If you are trying to eat a healthy diet, a trip to the grocery store can be daunting. There are so many choices that it can be hard to know which are best. You can use national recommendations and package labels to help you find food products that are nutrient-dense and low in unhealthy fats and sugars.
Dairy Products
Many dairy products are healthy choices, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that many Americans should increase consumption. Milk, yogurt and cheese are good sources of calcium, an essential mineral for strong bones. Cottage cheese is especially rich in high-quality protein with all of the essential amino acids that you need to get from your diet. Not all dairy products are fortified with vitamin D, but you can read the nutrition facts panel to check whether the dairy product contains it. Choose reduced fat or fat-free dairy products because they are lower in calories and saturated fat, and select plain yogurt or flavored yogurt that does not have added sugars.
Vegetables and Fruit
Eat at least three servings of vegetables and two servings of fruit to meet the recommendations in the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services for healthy adults on a 2,000-calorie diet. Fresh vegetables and fruit are not always in season, but canned or frozen products can be high in the same essential nutrients such as vitamin A, vitamin C, potassium, magnesium and dietary fiber. Some ideas are canned green beans, corn, peas, carrots, beets peaches or pears, or frozen broccoli, cauliflower, spinach, berries or cut melon. Juice counts as a fruit or vegetable, and some possibilities are tomato, mixed vegetable, orange or apple. When you choose fruit or vegetable products, read their labels to make sure that they do not have added sugar or salt.
Whole Grain Carbohydrates
Whole grain carbohydrates can be healthy food products, and the 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that a diet that is high in whole grains may reduce your risk for coronary heart disease. They are natural sources of vitamins, minerals, antioxidants and dietary fiber, and you should get at least half of your grains from whole grain sources. The Linus Pauling Institute Micronutrient Information Center states that whole grains include rye, oats, whole wheat, barley and flaxseed. Examples of whole grain food products that you can find at some supermarkets are rye bread, whole-wheat English muffins or tortillas, multi-grain pretzels or crackers, oatmeal, whole-wheat pasta and whole grain breakfast cereals. Read the food package label to make sure that the first ingredient listed is a whole grain.
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