Fresh produce. While it’s good to have a list of staples, be sure to choose a variety of fresh fruits and vegetables.Frozen fruits and vegetables can be a good way to add variety when fresh produce isn't in season.
Fats. You do need some fats in your diet — it's simply a matter of choosing healthy fats and limiting them to an appropriate amount. Options can include natural peanut, almond, and cashew butters. Avocados, nuts and seeds, and olive oil are also good staples for your grocery shopping list. These provide mono- and polyunsaturated fats, which are more easily metabolized without increased cholesterol storage.
Foods to Avoid
Sodium: Opt for low-sodium soup when you can, and ask for low-sodium lunch meats at your deli counter. You can still eat foods with sodium. Just be sure your product doesn't have more than 300 milligrams of sodium per serving.
Condiments: Look for a vinaigrette or oil-based salad dressing instead of a creamy one. You can also try topping your favorite sandwiches with mustard, which is generally a healthier condiment choice.
High Fructose Corn Syrup: Also known as invert corn syrup. Sodas, candy bars, cakes, cookies, pastries and even energy/granola bars are loaded with sugar and calories, so it’s best to avoid them.
Remember to enjoy everything in moderation. Having a good understanding of healthy and unhealthy foods means you’ll make the most of every grocery shopping trip.
Thanks to Dr. Andrew Weil for this inspiration.