Be a Smart Shopper
It can be challenging to make healthy choices when you shop for food. A shopping list can help you stay focused on healthy items.
Here are the healthiest sections of the grocery store, along with some shopping tips:
Dairy
Fat-free and low-fat dairy products make great snacks. They’re a good way to help manage blood sugar. Look for:
- Low-fat yogurt
- Skim milk
- Low-fat cheese and cottage cheese
Fruits and vegetables
Produce is low in fat, high in fiber, and loaded with vitamins and minerals. Look for:
- Apples
- Cauliflower
- Blueberries
- Spinach
- Broccoli
- Strawberries
- Cantaloupes
- Tomatoes
- Carrots
Meat, poultry and fish
A serving of protein should fill up one quarter of a standard dinner plate. Limit the amount of beef and cheeses, like cheddar or American. They’re high in fat and cholesterol. Look for:
- Eggs, egg whites
- Cod, salmon, scallops, shrimp
- Skinless chicken breasts
- Lean red meats
- Lean deli meat
- Canned tuna (light, water-packed)
Whole grains and starches
Whole grains, beans, and starchy vegetables (like potatoes and corn) are low in fat and cholesterol. They’re also packed with vitamins, minerals, and fiber. Look for:
- Black, garbanzo, pinto beans
- Granola bars (low sugar)
- Whole grain bread
- Oatmeal, rolled oats
- Cereal (whole grain, low sugar)
