Overview

With a family, it can be a never-ending challenge to keep the fridge full without emptying your wallet. Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you’re not properly prepared, that’s why it’s a great idea to try and plan ahead. Try to plan family menus in advance and be sure to take notice of the days when you have less time to prepare. Devising a system will allow you to schedule more balanced meals because you can see at a glance how often you’re serving vegetables vs. potatoes, beef vs. fish, or convenience foods vs. home cooking. With a grocery list in hand, you won’t be as likely to wander the junk food aisles and make impulse purchases. We know that grocery shopping can be a daunting task; here are a few helpful choices to consider while devising your grocery list:

• Fresh Fruits and Vegetables - should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Fruits are a great substitute for candies and sweets.
• Grains - Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets.
• Meats - Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
• Beverages - should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you choose soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
• Dairy products - should include low fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium fortified orange juice, or goats' milks and cheese.
• Dressings, Cooking Oils and Condiments - They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
• Frozen Foods - are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
• Canned Foods - are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high fat gravies and high calorie foods like canned spaghetti and ravioli products. Remember, NO MSG!
• Sandwiches - choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.