Soups, spreads & more: Find out which supermarket products you can grab without guilt when you're in a hurry.
As a certified nutrition coach, I know how important it is to cook fresh meals. A homemade dish is usually the best choice—no doubt about it. But let's be honest: we don’t always have the time, energy, or even the opportunity to cook.
Whether I'm a food blogger, entrepreneur, or on the go, even I occasionally reach for quick supermarket solutions. The key is to not sacrifice healthy eating on busy days. But how do you choose the right products without falling into the trap of unnecessary additives?
In this article, I’ll show you how to find healthy "fast food" options in the supermarket when you’re short on time.
The (Mis)belief: Everything from the supermarket is bad?
Supermarket products often get a bad rap. Many people believe that almost all processed foods are loaded with sugar and harmful additives. This mindset can lead to only buying fresh, unprocessed products like vegetables or dry legumes.
But here's the truth: not everything from the supermarket is automatically "bad." Sure, many foods contain additives to improve shelf life, texture, or taste. But that doesn’t mean these additives are always harmful. The key is learning how to read labels and making informed choices.
Tips for healthier supermarket shopping
Check the nutrition label
A quick look at the label can tell you a lot about the product. Pay close attention to the sugar content. If sugar (or one of its many synonyms) is listed among the first three ingredients, it's likely a sugary product and not a balanced meal. Avoid these when possible!
Common synonyms for sugar:
Sucrose
Glucose syrup
Fructose-glucose syrup
Maltose
Dextrose
Tip: Products like linseed oil, tofu, smoked salmon, or game meat are great low-sugar options and perfect for a healthy diet.
Focus on proteins
Sugar isn't the only thing to watch for—protein is just as important for a balanced meal. A soup from the chilled section, for example, with a base of lentils or beans, can be a great source of protein. As a rule of thumb, aim for at least 10g of protein per serving.
If the protein content is low, you can boost the dish with extra ingredients like legumes, tofu, or cottage cheese.
Know the ingredients
Processed foods can be healthy—as long as you know what's inside. Hummus, for example, traditionally contains chickpeas, olive oil, tahini, and spices. Once you know what should be in it, you can easily spot when fillers or lower-quality oils are used.
Things to watch for:
Olive oil should not be replaced with rapeseed or sunflower oil.
Organic products typically have fewer additives.
Avoid E407 (Carrageenan), E425 (Konjac), and preservatives like E220 (Sulfur Dioxide) and E250 (Nitrite).
Tip: This is just a small selection. Other additives may also be worth paying attention to, depending on your personal preferences or sensitivities.
My favorite supermarket snacks
Here are some of my go-to healthy snacks when I need something quick from the supermarket:
Linseed oil – perfect for a quick salad dressing.
Smoked salmon – rich in omega-3 fatty acids and high in protein.
Hummus – great as a dip for veggies or as a spread.
Whole-grain crackers – high in fiber and ideal for on-the-go.
Tofu – versatile and quick to sauté as a protein boost.
Vegetable soups – just make sure the base is legumes or vegetables.
Conclusion:
It’s not about completely avoiding store-bought products or blindly trusting everything labeled as "healthy." The key to a balanced diet is finding a healthy mix between homemade meals and well-chosen products from the supermarket. With the right knowledge, you can make smart, healthy decisions—even when you're short on time.
I hope you’ve found some useful tips here, and next time you're at the supermarket, you'll be able to confidently choose the best options.
Stay healthy!
Yours, Michaela
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