The short version
- Build the cart around protein, calcium-rich foods, vegetables and whole grains.
- Store-brand staples are usually the best value.
- Canned fish, beans and frozen vegetables keep the bill and the waste down.
- Plain yogurt, unsalted nuts and fruit cover most snacks.
- Read the label for added sugar and sodium before a product goes in the cart.
Why Aldi
Aldi is one of the two German discount chains that lead European food retail, and it operates stores across the United States as well.1 Stores are small and the range is limited, which makes a healthy shop quick: there are fewer distractions and fewer versions of each food to compare.
Protein supports the muscle that declines from the menopause transition onward, calcium needs rise to 1,200 mg a day at 51, and fatty fish supplies omega-3 fats and vitamin D.2,3,4
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Store brands to look for
Most of what Aldi sells is its own brand. In US stores, look for Simply Nature (organic and natural), Friendly Farms (dairy) and Fit & Active. Names differ in the UK and Europe. Ranges change by location and season, so treat names as a guide and read the label on the shelf.
Your Aldi cart
| Food | What to pick | Good for |
|---|---|---|
| Plain Greek yogurt | Store brand tub | Protein and calcium |
| Eggs and cottage cheese | Store brand | Protein |
| Fresh salmon or frozen fish fillets | Check the weekly specials | Protein, omega-3 and vitamin D |
| Chicken breast or thighs | Fresh or frozen | Protein |
| Canned tuna, sardines and beans | Store brand | Protein and fiber |
| Bagged spinach, peppers, tomatoes, onions | Produce section | Fiber |
| Avocados, berries, bananas, apples | Often among the lowest prices | Fiber |
| Frozen vegetables and berries | Plain, without sauce | Fiber |
| Oats, brown rice, whole-wheat pasta | Store brand | Fiber and magnesium |
| Nuts, seeds and natural nut butter | Baking and snack aisle | Healthy fats and magnesium |
| Extra-virgin olive oil | Store brand | Main cooking fat |
| Hummus and feta | Refrigerated section | Protein and calcium |
Healthy snacks at Aldi
- Plain yogurt with berries
- Unsalted nuts
- Cheese sticks
- Hummus with peppers and carrots
- Fruit
What to skip
- The middle aisle of weekly special buys, unless you came for something in it
- Seasonal chocolate and cookie displays
- Sweetened granola and cereal bars
Shopping tips for Aldi
- Bring your own bags, and a coin for the cart in most stores.
- Shop early in the week for the best produce.
- If your store does not stock an item such as tofu or flaxseed, pick it up elsewhere once a month.
Five label checks that work in any store
- Yogurt: choose plain. Flavored tubs often carry a lot of added sugar. Add your own fruit.
- Canned fish and beans: pick fish packed in water or olive oil and beans with no salt added, or rinse them.
- Bread, pasta and cereal: the first ingredient should be a whole grain.
- Nut butter: the ingredient list should be nuts, and perhaps salt.
- Percent Daily Value: 5% or less of a nutrient per serving is low and 20% or more is high. Aim low for sodium, saturated fat and added sugars, and high for fiber, calcium and vitamin D.5
Cook what you bought
These recipes use the cart above: Greek yogurt bowl, tuna and white bean salad, baked salmon with roast vegetables and chickpea and spinach curry. The full week is in the 7-day meal plan, and the complete aisle-by-aisle list is in the menopause grocery list.
Common questions
Is Aldi good for healthy eating on a budget?
Yes. Its low prices on eggs, yogurt, canned fish, beans, oats, frozen vegetables and fresh produce make a high-protein, high-fiber diet affordable.
Is Aldi the same in the US and Europe?
The format is the same, but product names and ranges differ by country. Use the food types in this list and read the local labels.
References
- RetailDetail. Why Lidl and Aldi continue to dominate the European food retail sector. https://www.retaildetail.eu/news/food/why-lidl-and-aldi-continue-dominate-european-food-retail-sector/
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. https://pubmed.ncbi.nlm.nih.gov/23867520/
- National Institutes of Health, Office of Dietary Supplements. Calcium: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- National Institutes of Health, Office of Dietary Supplements. Omega-3 fatty acids: fact sheet for consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
- US Food and Drug Administration. How to understand and use the Nutrition Facts label. https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label
Every health claim above links to its source. Before publication the article was read and approved by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialist. It is general information and cannot take your personal history into account, so use it to prepare for a conversation with your own clinician.
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