grocery

When you go grocery shopping, think first and foremost in terms of fresh and unprocessed foods. That means spending more time in the produce section,
where you can stock up on fruits and vegetables, along with whole grains and low-fat dairy products.

Here are some other tips for healthier shopping

Make a list. Before shopping, decide which meals you're going to make during the coming week and include the ingredients on your shopping list. Don't forget
to plan for breakfast and snacks, too. With a list at hand, you're less likely to stray to the tempting but unhealthy foods. As a bonus, you may also save time
and money on grocery shopping by using a list.

Eat before you shop. This is a cardinal rule of grocery shopping. Don't hit the aisles hungry. If you do, everything will look appealing, especially those higher
fat, higher sodium items.

Stick to the perimeter. The outer aisles of most grocery stores are where you'll find the healthier items, such as produce and dairy goods. The inner
sections and special displays are designed to entice shoppers with more snacks, sweets and processed foods.

Buy fresh. Fresh foods often are better choices than processed foods because they naturally contain less sodium and fat, and you can control the
ingredients that go into your meals. Fresh foods also often have more flavor, color and health-promoting vitamins, minerals and fiber than their packaged
counterparts do. If you do buy convenience foods, such as frozen pizzas, lunch meats or soups, choose those with reduced fat and sodium.

Read nutrition labels. Most foods in the United States carry a Nutrition Facts label that can help you figure out how they fit into your lifestyle. These labels
may be a little confusing at first, but once you learn how to interpret them, they make it much easier to shop and plan your meals. Compare like items and
choose the one with less fat and sodium and fewer calories.

While you don't need to map out a strategy as if you were planning a corporate takeover, it does help to plan for your grocery shopping. After a while, it may
become second nature to follow these tips.You're more likely to prepare healthy dishes if you have healthy foods stocked in your kitchen. Try to keep these
staples in your pantry or refrigerator all the time:

Fruits. Choose a variety of fresh fruits, such as apples, oranges and bananas. Others beyond the ordinary, such as apricots, dates and berries, can help add
interest to your diet. Select canned fruit in its own juice or water, not heavy syrup, and frozen fruit without added sugar.

Vegetables. Buy fresh vegetables, such as tomatoes, carrots, broccoli and spinach. Choose frozen vegetables without added butter or sauces, canned
tomato products low in sodium and canned vegetable soups low in sodium.

Dairy products. Look for low-fat, fat-free or reduced-fat milk, buttermilk, cheeses, yogurt and sour cream.

Grains and grain products. Aim for whole-grain and low-fat varieties of bread, bagels, pitas, cereal, rice, pasta, crackers and tortillas.
Nuts, seeds and dry beans. Almonds, walnuts, kidney beans, lentils, chickpeas (garbanzos) and sunflower seeds are healthy options. Look for unsalted or low-
salt varieties.

Meats, poultry and fish. Opt for lean selections, such as skinless chicken and turkey, unbreaded fish, pork tenderloin, extra-lean ground beef, and round or
sirloin beef cuts.

Baking items. Low-fat egg substitute, low-fat margarine, fat-free cooking spray, fat-free or reduced-fat evaporated milk, unsweetened cocoa powder and
angel food cake mix help keep cooking and baking healthier. When possible, try using applesauce, mashed bananas or pumpkin in place of half of the
shortening or oil in baked goods. Commercial fat substitutes specially designed for baking are also available in the baking aisle.

Condiments, seasonings and spreads. Light salad dressings, herbs, spices, flavored vinegars, salsas and olive oil can add zest to your meals.

Keeping healthier items on hand also makes snacking easier. Moderation is key. With a well-stocked kitchen, you can reach for an apple just as easily as a
cookie — although your willpower may take some work.

Healthy cooking techniques
The foods that make up a healthy diet are usually simple to prepare. The difficult part is breaking away from ingrained cooking habits. To manage your blood
pressure better and improve your health, learn to cook with less salt and fats

Here are some tips to get started:

Invest in nonstick cookware to saute or brown foods so that you don't need to add fat, such as vegetable oil or butter. Fat-free cooking sprays are also good
options.

Grill, broil, poach, roast or stir-fry your foods instead of frying them. Use smoked or salt-cured meats sparingly, and trim excess fat and skin from beef, pork
and poultry.

Cook fish in parchment paper or foil to seal in flavor and juices.

Saute onions, mushrooms or other vegetables in a small amount of low-sodium broth or water instead of butter or oil.

Substitute lower fat dairy products, such as reduced-fat cream cheese and fat-free sour cream, for their higher fat counterparts.

To enhance a food's flavor without adding salt or fat, use onions, herbs, spices, flavored vinegars, fresh peppers, garlic or garlic powder, ginger, lemons,
limes, sodium-free bouillon, or even small amounts of reduced-sodium soy sauce.

Dress up vegetables with herbs, spices or a light sprinkling of butter-flavored flakes.

Rinse canned foods, such as tuna and vegetables, before using to wash away some excess sodium.

Reduce the sugar in baked goods by about half and season with a bit of cinnamon, nutmeg, vanilla or fruit to enhance sweetness.

Prepare stews and casseroles with only two-thirds of the meat the recipe calls for, adding extra vegetables, rice, tofu or pasta instead.

Since water softeners may be a hidden source of sodium, use unsoftened water for drinking and cooking.

If you tend to cook or bake in traditional or ethnic ways that call for lots of fat and sodium, don't be afraid to modify your recipes. Give yourself permission to
experiment with spices, substitutions or recipes you wouldn't normally try. You may be pleasantly surprised by what you create — and it could be the start of
new family traditions.