Navigating the Grocery Store

By: Jennifer Ripepi, MD

Navigating the grocery store can be a real chore, especially with children in tow. As a parent who has been in your shoes, I’d like to share some tips that may help you get through the shopping process with more healthful foods and less junk in your cart.

First and foremost, I found that preparation is key to a successful venture. Review the store ads either in print or on-line. If you do your shopping the first 2 or 3 days of when the weekly specials are advertised, you are more likely to find the items that are on sale. Different stores have different days of when prices are in effect so double check what your favorite store offers. This step helps you to work within a budget and you can even begin to plan meals for the week. Cutting coupons and comparing those to the store ads may also help you to save money on the items you need. You can also check out some money saving apps for your phone. A couple that are popular are Ibotta, Checkout 51 and Saving Star.

Make a list! How many times do we finish shopping and forget some important item? Keeping a running list in your kitchen may help. As you empty one of your stock items, then you can add it to the list. Too many times, our list at home (ominously referred to as "The List") begins as soon as I get back from the store. Just another part of being in a family!

Do not go to the store while you are hungry! You WILL buy items that you don’t need just because you are eating with your eyes. Take a bottle of water with you during your shopping trip and sip that as you stroll the aisles.

Understand your store's layout. Most large grocery stores have produce first and around the outside walls are the bakery, deli, meats and seafood, dairy and perhaps the frozen foods. This is where we should spend most of our time. Selecting healthy produce with attention to season, color and freshness will help us to prepare beautiful and vitamin and mineral packed meals. Lean proteins give us the building blocks for growth and repair. Dairy and dairy-equivalents like soy products give us calcium, protein and some Vitamin D for strong bones and muscles (among other things). Frozen foods may be a reasonable alternative if fresh produce is out of season or longer storage is needed. Sometimes these foods are convenient as well, but be aware that the more processed they are, the less control you have over what you are serving to your family. Try to stick to single ingredient foods without added flavorings.

The inside of the store has some aisles a health-conscious family should avoid. Snack foods like chips, pretzels, crackers, candy and cookies and the soft drink sections are huge parts of many stores. These foods rob our health and we really do not need those in our pantries. Feel like you "have to have it"? Get the smallest size available. Or better yet, do without and look at your total at the end of your trip.

The shelves are set up for eye level shopping. Your child sitting buckled into the seat of the cart will see sweetened cereals and the items at the checkout that are there for impulse buying. Plan for letting them know that Choosy would pick something else. Perhaps even talk about being Choosy at the store beforehand. It may save you some tantrums later.

What are your grocery shopping tips? Do you engage your children in the experience and let them help out when picking out produce? Do you discuss what the foods are that they are seeing?


About the Author: I have been a pediatrician for over 25 years. My husband and I have been privileged to raise 4 bright and healthy children. I have tried to gather wisdom from the families I have been blessed to meet during my journey. I believe in practical and flexible parenting to help raise healthy adults. I love to garden, hike, travel and cook and I am looking forward to hearing from Choosy followers.

A Rainbow of Real Foods: The Choosy Rainbow Salad

By: Jennifer Ripepi, MD

There is a popular candy with the slogan "Taste the rainbow."  Let's try to get kids excited about the rainbow of REAL foods. Just for a moment, think about how food looks and presents itself. Many popular snack foods are really bland or neutral colored. Potato chips, crackers, pretzels are not really eye-catching or colorful. Now think about strolling through the produce section at the market. Wow! Color everywhere. There is a healthy, nourishing rainbow in the produce section of your grocery store. Let’s “taste the real rainbow.” And while you are tasting the real rainbow, take a listen to Choosy's song of the month, Yum Yum Yummy!

Remember ROY G BIV? That guy who helped you recall the colors in the light spectrum. Let's think of his name when we try to prepare the Choosy Rainbow Salad.

Red- little tomatoes or cherries or strawberries
Orange- orange peppers, carrot sticks, or an orange (little ones are popular now)
Yellow- yellow peppers, apples, tomatoes, or corn
Green- lettuce, broccoli, snap peas, green beans or any other greens are great
Blue- how about blueberries?
Indigo and Purple- grapes, blackberries, purple cabbage

Make it a game in the store and if there is something you haven't tried before, show your family what Choosy would do: Try it!

Now put it all together. Remember that just a little is all you need for each salad or make a bigger one for the family to share--that could save you time. Look at the picture to get an idea for assembling this or create your own way. You can cut the pieces up and everyone makes their own. Food art is fun, creative, and can include the whole family. Use a small amount of whatever dressing you like or try it dressing-free. It's your choice.

Encourage children to create their yummy, colorful snacks using the cut up veggie rainbow pieces you provide. Children are more likely to eat food they prepare. Not interested a rainbow salad? How about just adding a little of the rainbow to each meal? Fruit for breakfast. Fruit and veggie for lunch, and fruit and veggie or salad and veggie for dinner. That gets you to 5 in a day!

And remember, when you use some fruit or veggies to have colorful snacks, instead of bland junk food snacks, you are well on your way to giving yourself and your kids the vitamins, minerals, antioxidants and fiber they were meant to have as fuel. Real kids, real food!

Here's to Rainbow Power! What strategies do you use to have your children eat a variety of healthy colors?

About the Author: I have been a pediatrician for over 25 years. My husband and I have been privileged to raise 4 bright and healthy children. I have tried to gather wisdom from the families I have been blessed to meet during my journey. I believe in practical and flexible parenting to help raise healthy adults. I love to garden, hike, travel and cook and I am looking forward to hearing from Choosy followers.