Grocery shopping tips

Firstly, and most importantly, never shop on an empty stomach. Your stomach will lead you to impulse buy those forbidden foods it craves. It helps to plan your meals ahead of time and make a list. A list keeps you much more focused on the task at hand rather than dallying down each aisle choosing what you think might make a nice meal.

When you arrive at the grocery store, shop the perimeter of the grocery store first. The perimeter is where the fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the aisles in the center where many of the junk foods lurk.

Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. Avoid foods that contain more than five ingredients, artificial ingredients or ingredients you can’t pronounce. The first two items on the ingredients list are the most prominent, so make sure those ingredients are something healthy or relatively so.

Fill your shopping cart with plenty of fruits, vegetables, whole grains, dairy, lean meats, fish, poultry, beans and nuts.

• Produce – Spend the most time in the produce section. This is the first area you will encounter in most grocery stores. Choose a large selection of produce that you feel comfortable with, but don’t be afraid to try something new.
• Breads, Cereals and Pasta – Choose the least processed foods that are made from whole grains. Choose brown rice and whole-wheat breads and pastas. To help transition yourself into using whole grains, you can start with whole-wheat blends and slowly transition to 100% whole-wheat.When choosing whole-grain cereals aim for at least 4 grams of fiber per serving, and the less sugar, the better. Cereals, even those with added sugar, make great vehicles for milk, yogurt, and/or fruit. Granolas tend to have more fat and sugar than other cereals.
• Meat, Fish and Poultry – The American Heart Association recommends two servings of fish a week. I recommend tilapia because it’s pretty tasty and widely available, affordable, not too fishy, and a good source of omega-3 acids. In regards to other meats be sure to choose lean cuts (like round, top sirloin and tenderloin), opt for skinless poultry and always remember to watch your portion sizes.
• Dairy – Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options to help you get three servings a day. If you enjoy higher-fat cheeses, keep your portions small.
• Frozen Foods – Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter.
• Canned and Dried Foods – Pick up a variety of canned vegetables, fruits and beans on hand to toss into soups, salads, pasta, or rice dishes. Whenever possible choose vegetables without added salt and fruit packed in juice. Tuna packed in water, low-fat soups, olive and canola oils and assorted vinegars are healthy additions to any pantry.