Groceries

Grocery Shopping

Shopping for groceries doesn’t have to be painful, even on a budget. Super markets are often a cheaper, fresher option for produce and other necessities. To get the most out of your grocery shopping (and your budget), start with the three Ps:

Plan, Purchase, & Prepare

PLAN 

• Plan meals and snacks for the week according to an established budget. 
• If you need to, find some quick and easy recipes online.
• Make a grocery list (see below for easy upgrades). 
• Be sure to check your local stores circulars or ads to find the best deals and save some money.

PURCHASE

• Buy groceries when you have time: You shouldn't be hungry or feel too rushed. 
• Shop along the outer edges of the store. In other words, try to avoid the aisles! By shopping along the outer edges, you’ll be more inclined to buy whole foods and less likely to be tempted by packaged, pre-made and processed foods. 
• Find and compare the prices listed on the shelf. Sometimes name brand and store brand items cost the same, but often, one is much cheaper than the other.
• Choose fresh fruits and veggies that are in season. They will be fresher and tastier.
• Choose canned vegetables with less salt and canned fruit in juice.
• Look for color! The more colorful your cart, the healthier you’ll be (and, no, colored cardboard doesn’t count!)

PREPARE

• Some meals can be prepared in advance; pre‐cook on days when you have more time to have meals ready throughout the week.
• Double or triple up on recipes and freeze meal-size, individual containers of stews or soups for later meals.
• Try a few meatless meals by replacing meat with beans. Be sure to rinse the beans first to get rid of some of the salt.
• Make sure that the before you freeze or refrigerate food, you allow it to come to room temperature. Storing food that is too hot can cause bacteria to grow and contaminate your food.
• Double check that you are storing food in freezer or microwave safe containers. This way, storing leftovers and reheating meals will be easy and safe.

Easy Upgrades to your Grocery List

Eating healthily doesn't mean you have to stop eating the foods you like! Use this grocery-switch list to help you make easy swaps in your grocery cart.  Each week, try to add one new, healthier item to your shopping bag and soon you'll be eating and feeling better.   

1. Bakery and Bread

- Whole-wheat bread, pita pockets, and English muffins

- Whole-grain flour tortillas

Tip: Make sure the wheat bread you're buying is really whole wheat!  Look for the words ‘whole wheat’ or ‘whole wheat flour’ on the label, preferably as the first ingredient. Whole wheat flour contains the bran and germ of the grain and is much healthier for you than white, bleached flour products Here's a great recipe for poached eggs and whole wheat toast.

2. Meat and Seafood

- Skinless chicken or turkey breasts

- Ground turkey or chicken

- Salmon, halibut, trout, mackerel, canned light tuna

Tip: Replace ground beef in recipes with ground chicken or ground turkey to reduce your fat intake.  Remember that protein portion sizes should be about the size of a deck of cards. Here's a tasty recipe for an easy turkey chili.

3. Pasta and Rice

- Brown rice

- Whole-wheat pasta

Tip: Just like bread, brown and whole grain are better than white! These replacements are high in fiber and will keep you feeling full longer. Try this recipe for a sausage, mushroom, and spinach lasagna.

4. Oils, Sauces, Salad Dressings, and Condiments

- Tomato sauce, mustard, barbecue sauce, salsa, and vinegars

- Extra virgin olive oil or canola oil, nonfat cooking spray

Tip: Replace fatty, calorie dense creamy condiments, like mayonnaise or ranch dressing, with low-fat options full of flavor, like salsa and hot sauce.  Try making your own sauces at home out of oil and vinegar or your own spicy salsas out of fresh veggies. Here'a a great homemade salsa recipe.

5. Cereals and Breakfast Foods

- Whole-grain or multi-grain cereals

- Steel-cut, old fashioned, or instant oatmeal

Tip: Buy cereals that are high in fiber and steer clear of the sugary, sweetened cereals. Plain oatmeal, either instant, old fashioned, or steel cut, is an inexpensive health food that can be delicious with berries, nuts, and dried fruit. Here's an easy overnight oatmeal recipe- give it a shot!

6. Soups and Canned Goods

- Diced or whole peeled tomatoes

- Tuna or salmon packed in water

- Low-fat soups and broths

- Black, kidney, soy, or garbanzo beans; lentils, split peas

Tip: Canned vegetables and soups can contain tons of salt, so check for lower-sodium options at the store.  Rinsing canned beans can help remove up to 50% of their sodium content. Try something new! Here are 10 Easy Ways to Used Canned Tuna.

7. Frozen Foods

- Frozen vegetables, frozen fruit

Tip: Buy frozen vegetables like peas or spinach to throw into soups, casseroles, and stews. They are a good replacement for fresh vegetables and contain the same amount of nutrients. Frozen vegetables are preferred over canned vegetables because they have less salt, more vitamins, and often more value for your money. Here's a recipe for yummy fruit smoothies using frozen fruit!

8. Dairy, Cheese, and Eggs

- Skim or low-fat milk or soymilk, almond milk, or Lactaid

- Fat-free or low-fat yogurt or cottage cheese

- Low-fat cheese or string-cheese snacks

- Eggs

- Butter or a butter spread that doesn't contain hydrogenated oils

Tip: Buy large containers of plain yogurt and add your own flavor with a tablespoon of jam, nuts, or other fruit toppings. Eggs are a good source of protein and inexpensive. Try adding them to a stir-fry or rice dishes to make your own healthier Chinese food. Here's a great Chinese stir-fry recipe to try!

9. Produce

- Bananas, apples, oranges, mangoes, strawberries, blueberries

- Sweet potatoes, baby spinach, broccoli, carrot sticks, onions, garlic

Tip: Look to eat a wide variety of colors of produce.  Buy fruits and vegetables that are in season and locally grown when possible.  Farmers’ Markets are good options for fresh produce, but frozen fruits and veggies are also great. Stir fry dishes are a great easy way to use fresh veggies - like these 22 stir fry recipes here!

10. Drinks

- Unsweetened green and flavored teas

- Calcium-fortified orange juice

- Sparkling water

Tip: Make sure any juice you buy is 100% fruit juice.  Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water. Adding fresh or frozen fruit pieces to juice and water also help add a little fresh sweetness without the extra sugar. Try adding some fresh or frozen fruit to this homemade iced tea recipe. You can replace the sugar with Splenda or Equal.

Ready to shop? 

These are just a few supermarkets in the South Philly area.  Click on the name of the store to jump to their website to find other locations closer to you.

Acme

10th and Reed

Philadelphia, PA 19147

Pathmark (2 locations nearby)

330 West Oregon Avenue

Philadelphia, PA 19146  

3021 Grays Ferry Avenue
Philadelphia, PA 19148

ShopRite (2 locations nearby)

2301 West Oregon Avenue

Philadelphia, PA 19145

29 Snyder Avenue

Philadelphia, PA 19148

Super Fresh

1851 South Columbus Boulevard

Philadelphia, PA 19148

Save-A-Lot

2201 West Oregon Avenue

Philadelphia, PA 19145