grocery store

Myth #8: “You Should Always Shop the Perimeter of the Grocery Store”

Myths
July 23, 2026•2 min read

The Claim

Stick to the perimeter of the grocery store (produce, meat, dairy) for a healthier diet. The aisles - Off-limits, don't even LOOK at them.

The Reality

While the perimeter does have essentials like fresh fruits, veggies, and proteins, the inner aisles are packed with affordable, shelf-stable, nutrient-rich foods that can actually make your diet more balanced and sustainable. Avoiding them means missing out on fiber, brain-fueling carbs, healthy fats, and convenient protein options.

Carbohydrates - Fiber = Friend

The aisles are home to some of the highest-fiber foods you can buy:

  • Oats

  • Beans & lentils

  • Quinoa & rice

  • Roasted chickpeas

  • Rice cakes (last WAY longer than bread!)

  • Crackers & whole grains

  • And my personal favorite: Lesser Evil popcorn 😍

Cutting these out not only reduces your fiber intake but also essential B vitamins (folate, niacin, thiamin, pyridoxine, riboflavin). These nutrients? Vital for energy, metabolism, and brain.

Speaking of brains…did you know your brain alone needs the equivalent of about 6 slices of bread worth of carbohydrates per day? 🧠 That’s because your brain uses roughly 20% of your daily calories. Carbs aren’t the enemy — they’re your brain’s preferred fuel.

Protein: Convenience

The aisles and freezer section make it way easier to get in enough protein, even on busy weeks. Some staples:

  • Frozen meats and fish (perfect backups when you’re in a pinch)

  • Canned beans and lentils

  • Canned tuna or sardines (brand: Wild Planet)

  • Beef jerky (Brand: Chomps or Country archer)

These are affordable, last much longer than fresh, and ensure you’ve always got protein on hand.

Fats: The Heroes

Healthy fats don’t usually live on the perimeter — they’re in the aisles! Think:

  • Extra virgin olive oil

  • Coconut oil

  • Nut butters

  • Seeds

Fats are essential for two key reasons:

  1. Nutrient absorption – Vitamins A, D, E, and K are fat-soluble, meaning you need fat to absorb all those benefits from your fruits and veggies.

  2. Satiety – Fullness baby!! Keep your energy and cravings in check.

Freezer: Your Meal-Prep Secret Weapon

Don’t sleep on the freezer aisle — it’s one of the best spots for busy people (or anyone cooking for 1–2 people).

  • Frozen meats = ready when you are

  • Frozen veggies = less waste, more nutrients (they’re frozen at peak ripeness)

  • Frozen fruits = game-changing smoothie texture (better than fresh!)

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