by Carol Gioia

Created on: July 11, 2008   Last Updated: April 23, 2010

Choosing healthy food at the grocery store is the key to maintaining the well-being of your body. Satisfying hunger is only one component of eating. Food is the main fuel that provides a high energy level and a positive outlook. You want to look your best, being energetic and productive throughout the day, and the proper diet of a balanced combination of foods will help you with this goal.

* Preplan

Before going to the grocery store do your "home" work. Learn the basic dietary guidelines recommended by the National Institute of Health and the American Heart Association. A diet of foods low in fat, saturated fat and cholesterol is safe for almost everyone of every age.

Daily requirements for a healthy diet:

2 small or 1 large serving lean meat, poultry of fish
2 servings milk, cheese or yogurt (all low fat kinds)
4 tsp added fats (margarine and oil)
2-6 servings bread, rolls, cereals and crackers
2 servings rice, potatoes or pasta
4 servings vegetables
4 servings fruits
2 servings of other low fat foods (including snacks)

Daily servings of the amounts listed can be spread over three meals and two snacks per day. This basic food consumption pattern can be adjusted down for a weight loss program.

* Make a list

Make a grocery list using the above servings per person in your family as a guideline. Planning meals for an entire week is helpful for determning what is on hand and what needs to be put on the list for purchase.

* Read labels

Armed with the grocery list, the next step is to read food labels while shopping. New food labeling laws make it possible to choose foods that meet your health needs.

Food labels give the following information:

- What is the standard serving size for the product
- How much fat is in one serving
- How much saturated fat and cholesterol is contained in a serving
- How much salt (sodium) is in a serving
- How many calories are there per serving

Labels have been required on all packaged foods since 1994. This is the best tool to insure food items purchased are healthy and nutritious.

* Avoid fatty foods

For healthy eating, cut back on purchases of foods high in fat and unsaturated fat; such as red meats, whole milk, cheese, ice cream, pastries, packaged snack foods like chips, and fast foods.

* Concentrate on Produce

Foods that come from plants do not contain cholesterol, so fruits and vegetables are a good choice for the bulk of food purchases. Fruits are an excellent choice to serve as both snacks and

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