Your Guide To Healthy Shopping (Part 1)
by Vanessa Selene Williams

When you go to the supermarket, do you feel bombarded by choices? Do you find it hard to find healthy items for you and your family? If so, you are not the only one. Most of us get the message that you can stay healthy by eating healthy. How can we apply this message to our daily lives?

Earlier this year, the US government came out with new dietary guidelines. Among them included the message to use "the food guide pyramid as your guide." The purpose of the food guide pyramid is to promote variety, moderation, and balance in your diet. According to the July issue of the Journal of the American Dietetic Association, basing your eating habits on the pyramid improves the nutritional adequacy of your diet. One way to apply the food guide pyramid is to keep it in mind when you go to the supermarket and plan meals.

Before grocery shopping, prepare. Make a list using the pyramid as your guide. For example, put your grains, cereal, and breads on the list first, then vegetables, then fruits, then dairy, then meats, nuts, and legumes, and then last and least fats and sugars. After preparing your list, eat. Going to the grocery store hungry results in sabotage. Grocery stores appeal to all your senses and may result in buying unnecessary and unhealthy items.

While you are shopping, ignore the layout of the store. Navigate through the store according to the food guide pyramid: In other words, go down the aisle containing bread, cereal, or grains first. Then proceed up the pyramid.

BREAD CEREAL PASTA AND GRAINS - 6-11 servings
The base of the food guide pyramid is grain: supplying you with your complex carbohydrates, B vitamins, and fiber. Complex carbohydrates and B vitamins are responsible for supplying your energy. Increasing complex carbohydrates in your diet automatically decreases unneeded calories from fat. In addition, diets high in fiber reduce your chance of heart disease.
Look for:
* Nutrition statements that say "Good Source of Fiber" or "High Fiber." 
* Whole grains. 
* Different types of grains and pasta. Experiment!

FRUITS - 2-4 servings 
The second hierarchy consists of fruits and vegetables. You should consume 2 to 4 servings of fruits per day. Fruits are a good source of antioxidants, Vitamin A, Vitamin C, Folic Acid, and Potassium. These vitamins and minerals are mainly responsible for protecting your body. Studies show if you consume at least five servings of fruits and vegetables per day, you decrease your risk of cancer.
Look for:
* Fresh Fruits 
* Light Syrup or Water Packed 
* Choose some fruit high in Vitamin C. Such as oranges and tangerines. 
* Buy Fruit Juice

VEGETABLES - 3-5 servings
Like fruits, vegetables also help protect your body. Vegetables are a good source of Beta-Carotene, Vitamin C, fiber, and antioxidants. 
Look for:
* Dark, Green, Leafy Vegetables. Dark green leafy vegetables are high in Folic Acid and Beta-Carotene 
* Yellow, orange, or Red Vegetables. These vegetables are also high in Beta-Carotene 
* Vegetable juice.

DAIRY/SOY PRODUCTS - 2-3 servings
Dairy products are an important source of calcium, Vitamin D, riboflavin and phosphorous in you and your family's diet. By consuming a significant amount of dairy products, you reduce your chance of getting osteoporosis later in life as well as help your growing family build and maintain healthy bones. Dairy products include items such as milk, yogurt, and cheese. Butter and cream cheese are not dairy products because of their high fat content and low amount of nutrients. There are now conflicting reports on the safety of dairy products. If you are vegetarian or choose not consume dairy; you can substitute with soy or rice milk. Calcium fortified orange juice can also be a substitute.
Look for:
* Nutrition statements such as "Low-Fat" "Fat Free" and "Skim." 
* Look for calcium fortified products to replace dairy.

MEAT NUTS EGGS AND LEGUMES - 2-3 servings
Meats and legumes contribute a significant amount of protein to your diet. Protein is important to your muscles. However, our diet tends to over-consume protein from meat. Meat consumption is associated with excess fat. By consuming excess meat, you increase your chance of cancer and osteoporosis. Consume meat in moderation and look for meat alternatives such as legumes.
Look for:
* Nutrition statements "Lean" and "Extra Lean." 
* Replace one meat dish with legumes. 
* Buy skinless meats.

Click here for Part 2 of this article.