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Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don't have the right ingredients in your kitchen.  With a little guidance, healthy choices are a cinch to find in any supermarket.

Plan Ahead for Success

Before you set out for the supermarket, plan your meals for the week, and create a list to shop from.  And don't shop hungry: An empty belly often results in impulse purchases that may not be the healthiest.

When planning your grocery list, make sure you are including all the foods you need for good health, and nothing more.

• Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores.  Choose a rainbow of colorful fruits and vegetables.
• Breads, Cereals, and Pasta. Choose the least processed foods that are made from whole grains. 
• When choosing whole-grain cereals, aim for at least 4 grams of fiber per serving, and the less sugar, the better.
• Meat, Fish, and Poultry. Eat fish, especially salmon, most days a week.  Choose lean cuts of meat. 
• Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. 
• Frozen Foods. Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in winter. 
• Canned and Dried Foods. Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes.
• Choose "real" foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself.
• Stay clear of foods with cartoons on the label that are targeted to children. If you don't want your kids eating junk foods, don't have them in the house.
• Avoiding foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce.