TEN tips for navigating the grocery store.

A grocery store can be confusing no matter who you are!

Below are TEN tips to navigate the store for healthy food with ease.

1) HAVE A PLAN. Make a grocery list and know what meals you’re going to make for the week or at least a few of them. Without a plan, you might end up wandering each aisle, and inevitably things will drop in your cart that you didn’t want or need. Also, never shop on an empty stomach!

2) START IN THE PRODUCE SECTION. Eat the rainbow! During each meal, half of your plate should be vegetables and/or fruits! The USDA recommends adults eat at least 2 cups of fruit and 3 cups of vegetables a day!

3) BUY ORGANIC! (when it matters) Always try to buy organic from the Environmental Working Group's “Dirty Dozen” list: strawberries, spinach, kale, nectarines, apples, grapes, peaches, pears, cherries, celery, tomatoes, hot peppers, and potatoes. The "clean fifteen" list you can buy generic, if you wish: Avocados, sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplants, asparagus, kiwis, cabbage, cauliflower, cantaloupes, broccoli, mushrooms, and honeydew melons. The Environmental Working Group is a independent non-profit company that tests amounts of pesticides every year left on fruit and vegetables AFTER being washed.

4) READ LABELS! If you are not buying a whole food, always check the label. If there is more than 5 ingredients, then you might want to put the item back.

5) LOOK HIGH AND LOW. Food companies with the biggest budget are going to be placed at eye level. These companies add the most sugar, salt, and fat to make their food more palatable.

6) DON’T FORGET YOUR WHOLE GRAINS. Whole grains are part of a well-balanced meal. Always get whole grain; they are more nutritious and have more fiber. Reach for whole grain millet, couscous, quinoa, brown rice, bulgur, barley, and whole-wheat pasta. Beware of multi-grain claims – multi-grain does not mean whole grain!

7) STOCK UP ON CANNED AND DRY GOODS. Buying bulk dry goods is an easy way to always have beans and whole grains on hand. Look for canned beans, tomatoes, artichokes, mushrooms, and vegetables (search for low sodium options and rinse off after opening).

8) ALWAYS KEEP FROZEN FOODS ON HAND. Frozen foods will last a long time and are a great source of fruits, vegetables, and whole grains. In a pinch, they are quick and healthy meals to heat up and eat. They are also great for smoothies!

9) ASK FOR HELP. Don’t be afraid to ask your grocer for help finding something. Some stores will even special order items for you.

10) AVOID PROCESSED FOODS. A processed food is anything found in a package or not found in nature. These foods contain hidden, harmful oils, preservatives, and added sugars.

BONUS! REMEMBER YOUR FIBER!

Only 5% of Americans reach the daily minimum requirement for fiber. Adult women need ~25grams/day, adult men need ~38grams/day and the average child needs 19+ grams per day. Make sure every meal has fiber by including veggies, fruits, whole grains, nuts/seeds, and beans/legumes. Beans have the highest average fiber amount. Increased fiber intake is linked with lower weight and lower risk of heart disease and some cancers.