7 Things You Should Never Do at the Grocery Store, According to Experts

Grocery shopping is one of those chores that people either love or hate. Regardless of how you feel about it, the task is a necessary part of life—and there’s a good chance you do it weekly, if not more often. But have you thought about shopping habits that might hurt your wallet, health, or interactions with other people? After all, there are some things you should never do at the grocery store in terms of nutrition and etiquette. Read on for tips from a dietitian and an etiquette coach, whether you’re trying to fine-tune your nutrition game, save money, or practice more mindfulness in public.

Shopping Without a List

Shopping without a grocery list is like taking a test without studying, says Roxana Ehsani, RD, CSSD, LDN, registered sports dietitian based in Miami. Not only are you more likely to make impulse purchases and overspend, but you’re also more likely to buy too much food, paving the way for unnecessary waste. Additionally, shopping sans a list makes it difficult to remember essentials and stick to healthy meals, as it allows you to browse and spontaneously buy products. As Ehsani points out, the key to eating healthy is to have a plan, and that includes having a list when you go to the grocery store.

If you tend to go to the supermarket on a whim, consider keeping a “master” shopping list on your phone. Include your weekly kitchen staples and, if possible, add new items to the list as you think of them. This way, if you find yourself on a last-minute grocery store trip, you’ll have a reliable list to follow.

Shopping While Hungry

Many of us know what it’s like to enter a grocery store with a growling stomach, only to walk out with more items than you can eat in a week. “If you’re famished, you might find yourself adding unhealthier choices to your basket,” Ehsani says. In contrast, if you’re satiated, you’ll be more likely to pick items that are in line with your current health goals and needs. 

What if you’re in a rush or don’t have time to eat first? “If the grocery store has a smoothie bar or coffee bar, order a small drink and snack before you start shopping,” Ehsani suggests. Keeping the aforementioned list on your phone will come in handy here, as you’ll have something to help you stay on track even if you’re hungry.

Ignoring Frozen and Canned Produce

Contrary to popular belief, you don’t always need to buy fresh to eat healthy. Frozen and canned produce offer an easy and nutritious shortcut in the kitchen, especially in terms of convenience. Case in point: Frozen fruits and vegetables are picked and packaged at peak ripeness, which is when they have the most nutrients and flavor. As for canned produce? They’re often processed within hours after harvest, says Ehsani. “For example, canned tomatoes go from vine to can in less than four hours,” Ehsani says. You can also check the label for low-sodium and no-sodium options if you’re concerned about your salt intake.

Blocking the Aisle With Your Cart

Whether you’re checking your list or comparing items, avoid blocking the aisle with your cart—even if it’s just for a few seconds. Remember, aisles are shared spaces and blocking them slows everyone down, Musayeva notes. “Those with mobility challenges already navigate a world that isn’t always designed with them in mind, so small acts, like making space without them having to ask, can make their day less stressful,” Musayeva says.

Ignoring Personal Space

When you have things to do and places to be, it can be tempting to rush through a supermarket. As a result, you might feel impatient with other shoppers, but this doesn’t warrant an excuse to reach over them or push through. “If someone is standing where you need to be, a polite ‘excuse me’ with a warm tone is enough,” Musayeva says. “Most people are happy to step aside when approached with kindness.”

Bringing Too Many Items in the Express Lane

“Express lanes exist for a reason: to keep things moving quickly for those with just a few items,” Musayeva says. “Bringing a full cart into that line puts the cashier and other shoppers in an awkward position, [and] it can make others feel uncomfortable about speaking up, even though they followed the rules.” If you’re unsure whether you qualify, count your items before getting in line; it’s a simple way to respect other people’s time, Musayeva says. “When in doubt, if you have a full cart, it’s best to use the standard lines.”

Not Returning Your Cart

After a shopping trip, it can be tempting to leave your cart in the parking lot and move on with your day. However, doing so creates unnecessary work for store employees while making parking difficult for other shoppers, Musayeva notes. This is particularly inconvenient for employees on days of extreme heat, cold, or rain. “It only takes a few extra steps to return a cart to the designated area, yet it saves employees time and keeps the parking lot safe and more organized,” Musayeva says. It’s a small, easy way to show respect for others, just like the rest of these tips.