by Stephanie L. Ewell

Created on: January 27, 2008

Healthy meals start with smart choices in the grocery store. Good nutrition is a challenge if you don't have the right ingredients in your kitchen. Grocery shopping will be easier and you will bring home healthier foods if you start with a healthy grocery shopping list.

To give you an idea of how much of each type of food to buy, follow these guidelines for the amount of recommended daily servings for each of the food groups:

Vegetables and fruits 5 to 12 servings per day
Grain products 5 to 10 servings per day
Dairy products 2 to 4 servings per day
Meat and alternatives 2 to 3 servings per day

Tips for a healthy grocery list:

Fresh vegetables and fruits should make up the largest part of your healthy grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are low in calories.

Most of your grain products should be made from whole grains, not from refined flours. This part of your list should include 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. Read labels to look for 100 percent whole grain or 100 percent whole wheat.

Dairy products should include low fat milk, yogurt and cheese. If you are lactose intolerant, choose soy and rice beverages, calcium fortified orange juice or goats' milk.

Meat and protein choices should consist primarily 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.

Frozen foods are a convenient way to keep vegetables on hand. Read labels and choose low fat versions with good portion sizes. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.

Dressings, cooking oils and condiments are sneaky sources of refined sugar and poor quality oils. Choose dressings made with olive oil, canola oil or walnut oil and low-fat mayonnaise for your sandwiches.

Canned food is also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high fat gravies and high calorie foods like spaghetti and ravioli products.

For sandwiches, avoid processed lunch meats, sausages and hot dogs. Choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef.

Choose fresh fruits, healthy nuts, seeds and whole grain crackers for desserts and snacks.

Beverages like water, low fat milk, juices and herbal teas are all good choices. If you must have soft drinks, choose diet sodas to avoid extra sugar.

Remember, most of the work of healthy eating is done right in the grocery store and the majority of your purchases should be in the vegetables, fruits and grains department.

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