Plan Your Grocery Shopping

Learn how to shop with your health in mind.

7 tips for your weekly shopping

Grocery shopping is a bit of a chore, but having a fridge, freezer, and pantry full of healthy foods is an important part of taking care of yourself. Here are some tips for success at the grocery store:

  • Create a meal plan for the next week or two, and include the whole family in the process. Check out our CF recipes for some inspiration.
  • Browse the weekly ads to find ways to save on the ingredients and foods you need.
  • Keep your kitchen stocked with the essentials: butter, oil, sugar, milk, eggs, pasta, rice, cheese, peanut butter, canned soups, canned beans, frozen veggies, and frozen meat.
  • Go to the store with a list, and do not shop if you are hungry, as you may end up with a lot of empty-calorie impulse purchases.
  • Try shopping at a grocery warehouse where you can buy food in bulk, such as trail mix, cereal, frozen foods, and other snacks.
  • Stock up on instant and frozen food, so you have quick and easy meals on hand. Tip: buy frozen foods with at least two food groups because they contain more nutrition, eg., veggie pizza, which contains bread, dairy, and vegetables.
  • Remember to keep high-calorie snacks on hand at all times, so you can maintain your energy levels.

How to shop for nutrient-rich foods

Vitamins and minerals perform vital functions in your body, and you can get them from taking supplements and from foods you already eat. Learn to identify nutrient-rich foods and add them to your weekly shopping list.

Vitamins
Vitamin Benefits
Vitamin A Essential for immune function, as well as healthy skin and eyes, Vitamin A is typically found in orange fruits and vegetables such as carrots, cantaloupe, sweet potatoes, and apricots.
Vitamin B Necessary to convert carbohydrates into energy as well as maintaining the skin, heart, and nervous system, Vitamin B can be found in pork, pecans, oranges, and fortified cereals.
Vitamin C Helping fight free radicals and healing wounds, Vitamin C is in a variety of citrus fruits and juices including orange and grapefruit.
Vitamin D Maintaining normal levels of calcium in the blood, Vitamin D is found in salmon, tuna, eggs, and fortified milk.
Vitamin E Protecting body tissues from toxins, Vitamin E is in vegetable oils, nuts, wheat germ, green leafy vegetables, and fortified cereals.
Vitamin K Important for blood clotting and bone health, Vitamin K is in leafy green vegetables like spinach, Brussels sprouts, and kale.
Minerals
Mineral Benefits
Calcium Found in dairy products such as milk, yogurt, and cheese, calcium helps build strong bones and teeth, as well as maintain nerves and muscle.
Iron Your body needs iron to carry oxygen to the blood, and you can find it in meats like pork, beef, and lamb or iron-fortified cereals.
Sodium Salt (sodium chloride) balances the water in your body, and people with CF generally need more salt. Try adding salty foods like pretzels, pickles, lunch meats, canned soups, and instant noodles.
Zinc Zinc is vital for your immune system, and the best source is oysters. If that’s not your thing, you can also get zinc from meats and fortified cereals.