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 where products are placed in supermarkets. The next time you shop, notice the items at eye level. They’re often prepared meals and not always the healthiest picks. Check the higher and lower shelves for less popular items and store brands, which are usually less processed and more budget-friendly. For example, you'll often find dried beans on the bottom shelf.

Shopping when hungry

It takes willpower to avoid splurging on unhealthy foods at the supermarket. Shopping on an empty stomach makes it even tougher to pass up those quick, high-calorie snacks. To prevent this, shop after a meal or bring along a healthy snack for the trip.

Not consulting the staff

Don't settle for produce that isn't at its peak. Ask the produce department if more options are available. If you plan to use an item quickly and it isn't completely past its prime, ask for a discount. At the meat counter, ask for cuts with the fat trimmed or for smaller portions. Inquire about where the food came from, how it was raised, and when it was harvested.

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 you may later regret.

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 naturally-raised meats and sustainable fish when you find the best prices.

Arriving unprepared

It’s frustrating to find a great sale but have to pass because you're not going home right afterward. Keep a small cooler in your trunk. When you come across an unbeatable deal on cold foods, you won't have to skip out on stocking up. Also, always go to the market prepared with a shopping list. Even if you don’t follow it perfectly, it will serve as a guide to keep you 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.