5 Things a Dietitian Thinks About Inside a Big Box Grocery Store

When most people walk into a grocery store, they’re focused on filling their cart. 

But as a registered dietitian who works with clients throughout the St. Louis region and beyond, I see something very different. 

Today’s big box grocery stores are carefully designed environments meant to influence what (and how much) you buy. If you’ve ever felt like it’s hard to stick to healthy eating when surrounded by endless food options, you’re not imagining it.

Here are five things that always go through my mind as I navigate the aisles—and how you can use this insight to make better grocery shopping choices.

1. The Produce Section Looks Great—But Will You Actually Eat It?

Big box stores start with bright, colorful fruits and vegetables to make you feel good about your shopping trip. 

But here’s the truth: produce is one of the most wasted foods in American households.

Dietitian mindset: Don’t just buy produce because it looks fresh—buy it because you have a plan. Know when and how you’re going to use it (in a salad, smoothie, or side dish). If it goes into your cart without intention, it often ends up in the trash.

2. Ultra-Processed Foods Drive the Store’s Profits

The real money-makers aren’t apples and spinach—they’re the brightly packaged foods in the middle aisles. These ultra-processed foods are engineered to be hyper-palatable, meaning they’re hard to stop eating.

Dietitian mindset: Many of these foods are there because they sell well, not because they support your health. Knowing that helps you pause before grabbing items that weren’t on your list.

3. Food Placement Isn’t Random

Eye-level shelves, endcaps loaded with snacks, and checkout lanes lined with candy are all carefully planned. Food companies pay for prime placement because they know it boosts sales.

Dietitian mindset: Stick to your list and be aware of these traps. The store has a plan for you—but you can override it with your own.

4. Labels and Buzzwords Can Mislead You

“Natural,” “gluten-free,” “organic,” or “high-protein”—these labels are designed to catch your attention. But they don’t always mean the food is healthier.

Dietitian mindset: If the flashy label was stripped away, would this food still belong in your cart? The answer is often "no." 

5. Convenience Can Actually Help You Eat Better

Not all convenience food is bad. Pre-cut vegetables, rotisserie chicken, and frozen veggies can make it easier to eat healthy consistently.

Dietitian mindset: Instead of demonizing convenience, use it wisely. Choose items that reduce prep time while still giving you protein, fiber, or vegetables.

Final Takeaway: Your Cart Shapes Your Health

Every trip to the grocery store is more than just shopping—it’s setting the stage for how you’ll eat all week. 

If it makes it into your cart, it makes it into your home, and eventually into your body.

With awareness and a plan, you can shop smarter—even in today’s big box grocery stores designed to sell you more than you need.

Jaime Rothermich, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition

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