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Healthy Grocery Shopping, Part 1



Optimal nutrition is fundamental to a life of wellness and achieving nutritional excellence begins with making the right choices in the grocery store.  In fact, much of the work of healthy eating is done right in the grocery aisles.  What follows are some basic rules of the road that will guide you through your travels in the grocery store to ensure a successful and nutritious trip.  Keep the ground rules that follow in mind as you make your way from one area to another.  Concentrate your efforts on the periphery of the grocery store.  The outside aisles are where you will typically find the life-preserving foods nature provides, like fresh produce, low-fat dairy products, and lean proteins that are so vital to good health.  The interior aisles are home to a seemingly endless array of factory-made, nutritionally defunct processed foods, like sodas and chips – so travel quickly through them or detour them all together.

Here are the “rules of the road” for the basic destinations within the grocery store:


Produce – Go for variety, deep rich color, and more, more, more!  All forms of produce have something beneficial to offer, but some are especially healthy.  These superstars include:  broccoli, cabbage, cauliflower, Brussels sprouts, kale, collards, carrots, garlic, onions, leeks, sweet potatoes, dark leafy greens, tomatoes, winter squash, asparagus, red/orange/yellow bell peppers, berries, cherries, plums, any whole citrus, cantaloupe, kiwi, mango, peaches, pears, red grapes, apples, and dried or fresh apricots. Restrict white potatoes, especially if over weight or diabetic.


Dairy – Select reduced fat, low fat, or skim.  Avoid whole milk and full fat cheeses.  Choose trans fat-free margarine spreads instead of butter or stick margarine.



Click here for Part 2



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8 Steps to Lifelong Wellness and Vitality, Part 1

Healthy Snacking, Part 1

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