Shop Smart and Eat Healthy at Home


As many restaurants are closing due to the current situation in the US, it is an unavoidable fact that most American families will be eating at home for the time being. Statistics show that one-third of American's eat fast food daily, and many eat at restaurants or bring home take out most evenings. In many parts of the USA, grocery stores are the only source of food, meaning that grocery shopping and meal preparation will be inevitable. While this may be a change for some, we are here to provide useful tips to help you during this time. 

Tips for Successful Grocery Shopping

  1. Create a list and aim to stick to it

  2. Avoid grocery shopping while you are hungry

  3. Focus on fresh produce, whole grains, and quality protein

  4. Aim to avoid buying sweets and processed foods

  5. Focus on the essentials, and limit distraction while shopping

  6. Buy enough food for two weeks at a time if possible

  7. Make sure that you have enough kitchen staples 

  8. Only buy things that you will enjoy eating

  9. Use the grocery stores discount card if they have one

  10. Don't forget to buy snacks, coffee, gum, and anything else that you used to purchase while being on-the-go and out of the house.

A Sample Grocery List

  1. Fresh produce, such as broccoli, tomatoes, spinach, avocados, sweet potatoes, cauliflower, onion, zucchini, romaine lettuce, bananas, apples, berries, pears, grapes, and cantaloupe 

  2. Whole grains, such as brown rice and wild rice, quinoa, whole wheat bread, oats, orzo, whole wheat pasta, and whole-grain cereal

  3. Fresh protein, such as chicken breast, ground beef, ground turkey, wild-caught salmon, eggs, fresh dairy, and canned protein such as pole-line caught tuna fish and canned shredded chicken 

  4. Healthy sweets and snacks, such as dried fruit, protein bars, popcorn, almonds, low sugar yogurt, and jerky

  5. Kitchen stapes, such as olive oil, vinegar, whole wheat flour, maple syrup or honey, herbs, spices, salt, pepper, coffee, tea, and stevia

Below is one example of a healthy and easy meal to fix at home:

Garlic Chicken with Broccoli and Rice 

Ingredients: 

2 tablespoon olive oil

2 pounds of thawed chicken breast

Salt, black pepper and garlic powder

1 head of broccoli cut into florets 

1 lemon

3 cups wild rice

How to Do It:

Heat oven to 450

Season chicken with salt, pepper, and garlic, cover bottom of the pan with olive oil, place chicken in pan, cover, and place into the oven to cook for 20 minutes

While chicken is cooking, cook wild rice on the stove according to box directions 

After chicken has cooked for 20 minutes, remove from oven and add chopped broccoli into the pan, squeeze lemon over chicken and broccoli, place back in the oven, uncovered for another 15 minutes

Fluff rice when fully cooked and add salt, pepper and spices to taste, check with a meat thermometer to ensure that chicken is fully cooked

Remove chicken and broccoli from oven once fully cooked, serve on top of wild rice and season more if needed 

3 healthy snack ideas:


1. Apple and peanut butter


2. Almonds and popcorn


3. A yogurt parfait with whole-grain cereal and fruit