Shop the Grocery Store Perimeter – For Your Health

April 22, 2025 / Nutrition / 5-minute read

Ever find yourself overwhelmed by the endless options in the grocery store? Between flashy packaging and confusing labels, making healthy choices can feel like a challenge. But here’s a tip that dietitians often recommend: shop the perimeter.

This simple strategy focuses your attention on the outer edges of the store, where you’ll typically find whole, minimally processed foods—think fresh produce, meats, dairy, and more. Let’s break down how this method works and why it’s such a smart approach to eating well.

Why the perimeter?

Grocery stores are strategically laid out, and the perimeter is where the freshest and most nutrient-rich items tend to live:

Produce: Brightly colored fruits and vegetables bursting with vitamins, minerals, fiber, and antioxidants. Aim for a mix of leafy greens, vibrant berries, root veggies, and seasonal picks.

Meat and seafood: Lean proteins like chicken, fish, and turkey support muscle health and help keep you feeling full longer.

Dairy and alternatives: Look for milk, yogurt, cheese, and plant-based alternatives like soy or almond milk. Choose low-fat, unsweetened options when possible.

Bakery (with caution): Some perimeter bakeries offer fresh whole-grain bread, but watch for added sugars and refined flour.

These foods are often less processed and closer to their natural state, which means they retain more nutritional value.

The benefits of perimeter shopping

Adopting a perimeter-first approach doesn’t just simplify your grocery trip—it can make a real difference in your health. Here’s how:

More nutrient-dense foods: Fresh fruits, vegetables, and lean proteins are packed with essential vitamins and minerals that support immunity, energy, and long-term health. Here’s how: How Can I Eat More Nutrient-Dense Foods?

Fewer processed ingredients: Steering clear of the snack and soda aisles means avoiding foods high in added sugar, sodium, and unhealthy fats. Check out this article, Which Foods Are the Most Ultraprocessed? New System Ranks Them, to see how your favorite junk foods rate.

Higher fiber intake: Produce and whole grains help support digestion, balance blood sugar, and keep you feeling satisfied. Need ideas for more fiber? This article delivers: 42 High-Fiber Foods That Should Be On Your Plate Every Day, According To Nutritionists.

Greater control over ingredients: When you start with whole foods, you’re in charge. You know exactly what’s going into your meals—no mystery ingredients or additives. Here are 21 Reasons to Eat Real Food.

Support for local and seasonal options: Many stores highlight locally grown produce and seasonal items on the perimeter. Fresher food, lower environmental impact, and a chance to support your community? Win-win-win. Minnesota Foodshed offers even more benefits to Why Local is the Way to Go.

What about the inner aisles?

Don’t skip them altogether—just shop them intentionally. Stick to your list and focus on pantry staples that align with your health goals:

Whole grains: Oats, brown rice, quinoa, and whole wheat pasta.
Legumes: Canned or dried beans, lentils, and chickpeas.
Healthy fats: Olive oil, nuts, seeds, and natural nut butters.
Spices and herbs: Enhance flavor without relying on salt or sugar.
Canned goods: Choose low-sodium, no-sugar-added versions when possible.

“Making healthy choices at the grocery store doesn’t have to be complicated! Sticking to the perimeter is like your shortcut to finding delicious, wholesome foods. It’s a simple way to feel good about what you’re putting on your plate.”

Danna Woods, RD, LD
Welia Health Registered and Licensed Dietitian

Give it a try

Here’s how to put it into practice:

Start in produce: Choose a rainbow of fruits and veggies.
Visit the meat and seafood counter: Go for lean, fresh cuts.
Head to the dairy section: Opt for low-fat, unsweetened varieties.
Swing by the bakery (if you must): Select whole-grain breads mindfully.
Use a list for the interior aisles: Stay focused on whole, nutritious staples.

Shopping the perimeter isn’t a hard rule, but it’s a helpful guide. By prioritizing fresh, whole foods, you’re setting yourself up for healthier meals and long-term wellness. Give it a try. This one simple shift in your shopping habits can lead to big benefits for your health.