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How to Choose Healthy Foods at the Supermarket

Choose healthy foods with confidence the next time you go to the supermarket using these helpful tips.


  • Step 1: Be package conscious Be package-conscious. Read labels to determine the fat, sodium, calories, and other nutritional information.
  • TIP: Go to to learn more about how to read nutrition facts labels.
  • Step 2: Eat fresh Eat fresh, vibrantly colored fruits and vegetables, such as broccoli, peaches, spinach, berries, and carrots. Opt for the fruits and vegetables that are pre-washed or pre-cut to save you time if you are in a hurry.
  • Step 3: Choose fat-free or low-fat milk Choose fat-free or low-fat milk. Look out for flavored milk, such as chocolate, vanilla, or strawberry.
  • TIP: Flavored milk contains added calories and sugar.
  • Step 4: Select meat, pork, and poultry Select pork and red meat with the least amount of fat, such as loin or round. Choose the breast when purchasing poultry rather than the thighs and legs.
  • Step 5: Look for whole grain bread Look for breads that are whole grain and high in fiber, such as those containing oats, oatmeal, whole wheat, or buckwheat.
  • TIP: The bread should contain at least 2 grams of fiber per slice.
  • Step 6: Choose an oil Choose oils with the least amount of saturated fat, cholesterol, and trans fat. Use olive oil, canola oil, corn oil, or sesame oil.
  • Step 7: Make a grocery list Make a grocery list before you head to the store to prevent impulse buys -- unless you are trying a new fruit or vegetable.
  • FACT: The first English food law came in 1202 when King John of England proclaimed the Assize of Bread, which prohibited the adulteration of bread with ingredients like ground peas and beans.

You Will Need

  • Nutrition labels
  • Fresh fruits and vegetables
  • Fat-free or low-fat milk
  • Lean meats and poultry
  • Whole grain bread
  • Olive
  • canola
  • corn
  • or sesame oil
  • Grocery list

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