Do you know how to 'shop smart' at the grocery store?

Today's guest blogger is Jennifer Bland-Campbell, Senior Director, Nutrition Program Development, Health & Wellness at Aramark.

In Philadelphia alone, the American Heart Association reports that nearly one million adults are overweight. With so many families struggling with this issue locally and across the country, Aramark and the AHA are working together to improve the diet and health of all Americans 20 percent by 2020 as part of the Healthy for Life 20 By 20 initiative. The multi-faceted program includes industry leading menu commitments by Aramark, consumer education and awareness, and the development of a health and wellness community engagement program in Philadelphia, Houston and Chicago.

The community health engagement program is a collaboration with local community centers, leveraging experts from Aramark and the AHA to teach simple strategies that change behaviors and how parents cook and feed their families. Kids learn from the best – their parents! – and I've been honored to be a part of this program working with local families in Philadelphia, steering moms and heads-of-households towards healthy shopping and eating success.

The first thing I tell class participants is that healthy eating begins at the grocery store. With a few simple adjustments to the way parents (and kids!) navigate the supermarket, families can learn to make healthier choices together on a daily basis.

Before you head to the store, make sure to follow these steps, which include tips from the AHA's Healthy for Life curriculum:

1. Plan your meals in advance. Save time and stay organized before you shop by planning out your meals a week in advance. To shake up your meal planning, create a fun theme night each week, such as taco night or homemade pizza night, when you can make a healthier take on each traditional dish. Get the kids involved by having them help pick out each night's theme and the necessary ingredients.

2. Create a food budget. Take the time to assess your current spending on food each week, including your family's food basics, non-perishable foods and meals eaten out. Each week, keep track of your spending and make sure to adjust your budget as needed.

3. Always make a list! You're likely to pick up less healthy food items and spend more money on impulse buys if you go to the grocery store without first making a list. Before you shop, have your kids help you take an inventory of your pantry and fridge to determine what you'll need to prepare the meals you have planned for the week.

Once you're at the store, it's important not to let yourself get off track. As you make your way through the aisles, keep in mind the following tips for picking out healthy options for your family:

Sign up for club cards and online coupons. If your grocery store has a rewards program and they send out online coupons via email, make sure you sign up. Also, as you make your way through the store, have your kids help compare prices among brands to make sure you're selecting the healthiest – and most affordable – option.

Buy items in bulk whenever possible. Purchasing frozen or shelf-stable products in larger quantities will ensure you always have healthy food at home, and it'll save you money. For convenience, you can separate some frozen items into individual serving sizes or in portion sizes needed for future meal planning.

Buy only a week's worth of fresh produce. Remember, canned or frozen options can be less expensive, last longer and are just as healthy for you and your family. Look for products with less sodium and less added sugars.

Get to know your labels and dates. As you make your way through the aisles, take note of nutrition labels and food packaging to determine the healthiest options for your family. This is a great way to keep your kids engaged while shopping. Have them read off the ingredients and nutrition facts to you, including total calories per serving and the Percent Daily Value. Try making a game out of selecting the healthier option between two food items.

Planning out your grocery shopping trip and sticking to only purchasing healthier options can take time, but even just a little extra effort can make all the difference.

Information on Aramark and the AHA's Healthy for Life 20 By 20 initiative and additional healthy shopping and cooking resources are available here.

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