Healthy eating starts at the market. Avoid these grocery shopping mistakes to ensure you get the best foods for your health and budget.

Shopping at eye level

A lot of research goes into product placement at the supermarket. The next time you visit, pay attention to the products at eye level. They are often prepared foods or meal kits and they are not always the healthiest option. Look high and low for less popular foods and generic brands with lower prices, which are often less processed. For example, regular dried beans are almost always on the bottom shelf.

Shopping when hungry

It takes self-discipline and commitment to resist the temptation to splurge when surrounded by unhealthy foods. Arriving at the supermarket hungry, makes it even harder to resist grabbing a quick, high-calorie snack. Avoid this scenario and shop right after a meal, or pack a healthy snack to eat on the way. If you must get something at the store, opt for a piece of fruit, a single serving bag of unsalted nuts, or a low-fat yogurt.

Not consulting the staff

Don’t settle for produce that isn’t at its peak. Ask members of the produce department if there is more available. If you know you will use it quickly and it hasn’t completely passed it’s prime, ask for a discount. At the meat counter, ask for the cuts with fat trimmed or smaller portions. Inquire about where the food came from, how it was raised, and when it was harvested. Fresher, more natural foods are often the most nutritious.

Rushing through the supermarket

Poor choices are often made when under pressure. While it is difficult to avoid a quick stop at the store for a last minute item, make food shopping a priority on your to-do list just like you do for your workout. Committing time to search for foods, reading labels, and asking questions will help you find the healthiest options. Sprinting down the aisle will only lead to impulse purchases that you may regret later.

Missing an opportunity to stock up

Fruits, vegetables, and lean meats freeze well for up to two to three months. When these foods are on sale, plan to buy extra to freeze and use throughout the coming weeks. Stock up on berries to add to smoothies and oatmeal. Freeze broccoli and cauliflower for soups and stews. Grab extra naturally-raised meats and sustainable fish when you find the best prices.

Arriving unprepared

It’s frustrating when you find a great sale, but you have to pass because you aren’t headed home right afterward. Keep a small cooler in the trunk of the car and add ice packs before you leave each day. When you run into an unbeatable deal on cold foods, you won’t have to skip out on stocking up. Also, always come to the market prepared with a list. Even if you don’t follow it exactly, it will serve as a guideline for the foods you need to stay on track with your eating plan.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.