When it comes to advice on grocery shopping, the suggestion to only shop the perimeter of the store is a popular one but one that you may want to reconsider. Registered dietitians point out that this advice is not only inaccurate but can also lead to missing out on key nutrients and flavors that can be found in the center aisles of the store.
For example, skipping over bread and grains means missing out on essential nutrients like fiber, magnesium, and vitamins. Cooking oils, full-fat dressings, and vinegar are important for heart health and flavor, while canned tomatoes are rich in antioxidants like lycopene. Frozen fruits and vegetables often have higher nutrient levels than fresh produce. Baking ingredients like whole wheat flour provide fiber and B vitamins, and spices add both flavor and phytonutrients that help prevent inflammation.
Protein sources like beans, nuts, and seeds provide essential nutrients for muscle repair and immune function. Without a balanced intake of these foods, individuals may experience decreased energy levels, mood swings, and an increased risk of chronic diseases. Skipping packaged foods can also lead to deficiencies that affect neurotransmitter function and increase the risk of diseases like diabetes, heart disease, and cancer.
Additionally, only shopping the perimeter of the grocery store can intersect with issues of white privilege and marginalization. This food rule excludes culturally relevant foods that are found in the center aisles and can be discriminatory towards those with limited resources. Fresh produce can be expensive, and not everyone can afford to purchase these items. In such cases, canned or packaged options can still provide essential nutrients and should not be dismissed as inferior.
Ultimately, food is more than just fuel—it is culture, family, love, memories, and joy. It is important to consider factors like income, geographic location, access, and ability to cook when making food choices. Instead of following arbitrary rules about where to shop in the grocery store, it’s important to make choices that align with your budget, taste preferences, and cultural values. Food should be enjoyed and celebrated, not used as a tool for shaming or judgment.
