Healthy tips for the grocery store

FORT WAYNE, Ind. (WANE) - Healthy tips for the grocery store from the Lutheran Health Network.

Click on this link to open a color pdf page with the tips.

Fruits and Vegetables:

* Fresh fruits and vegetables should make up the largest part of your heart-healthy food shopping list.
* Buy your favorites and cut them up in advance for easy snacking; or you can buy them pre-cut to save time.

Frozen Foods:

* Frozen foods are a convenient way to keep healthy foods on hand. However, be sure to read labels and avoid thos with fat, sodium and sugar.
* Frozen fruit without added sugar can help with budgest when fruit is not in season.

Whole Grains/Cereals:

* Most of your grain and cereal products should be made from whole grains for important vitamins, minerals adn especially for heart-healthy fiber.
* Look for cereal with more than 5 grams of fiber per serving.

Canned and Dry Goods:

*Watch out for high sodium content in canned items. Choose the "no salt added" varieties.
* Dry beans are an inexpensive and nutritious way to add plant protein and fiber to your diet.

Dairy and Refrigerator Case:

*Dairy products should be fat-free or at least low-fat
* Choose reduced-fat or fat-free cheeses in flavors such as white cheddar, sharp cheddar and mozzarella.
* Look for trans-fat-free spreads adn those with teh least amount of saturated fats.

Deli Counter:

* You can reduce the fat content of sandwiches, snacke and salads by choosing lean deli cold-cuts and prepared foods.
* If you buy rotisserie chicken, remove the skin before eating it.

Lean Proteins:

* Your protein choices should be as lean as possible, such as chicken without skin, turkey breast, fish and lean cuts of pork and beef. Remove skin before cooking.
* Choose beef cuts labeled 90-95% lean or cuts with terms "loin" or "round."
* Pork should be any of the loin varieties.
*Nuts, nut butters without hydrogenated oils, seeds and legumes are also good protein choices.

Oils, Condiments and Spices:

* Choose non-stick cooking spray, olive oil and canola oils.
* Compare labels to choose products that have fewer calories, fat and sodium.

Snack Foods:

* Snacking can be a great way to boost your nutritional intake.
* If you choose low-fat or reduced-fat snacks, read and compare labels. These snacks often have the same number of calories as the regular versions so make sure you keep your portions small.
* Don't eat directly out of the bag - put a small portion in a bowl, then put the bag away. Or better yet, divide big bags into small plastic bags as soon as you get them home from the store.

Beverages:

* Beverages should be kept simple. Water and fat-free milk, 100% juices and decaf herbal teas are all good choices.

In Addition...

* Choose "real" foods such as 100% whole-grain items with little processin and as few additives as possible.
* Always make a list and stick to it. This will save time, money and extra calories.

This information was provided by Lutheran Health Network.