardiovascular disease. Knowing what are the healthiest things at the grocery store? can transform your diet, making nutritious eating simple and delicious.

Quick Summary

This article highlights top nutrient-dense foods to add to your shopping list, including fresh and frozen produce, lean proteins, whole grains, and healthy fats. It provides practical advice for navigating the grocery store and making wholesome food choices that support your health.

Key Points

Prioritize the perimeter: Focus on the fresh produce, lean protein, and dairy sections along the store's outer walls first.
Embrace frozen and canned options: These can be more affordable and retain a high nutrient content, especially if you choose low-sodium or unsweetened varieties.
Opt for whole grains: Swap refined grains for nutrient-rich whole options like brown rice, oats, and quinoa to increase fiber intake.
Read nutritional labels: For packaged foods, compare labels to select options lower in sodium, added sugar, and saturated fat.
Include healthy fats: Nuts, seeds, and oils like extra-virgin olive oil are crucial for heart health and brain function.
Shop with a plan: Create a weekly meal plan and a shopping list to prevent impulse buys and ensure you purchase all necessary ingredients.

The Power of the Perimeter: Your Foundation for Health

For most grocery stores, the perimeter holds the freshest, least-processed foods. By starting your shopping trip here, you can fill your cart with the most nutrient-dense options before venturing into the aisles. This strategy helps prioritize whole foods over highly processed alternatives.

Produce: Eat the Rainbow

The produce section is a treasure trove of vitamins, minerals, and antioxidants. A diverse range of colorful fruits and vegetables is key to a healthy diet.

Leafy Greens: Spinach, kale, and Swiss chard are rich in vitamins K, A, and C, as well as essential minerals like iron and calcium. They can be used in salads, smoothies, or sautéed as a side dish.
Berries: Blueberries, strawberries, and raspberries are packed with antioxidants and fiber. They're excellent for heart health and can be enjoyed fresh or frozen.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are high in fiber and a variety of vitamins. They can be roasted, steamed, or added to stir-fries.
Starchy Vegetables: Sweet potatoes and pumpkins are great sources of dietary fiber and vitamins A and C.
Avocado: This fruit is loaded with heart-healthy monounsaturated fats, fiber, and potassium.

Lean Proteins, Eggs, and Dairy

Protein is essential for muscle repair and satiety. The perimeter also hosts excellent protein sources.

Fish: Fatty fish like salmon and trout are rich in omega-3 fatty acids, which benefit heart and brain health. Canned salmon and tuna packed in water are also affordable, convenient options.
Chicken and Poultry: Skinless chicken breasts and lean ground turkey are lean protein options for a variety of meals.
Eggs: An affordable, complete protein source, eggs contain a wide range of nutrients, including vitamin D, vitamin E, and B vitamins.
Plain Greek Yogurt: A fantastic source of protein and probiotics, beneficial for gut health. Look for unsweetened versions to control sugar intake.

Savvy Shopping in the Center Aisles

While the perimeter is ideal, the inner aisles hold valuable, shelf-stable, and frozen items that can form the basis of many healthy meals.

Whole Grains and Legumes

Fiber-rich whole grains and legumes are cost-effective pantry staples.

Oats: Steel-cut or rolled oats are a whole-grain powerhouse for breakfast. They contain beta-glucans, which can help lower cholesterol.
Quinoa and Brown Rice: These are excellent, gluten-free whole-grain options. Quinoa is also a complete protein source, making it a favorite for vegetarians and vegans.
Dried and Canned Beans/Lentils: Black beans, chickpeas, and lentils are affordable, versatile sources of fiber and plant-based protein. Opt for canned versions labeled “low sodium” or “no salt added”.

Healthy Fats, Nuts, and Seeds

These items are essential for heart health and can add texture and flavor.

Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds are rich in fiber, healthy fats, and plant protein.
Healthy Oils: Extra-virgin olive oil and avocado oil are excellent choices for dressings and cooking.
Nut Butters: Choose natural nut butters with minimal added ingredients, ideally just nuts and salt.

Fresh vs. Frozen vs. Canned: Making the Best Choice

Different forms of food offer different benefits regarding cost, convenience, and nutrition. Choosing the best option depends on your needs.


Feature	Fresh Produce	Frozen Produce	Canned Produce
Convenience	Requires washing and chopping	Pre-cut, ready to use; longer shelf life	Ready to eat; very long shelf life
Cost	Varies by season; can be more expensive	Often cheaper, especially for out-of-season items	Very budget-friendly; lowest cost per serving
Nutrition	Peak nutrient content when in season	Nutrients are locked in at peak ripeness	Can lose some nutrients; watch for added salt/sugar
Best For	Salads, raw snacks, garnishes	Smoothies, soups, stir-fries, sides	Soups, stews, quick meal prep

Practical Tips for Healthy Shopping

Go with a List: Plan meals in advance to create a targeted list, which helps avoid impulse buys and reduces food waste.
Read Nutrition Labels: For packaged foods, compare labels and choose items lower in added sugars, sodium, and saturated fat. The percent daily value (%DV) is a useful guide.
Don't Shop Hungry: Eating a healthy snack before you go to the store can prevent poor food choices driven by hunger.
Make it a Habit: A structured grocery list helps build consistency with your eating habits and keeps you focused on your health goals.

Conclusion: Your Cart is Your Choice

Understanding what are the healthiest things at the grocery store? empowers you to make informed decisions for your and your family's health. By prioritizing whole, minimally processed foods from the store's perimeter and wisely choosing pantry staples from the aisles, you can build a solid foundation for a nutritious diet. Remember to plan, read labels, and focus on incorporating a wide variety of colorful fruits, vegetables, lean proteins, and whole grains. Healthy eating is a choice you make at the grocery store, and with these strategies, you are well-equipped to make the best one. For more information on creating a meal plan, consider resources from reputable health organizations.

Frequently Asked Questions

Yes, frozen fruits and vegetables are often frozen at the peak of ripeness, locking in nutrients. They are a convenient and cost-effective alternative to fresh produce.

Focus on budget-friendly staples like canned beans, lentils, eggs, and frozen vegetables. Buying in-season fresh produce and whole grains in bulk can also reduce costs.

Compare labels and choose products with lower percentages of saturated fat, sodium, and added sugars. Look for higher percentages of dietary fiber and essential vitamins.

Some of the most nutrient-dense foods include dark leafy greens like spinach, fatty fish such as salmon, berries, almonds, and legumes like lentils and beans.

Opt for whole-grain carbs that are rich in fiber, such as oats, quinoa, and brown rice. Starchy vegetables like sweet potatoes and non-starchy options like broccoli are also excellent healthy carb sources.

The healthiest foods are typically found around the perimeter of the store, in the produce, meat, fish, and dairy sections. The center aisles hold packaged goods that require careful label reading.

Stock your pantry with herbs and spices instead of high-sodium sauces. Use healthy oils like extra-virgin olive oil and add natural flavor-enhancers like fresh garlic and onions.