How to minimize grocery store trips

Lisa Akly, RDN

Prisma Health Heart Hospital

With prices rising, more people are looking for ways to minimize the trips they make to the grocery store while still making sure they and their loved ones are able to eat well. Lisa Akly, RDN, shared simple yet healthy fridge, freezer and pantry items to have on hand in order to avoid multiple trips to the grocery store.

“Keeping some pantry staples on hand gives you lots of options for putting together nutritious meals while still staying close to home,” said Akly. “I’m a fan of having some regular favorites in the fridge, too.”

Fridge and freezer items

• Milk, yogurt and cheese or non-dairy alternatives that last longer
• Fresh fruits and vegetables
• Frozen fruits and vegetables without salty sauces – frozen vegetables are just as nutritious and last much longer than fresh!
• Frozen lean proteins like fish fillets and skinless chicken
• Whole eggs in the shell last approximately three weeks after purchase
• Frozen meals with less than 600 milligrams of sodium per serving

Pantry items

• Dry beans
• Nuts and seeds
• Canned beans and vegetables, preferably with no added salt
• Old-fashioned rolled oats or other types of high fiber, low sugar cereals
• Whole grain breads, rice, crackers and pasta
• Low-sodium broths and/or tomato products
• Canned lean proteins such as tuna, salmon, sardines or chicken

Food safety tips

• Food should not be left out of the fridge at room temperature for more than two hours.
• Leftovers will keep for up to four to five days in the refrigerator.
• Leftovers will keep for up to six months in the freezer. Freeze in realistic portions for you and your family for easy and safe reheating.
• If you are unsure of the safety of a food item you have, it is best to throw it away.

Limiting visits to the store and making nutritious choices can help you and your family stay healthy without breaking your budget.