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With Mayo Clinic nutritionists Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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February 29, 2008 3:03 p.m.

Shopping for health

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By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

"You are a dietitian; it is easy for you to eat right."

A common assumption and comment I've received more than once. Really, I don't mind as it is an invitation to remind my friends, colleagues, and acquaintances that I am human — not free from temptations of rich and delicious desserts, sweet treats, and any of the other sugar, salt, or fat laden foods that dominate our food supply.

So how do we make a healthy diet part of our lifestyle, and not feel guilty about the occasional treat? Start with the grocery list:

At the top of the list write down fruit and veggies. Buy those that will be your staples to grab and go. Then add those that you will put on the table or include in a recipe.
Keep healthy foods in your refrigerator and cupboards: whole grain bread/cereals/starches, lean meat(s)/fish/vegetarian protein source such as beans, low fat yogurt, low fat milk, etc. These are your breakfast and quick meal or snack foods.
Think of a few meals for the week — check out a Web site such as ours or others for recipe ideas. Add ingredients to the shopping list.

And importantly, keep a balance — I exercise regularly, not only for general well being but as a balance to my love for food. No guilt when I enjoy a sweet treat!

Please share your shopping tips with the rest of our community.

Wishing you good health,

Katherine

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6 comments posted

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June 17, 2008 3:08 a.m.

Well, I have to tell you that I found a site where they sell Discount Vitamins. I thought this is a tip that deserves to be shared. They have many other drugs that are very cheap. Hope this helps you!

- Ada

March 6, 2008 5:51 p.m.

I found a book that I think is a real winner. Eat This, Not That by David Zinczenko includes all of the fast food restaurants and helps the reader make better choices when ordering. For folks who want some help in following a healthier eating plan, this is a great resource.

- Julie

March 5, 2008 10:09 a.m.

I make a menu each week and break it down by protein, veggies, and other (rice, fruit, etc.). Then create my grocery list from the menu. I like your idea to put fruits and veggies on the top of list though, that way we are sure to get enough for snacks (items that aren't on the menu for main meals).

- Jacquie

March 5, 2008 12:09 a.m.

My wife and I have found the online shopping (Peapod for example) helps in that we are not being seduced by advertising, the aromas, etc. had we personally been in the store as we shop.

- Mike

March 4, 2008 6:19 p.m.

For those who struggle with overeating, it is important not to go grocery shopping when you're hungry. I struggle with not eating enough, so I do the opposite---shop when I am hungry for healthy foods.

- Martha

March 3, 2008 12:31 a.m.

a good advice ,i will keep a balance english-learner.cn

- George