June 10, 2009

Print this page

1) Focus on the perimeter of the store

The outer perimeter is where fresh foods such as fruits, vegetables, dairy, meat and fish are usually located. Avoid the center aisles, where junk foods lurk.

2) Hit the produce section

Spend the most time in the produce section, which is usually the first area you'll encounter in the store. Choose a rainbow of colorful fruits and vegetables: They reflect the different vitamin, mineral and phytonutrient content of each fruit or vegetable.

3) Choose the right breads, cereals and pasta

Choose the least processed foods that are made from whole grains. When choosing whole-grain cereals, aim for at least four grams of fiber per serving and the least amount of sugar possible. Remember: One teaspoon of sugar equals approximately four grams. Avoid granolas, even the low-fat variety; they tend to have more fat and sugar than other cereals.

4) Be choosy with meat, fish and poultry

Take some time in the seafood section of the store: The American Heart Association recommends two servings of fish a week. "Salmon is a good choice," says Silvia Veri, a registered dietitian at the Beaumont Weight Control Center. "It's widely available, not too fishy tasting and a good source of omega-3 fatty acids." When choosing meats, choose lean cuts, such as round, top sirloin and tenderloin, and opt for skinless poultry.

5) Reach into the dairy case

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, including light drinkable yogurts and pre-portioned cheeses.

6) Use frozen foods for convenience

Frozen fruits and vegetables (without sauces) are a convenient way to help fill in the produce gap. Some frozen favorites include whole-grain waffles for meals or snacks, portion-controlled bagels and any variety of veggie burgers or chicken patties.

7) Stock up on canned and dried foods

Keep a variety of canned vegetables, fruits and beans on hand to toss into soups, salads, pasta or rice dishes. "Whenever possible, choose canned vegetables without added salt, and fruit packed in juice," says Silvia. Other "must-haves" for a well-stocked, healthy pantry include tuna packed in water, low-fat soups, nut butters, olive and canola oils and assorted vinegars.

8) Choose "real" foods

Look for 100 percent fruit juice or 100 percent whole-grain items with as little processing and as few additives as possible. "If you find that you want more salt or sugar, add it yourself," says Silvia.

9) Avoid foods with cartoons on the label

These are typically targeted toward children and are usually not healthy. If you don't want your children eating junk food, don't bring it into the house.

10) If you can't pronounce it, don't buy it

Avoid foods that contain more than five ingredients that you can't pronounce.