Grocery Perimeter Strategy Gains Traction Among Nutrition Experts

Making deliberate choices in the grocery store is a practical way to improve daily nutrition, and a growing number of health professionals recommend a straightforward method: shop primarily along the store’s outer walls. Certified nutrition and health coach Hunter Stoler, 25, promotes this approach on his “Health with Hunter” social-media channels, telling followers that the perimeter is where most fresh produce, lean proteins and dairy products are displayed.

“I try to shop the perimeter of the grocery store,” Stoler says, emphasizing that the outer sections usually house fruits, vegetables, eggs, meat and seafood. These items tend to require refrigeration and therefore are restocked frequently, lowering the odds of added preservatives and excess sodium often found in shelf-stable foods.

Focus on Fresh Items First

Although Stoler begins his shopping trip along the perimeter, he does not avoid interior aisles entirely. After filling his cart with fresh staples, he moves inward to pick up select products such as nut butters and whole-grain cereals. The sequence, he explains, helps keep the bulk of his purchases nutrient-dense while still allowing room for convenient pantry items.

Nutrition educator Katie Johnson, who discussed perimeter shopping in a video produced for Mayo Clinic Health System, supports this sequence. Johnson notes that most ready-to-eat foods located in center aisles contain higher levels of sodium, saturated fat or added sugars to improve shelf life. By concentrating on fresh items first, consumers can better control those additives, then supplement with carefully chosen packaged goods.

Seasonal Produce Provides Added Value

The American Heart Association advises shoppers to pay attention to seasonal availability when selecting fruits and vegetables. Buying in season can improve flavor, reduce cost and often boost nutrient intake because less time passes between harvest and consumption. Longevity specialist Dr. Simon Feldhaus echoed that point in remarks to CNBC Make It last month, saying he eats only fruits and vegetables that are in season for optimal health results.

Research cited by the American Heart Association indicates that nutrient levels in produce decline as storage time increases. Registered dietitian nutritionist Wendy Lopez highlighted this trend in 2024, noting that vitamins such as C and certain antioxidants are sensitive to exposure to heat, light and oxygen during transport and storage. Choosing produce harvested recently and sold quickly—conditions more likely fulfilled by seasonal items—helps preserve those nutrients.

For consumers interested in tracking peak harvest periods, the U.S. Department of Agriculture offers the SNAP-Ed Connection Seasonal Produce Guide, which lists fruits and vegetables available throughout the year across the United States. The guide can assist shoppers in identifying when specific items might be most affordable and nutritionally robust.

Cost-Conscious Tips for the Perimeter Approach

While fresh products are central to the perimeter strategy, pricing can be a barrier for some households. The American Heart Association recommends comparing store promotions and selecting sale items to manage expenses. Frozen fruits and vegetables—often located near the perimeter’s dairy section—can provide a lower-cost alternative without significant nutrient loss, as they are typically flash-frozen shortly after harvest.

Stoler suggests preparing a list before entering the store to minimize impulse purchases and ensure balanced coverage of food groups. He also advises reading nutrition labels on any packaged goods taken from inner aisles to confirm they meet personal dietary goals for fiber, protein, sodium and added sugars.

Imagem: Getty

Why the Perimeter Layout Exists

Grocery stores traditionally place refrigerated and fresh departments along exterior walls to simplify temperature control and loading-dock logistics. This layout inadvertently clusters many nutrient-dense foods together, making the perimeter an efficient first stop for health-focused shoppers. Center aisles, designed for dry goods, household supplies and snacks, receive less frequent restocking and often carry items with longer ingredient lists.

Public-health campaigns have begun to incorporate perimeter shopping into broader nutrition education, positioning it as an accessible technique that does not require specialized knowledge or significant cooking skills. By concentrating on unprocessed ingredients, individuals can build meals around lean proteins, fresh produce and whole grains, then add shelf-stable items sparingly.

Balanced Strategy Encouraged

Experts caution that the perimeter rule is a guideline rather than an absolute. Certain nutritious staples—nuts, seeds, legumes, canned fish and spices—are commonly found in interior aisles. Shoppers are encouraged to balance perimeter selections with these heart-healthy options, paying close attention to labels that indicate low sodium, no added sugars or minimal processing.

For families seeking to extend healthy habits to children, structured planning around perimeter shopping can double as a teaching tool. Involving younger shoppers in choosing colorful produce or lean protein options can reinforce nutrition lessons and promote a broader range of tastes at an early age, according to educational materials from the American Heart Association.

As consumer interest in whole foods continues to rise, the perimeter strategy offers a straightforward starting point. By filling carts first with fresh fruits, vegetables and proteins, then rounding out meal plans with mindful selections from interior aisles, shoppers can align everyday purchases with widely accepted dietary recommendations.

Crédito da imagem: CNBC