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Tips for Healthy Shopping in the New Year

Tina Garon


Dec 30th, 2014




The holidays have passed and 2015 is here! Many have vowed to start eating healthier, but with so many choices, where does one start? Once you step foot into your local Jewel-Osco store, it is possible to become overwhelmed with the copious amount of options but here are some tips to guide you through the aisles.

Start with One or Two Specific Goals

The key is to start with one or two small, specific goals. Research has proved time and time again that making small changes to your eating habits will not only help with taking off the extra pounds, but will also help you maintain your weight loss. So pick a few of these ideas below to focus on for the next two weeks. Once you have mastered those goals, add another each week and these healthy habits will become second nature!

Select Lean Sources of Protein

Studies have supported that higher protein eating plans help with both short term and long term weight management. Pick up enough lean protein for at least two meals a day

  • Choose egg whites, lean meats (including chicken breast, turkey, pork, and lean beef), fish, beans, lentils, and tofu.
  • In the meat department, look for the following words: extra lean, loin, round, choice, and select to avoid extra saturated fat when making your purchase. Try this recipe to incorporate lean protein as a snack option; check out a tasty recipe for turkey lettuce wraps here!
  • For the perfect snack, choose 1oz of almonds or walnuts, 1 cup of 1% cottage cheese, or 6oz of 100 calorie Greek yogurt.

Choose a Variety of Fruits and Vegetables

Make half of your lunch and dinner plate vegetables. Adding at least 2 cups of non-starchy vegetables to your dinner plate can help you avoid over eating on things like bread, pasta, and rice which will slow down your weight loss.

  • Try frozen vegetables for a quick and easy side dish, choose verities without extra sauce.
  • Look for pre-cut fruit and vegetables for added convenience in the Produce department. Pick up pre-chopped broccoli and cauliflower, toss with 1 Tbsp olive oil and ½ tsp garlic powder, and bake at 350 for 15 to 20 minutes.
  • Pick plenty of colors! Dark green for calcium and vitamin K, reds and oranges for beta carotene and vitamin A, and purples for their antioxidant properties.

Choose Low-Fat Dairy

  • Enjoy 1 serving of 100 calorie Greek yogurt daily as a snack or part of your breakfast
  • Switch to skim or 1% milk for the perfect high protein post workout

Watch Portions of Breads, Cereals, Rice and Pasta

  • Look in the bread aisle for light whole grain breads, certain varieties are 50% lower in sugar
  • Compare your favorite cereal with a few other brands; find one with the largest portion size and lowest amount of total carbohydrate.

Limit Oils, Dressings, and Butter

  • Try canola and olive oil in replace of butter or other oils. Canola and olive oil are known for their heart healthy fats.
  • Limit partially hydrogenated oil (trans fat) typically found in processed foods like margarine, pre-packaged baked goods, frozen pizza, etc.


Your Jewel-Osco Registered Dietitians are available to help make smart shopping easier! Need some advisement on your post-holiday shopping? Stop by any of the following locations to visit with one of our RDs:

Monday, January 12th

  • 6:00-7:00pm at 1177 W. Main St., Lombard
  • 6:00-7:00pm at 2855 W. 95th Street, Naperville

Tuesday, January 13th

  • 11:00- 12:00 pm at 153 Schiller Ave., Elmhurst
  • 11:00- 12:00 pm at 440 E. Rand Rd Arlington Heights

Wednesday, January 14th

  • 5:00-6:00 pm at 2775 Pfingsten, Glenview
  • 5:00-6:00pm at 1340 S. Canal St., Chicago

Thursday, January 15th

  • 11:00-12:00pm at 14200 S. Bell Rd., Homer Glen
  • 5:00-6:00 pm at 4042 W. Foster Ave., Chicago

Email askthedietitian@jewelosco.comor call 630-336-1508 to find out more about other complimentary Marketplace Tours.


Melissa O’Brien, MS, RD, LDN

4 Responses to Tips for Healthy Shopping in the New Year

  1. DON THEOBALD 06/01/2015 at 3:40 pm


  2. AskTheDietitian 15/01/2015 at 7:43 pm

    Hi Don,

    Please email us at to schedule a free private tour in Shorewood.


  3. susan oxman 30/07/2015 at 8:48 pm

    Are there presently any openings for a registered dietitian at Jewel Osco?

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