Going to the supermarket can be a daunting task, especially if you are trying to eat healthy. It may seem that the store is packed with food items which are intent on sabotaging your good intentions. It is important to remember that you cannot eat healthy at home if you have not chosen healthy foods to start with; healthy eating starts with healthy food shopping.

Eating healthy means eating a variety of nutrient-packed foods and beverages from the food groups of MyPyramid and staying within your calorie needs. This, combined with choosing foods low in saturated and trans fats, cholesterol, added sugars, and salt (sodium) will help to ensure that you are eating a healthy diet while helping to maintain a healthy weight.

One of the best ways to keep your healthy diet on track is to avoid all the packaged and processed foods in the middle of the store. Here you will likely find foods which are higher in fat, sugar, sodium and cholesterol.

Instead, shop only the inside perimeter of the store, where you?ll find the basic staples, such as fresh fruits and vegetables, breads and other grains, raw meats or seafood, and

dairy products.

Although you have heard this many times, always shop with a list, even if you think you are too rushed to get a grocery shopping list together.

Spending a few minutes thinking about absolute necessities will save you time and money once you are in the store.

It is easy to get distracted and end up with items that are not part of your nutrition plan or budget. Take an extra five to ten minutes to jot down things you actually need.

Consider creating a shopping list based on the MyPyramid food groups to include a variety of healthy food choices. Think about your menu ideas when adding items to your list. Match the MyPyramid groups on your list to the layout of the store.

Involve your entire family. Have everyone in your family make suggestions for the shopping list. Kids (and adults too!) are more willing to try new foods when they help to pick them.

One pitfall for many is grocery shopping when you are hungry.

If you are shopping hungry, you may not make the best decisions on what to get, or even how much to purchase.

Or, you may just end up grabbing any fast-foods in sight because your body is yearning to be fed!

To make the healthiest choices, use the Nutrition Facts. The Nutrition Facts panel on the food label is your guide to making healthy choices. Using the Nutrition Facts panel is important when shopping to be able to compare foods before you buy.

When reading the Nutrition Facts panel, choose fewer foods high in Trans fat; saturated fats; cholesterol; and sodium, yet choose more foods high in fiber; vitamin A, C, and E; calcium; potassium; iron; and magnesium.

Here are some key phrases you?ll see on the Nutrition Facts panel on the back of the package:

Serving Size Portion control is important for weight management, but don?t expect manufacturers to make it easy for you. Many products come two to a package.

The label may say one serving is 200 calories ? for ?one pastry.?

Calories and Calories from Fat This tells you how many calories are in a serving, and how many of those calories come from fat. Remember that this information is for one serving as defined on the label.

Nutrients by Weight and Percentage of Daily Value (%DV) This shows how much of each nutrient is in one serving, by weight in grams and by %DV.

This symbol refers to the recommended daily allowance for a nutrient based on a 2,000-calorie diet (some nutrients, such as sugar and protein, don?t have a (%DV).

Fats are listed as ?Total Fat? and also broken down so you can see how much is unhealthy saturated fat and trans fat.

Vitamins and Minerals Vitamins and Minerals are listed by (%DV) only. Pay particular attention to vitamin A, vitamin C, calcium, and iron; most Americans don?t get enough in their diets.

Ingredients They?re listed in order from the greatest amount to the least. Experts offer a rule of thumb: the fewer the ingredients, the better.

Armed with knowledge about healthy shopping, you can enjoy food shopping while exploring different foods and learning about their Nutrition Facts by reading the Nutrition Facts panel on food items. Healthy choices can make a healthy you!

The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, marital or veteran status, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.

The Extension Service can provide you with free information concerning a healthier you.

To request your free copy of Your Personal Path to Health: Steps to a Healthier You, contact the University of Arkansas Cooperative Extension Service, White County office, at 411 North Spruce Street in Searcy, (501) 268-5394 or 800-467-8166, or by email: kcobb@uaex.edu.

The Arkansas Extension Service is part of the University of Arkansas Division of Agriculture.

Source: The Daily Citizen