When you’re not eating meals from Let’s Dish!, choosing healthy foods from the grocery store is important for maintaining good heart health. Here are some helpful hints for tackling your grocery shopping…

Make a list! Before you head to the store, take time to make a list. It will save you time and money.

• List out meal ideas for the week and determine what ingredients you will need to pick up. Make sure your menu includes all of the My Pyramid food groups to ensure that you are eating a wide variety of foods.
• Organize the ingredients according to the section in which they are located in the grocery store. This will prevent you from walking back and forth looking for the items that you need.
• Don’t forget to add some healthy snacks to your list. Everyone enjoys a little boost between meals, so include options such as dried fruit, nuts, unsalted pretzels, or low fat popcorn.

Have a Strategy! Have a plan before you go.

• Leave the decisions to your head, not your stomach! Don’t go grocery shopping when you are hungry. It’s easier to stick to your list when you have something in your stomach, so plan to grab a snack before you go.
• Establish a day and time that is easy for you to move quickly and easily through the store.
• Coupons are a great way to save money and expand your food choices. Use a coupon to experiment with a new meal item you wouldn’t normally purchase.
• If you take your kids with you, use it as an opportunity to teach them about different colors, smells, and types of food. Let them pick out a new food each time you shop, but try to make it a healthy one!

Learn to Read Labels! The Nutrition Facts panel should be your guide to choosing foods. Manufacturer’s are allowed to place numerous claims on food packages, but that doesn’t mean the food is necessarily a healthy option.

Always check the serving size first. All of the information listed on the Nutrition Facts panel is based on if you consume the serving size listed.

• Hit the highlights on the label: look for 0 grams of trans fat, less than 3 grams of saturated fat, a moderate sodium level (see my previous post on sodium), and 3 grams or more of fiber for grain products.
• Compare the labels for different products to see which is the best choice. Also, compare the differences in various versions of foods to see if there is any real benefit to the modified version. For example, a low-sugar product may not have a significant difference in calories when compared to the regular version, and may actually have added fat and sodium to make up for the modification in sugar content.

Learn Tricks Along the Way! Knowing what to look for and how much to stock is essential for making a quick and easy trip to the grocery store. Here are some tips for completing your trip with ease and still make healthy choices along the way:

• Remember that frozen fruits and vegetables are just as good as fresh and they last longer. Stock up when various stores have sales on their frozen produce so you will always have a fruit and vegetable option available. If you want to stock fresh produce, only buy the amount you will eat over a few days to avoid throwing food out and wasting money.
• Look for key words on meat packaging, such as “97% lean ground beef” or “lean ground chicken/turkey.” Keep bags of frozen boneless, skinless chicken breast for a quick, low-fat meat source when time is tight. Buy your meats when they go on sale and remember that they can always be frozen until you are ready to use them.
• Include low-fat milk, yogurt, and cheese in your diet to provide lean protein and plenty of calcium.
• If you choose to include frozen meals in your diet, become familiar with the brands and the amount of fat, calories, and sodium typically contained in each. The brands will vary quite a bit. Be careful, because even if they claim to be lean or healthy, they may still be high in sodium.
• When choosing grain products, look for the words, “100% whole grain.” For example, when choosing bread look for one that says, “100% whole wheat,” on the label rather than just buying a brown-colored wheat bread. Choosing grains with these words on the label guarantees that you will be getting some fiber from that food.
• Don’t forget that including beans and peas, lentils, nuts, and nut butters is a great way to get fiber, protein, and the good fats in your diet. If you are limited on time, use frozen beans and peas.
• If you stock your pantry with canned foods, choose products that say, “No-Salt-Added,” on the label. Most canned vegetables have a salt-free version. If you can’t find the salt-free version, drain the food, rinse it, and cook it in fresh water.

Catherine Joiner
Cardiac Clinical Dietician

Catherine Joiner, a registered dietician and volunteer for the American Heart Association, joined the Food for Thought blogging team as a guest writer as Let’s Dish! focuses on heart health in February. If you’d like to ask Catherine a question, please email us or add a comment to any one of her posts.

> Read all of Catherine’s tips on Food for Thought