2)Aim for any combination of 9 servings of fruits and vegetables—one medium piece is equal to one serving. Try to get at least 3-5 different colors—Bright, colorful fruits and vegetables contain important compounds called phytochemicals that help prevent a wide variety of illnesses including cancer and heart disease.
3)Choose breads and pasta that has at least 2 grams of fiber.
4)Choose fish that is high in Omega 3 fatty acids, which protect against heart disease.
5)For drink and beverage Look at the energy per serving, watch the calories per serving, and figure how many servings are in each container.
6)Eat before you shop.
7)Shop for sales. Check out flyers, coupons, and websites for deals.
8)Buy only what you will use.
9)Use beans, lentils, and other legumes often instead of meat.
10)Avoid foods and beverages high in calories, fat, and sugar like cookies, pastries, salty snacks, pop, and other high-calorie drinks. They are low in nutrients and will add to your grocery bill.
11)Buy fresh vegetables and fruit when they are in season-they’re usually less expensive at this time.
12)Look at the ingredient list. Try to buy products with ingredients you recognize. Limit foods that list fat, sugar, and sodium near the beginning of the list.
13)Read the Nutrition Facts table.
14)Never go shopping when you are feeling hungry. This will help prevent impulse buying – usually something junky – to satisfy your hunger.
15)Buy organic fruits and vegetables whenever you can and if possible, locally grown. Locally grown fruits and vegetables are less likely to have been sprayed with pesticides and chemicals. It’s also a great way to support local farmers.
16)Buy whole fruits rather than fruit juices.
17)Focus on fiber when you buy cereal. You want to get at least 4 grams of fiber per 100 calories.
18)Shop around the perimeter of the store. All the processed and foods are in the stacks. The perishables, vegetables, fruit, meat, and dairy are always around the perimeter. Always start in the produce section. Shopping the perimeter promotes a much healthier diet than the shopping in the stacks.
19)Bring you own bags.
20)If avoidable, don’t shop with children. It takes much longer, is harder to concentrate and you will inevitably leave with Coco Puffs,cold drinks, chocolates or other items that were not on your list.
21)Don’t be tempted by the end displays. These are usually impulse foods, highly targeted and usually highly processed, no-so-nutritional foods.
22)Avoid the “P” foods—as in prepared, presliced and precooked. You pay a lot for that extra service, and often prepared foods are over-salted, over-sugared and over-processed.