Plan Your Shopping Trip
Starting your grocery run with a solid plan isn’t just about saving money—it’s about protecting your health. Food safety experts stress the importance of making a weekly meal plan and detailed shopping list before ever stepping foot in the store. This habit cuts down on impulse purchases and helps you avoid buying items you won’t use, a move that can save the average American family up to $1,500 a year according to the USDA. By knowing exactly what you need, you’ll spend less time wandering the aisles, reducing your exposure to germs and crowded spaces, which is especially important during cold and flu season. Planning also helps you buy in the right amounts, so food doesn’t sit in your fridge too long and spoil. Keeping your list organized by store sections can make your trip faster and more efficient. When you shop with intention, you’re less likely to forget key ingredients or double up on items that could expire before you use them. Ultimately, a thoughtfully planned trip is safer, healthier, and easier on your wallet.
Shop the Perimeter
The outer edges of most grocery stores are filled with the healthiest and safest choices—think fresh produce, dairy, and meats. Food safety experts recommend that shoppers focus their attention on these perimeter sections rather than the inner aisles, where more heavily processed and packaged foods are found. According to research published in the Journal of Nutrition, people who shop primarily around the perimeter tend to eat more fruits and vegetables, boosting their overall health and immune system. These fresh foods are generally replenished more often, which means you’re more likely to find products at their freshest and safest. Shopping here also encourages you to cook more meals at home, which is linked to better nutrition and lower risk of foodborne illness. The layout isn’t accidental—stores place essentials like milk and eggs far apart to encourage you to pass through tempting processed snacks, but sticking to the outer ring can help you resist. Remember, the fresher your food, the fewer the preservatives and chemicals you’ll bring home.
Check Expiration Dates
It’s easy to grab what you need and toss it in your cart, but experts say you should always pause to check expiration dates—especially on perishable items like dairy, eggs, and meat. The CDC reports that 48 million Americans get sick from foodborne illnesses each year, and expired food is a major culprit. Always reach for items in the back of the shelf, as these are usually stocked with the latest expiration dates. Don’t just look for “sell by” or “best by” labels; check for “use by” dates which indicate peak safety and quality. Inspect packaging for any damage or swelling, which can signal spoilage or contamination. Even shelf-stable items like canned goods should be checked, as old cans can develop leaks or bacteria over time. Taking this extra step at the store can save you from a nasty bout of food poisoning at home. Being vigilant about dates is a simple but powerful way to protect your family’s health.
Keep Raw and Cooked Foods Separate
Cross-contamination is a hidden danger lurking in every grocery cart. The USDA warns that placing raw meats next to ready-to-eat foods can transfer harmful bacteria like Salmonella and E. coli. Always use the plastic bags provided to wrap raw poultry, beef, or seafood, and place these items at the bottom of your cart or basket. Keep cooked or ready-to-eat foods on the top to prevent drips or leaks. When checking out, separate these items on the conveyor belt and ask the cashier to bag them separately. If you’re using reusable shopping bags, wash them regularly with hot, soapy water to get rid of lingering bacteria. Once you get home, be sure to unpack these items first and store them immediately in the refrigerator or freezer. Small actions like these dramatically reduce the risk of cross-contamination and keep your kitchen safer.
Choose Frozen Over Fresh When Appropriate
Many shoppers believe fresh produce is always the better option, but that’s not necessarily true. According to the University of California, frozen fruits and vegetables are picked at their peak ripeness and flash-frozen within hours, locking in nutrients. In some cases, frozen produce can even be more nutritious than fresh items that have spent days in transit or on shelves. Frozen foods also last longer, reducing the chance of spoilage and food waste. In terms of safety, frozen items are less likely to harbor harmful bacteria, as the freezing process stops microbial growth. This makes them a smart choice for families who want healthy options on hand without risking spoilage. Keep a variety of frozen produce in your freezer for quick, nutritious meals that are always ready when you need them.
Pay Attention to Storage
Once you get your groceries home, how you store them matters just as much as what you buy. The FDA recommends keeping your refrigerator at or below 40°F, as higher temperatures allow bacteria to multiply rapidly. Eggs and dairy products should be stored in the coldest part of your fridge, not on the door where temperatures fluctuate. Bananas, tomatoes, and potatoes do better at room temperature. Always transfer leftovers and cooked foods into shallow containers to cool them quickly. Labeling items with the purchase date can help you keep track of what needs to be used first, preventing accidental spoilage. Don’t overload your fridge, as proper air circulation is key to maintaining safe temperatures. Smart storage habits extend the life of your groceries and keep your family safe from foodborne illnesses.
Wash Produce Thoroughly
Washing fruits and vegetables under running water is a critical step, even if you plan to peel them. The FDA advises using a clean brush for firm produce like potatoes, carrots, and cucumbers to scrub away dirt and pesticides. Never use soap or bleach, as these can linger on food and be harmful if ingested. For leafy greens, remove outer leaves and rinse the remainder thoroughly. Dry produce with a clean paper towel to reduce bacteria further. Even pre-washed items can benefit from a quick rinse, as packaging can sometimes introduce contaminants. Taking a few extra minutes to wash your produce protects your family from invisible risks and makes every meal a little bit safer.
Be Mindful of Food Allergens
For families dealing with food allergies, grocery shopping can feel like navigating a minefield. The Food Allergy Research and Education (FARE) organization reports that 32 million Americans have food allergies, with reactions ranging from mild to life-threatening. Always read ingredient labels carefully, even on products you’ve bought before, as manufacturers can change recipes without warning. Look for advisory statements like “may contain” or “produced in a facility with” common allergens, and avoid these products if you’re at risk. Some stores offer dedicated allergy-friendly sections, so take advantage of these when possible. Don’t forget to check non-food items, like vitamins or personal care products, which can also contain allergens. Staying vigilant in the store means fewer surprises—and safer meals—at home.
Use a Cooler for Perishables
Warm weather and long errands can threaten the safety of your groceries before you even get home. The USDA advises that perishable foods should never be left out at room temperature for more than two hours—or just one hour if it’s above 90°F. To keep your groceries safe, bring along a cooler with ice packs for items like meat, dairy, and frozen foods, especially in summer. Pack cold items together, as they help keep each other chilled. Unload perishables first when you get home and get them into the fridge or freezer right away. Using a cooler is a simple step that makes a big difference in preventing bacterial growth and keeping your food fresh.
Don’t Forget the Sanitizer
Grocery stores are high-traffic environments where germs can spread easily. The CDC highlights the importance of hand hygiene, especially after touching carts, baskets, or checkout screens. Carry a small bottle of hand sanitizer and use it before and after your shopping trip. Many stores now offer sanitizing wipes at the entrance—use them to wipe down cart handles and your hands. Avoid touching your face while shopping, and wash your hands thoroughly as soon as you get home. By making hand hygiene a routine part of your grocery run, you reduce your risk of picking up and bringing home unwanted germs.
