By Dr. Joey Shulman D.C., RNCP

Today’s consumer is constantly bombarded with a multitude of messages about which foods are healthy and which are not. High protein, low protein, shakes for breakfast, raw food diet—the general public is throwing up their hands in nutritional bewilderment!

With so much contradictory information, it is not uncommon for people to unknowingly purchase the wrong foods. To ensure you are providing your body with optimal nutrition, simply follow the simple steps below and fill your grocery cart with the best nutrition possible.

To help take the mystery out of healthy eating, visit the Truestar Nutrition section to receive meal plans that have been hormonally, calorically and pH balanced specifically for you!

Step 1: Buy most of your groceries from the exterior of the grocery store
As a general rule, the majority of food found in the interior rows of your grocery store is processed and refined, such as crackers, cookies, canned foods and white pasta bread. These foods often contain bleached flours, trans fatty acids and preservatives. The exterior of the store contains foods that are fresh and live, such as fruits, vegetables, lean meats and lowfat dairy products. The foods found in the exterior are filled with vitamins, minerals, essential fats and enzymes that optimize health and prevent disease.

Step 2: Read labels
Often, reading labels can feel like a difficult science test! Typically, the longer the ingredient list and the more words you cannot pronounce, the further the individual food item is from its natural source. When reading a label, it is important to remember that ingredients appear in order of most to least. In other words, if the food item lists the word sugar first, it contains more sugar than any other ingredient. When selecting products, try to stay away from food items that list the words bleached, refined, partially hydrogenated or trans fatty acids. For more information, visit Label Reading 101.

Step 3: Go bulk!
Most grocery stores now offer a large variety of bulk food items. Not only is this easier on your pocketbook, there are several healthy food items available in the bulk section. Examples of nutritious options include whole grain pastas, such as kamut and spelt spirals; beans; nuts and seeds and granola.

Step 4: Do not grocery shop hungry
It bound to happen—your eyes will be bigger than your stomach! When you go grocery shopping when you are hungry, you are tempted to purchase too many unhealthy food items, such as processed cookies, chips, frozen french fries and pop. Keeping unhealthy food out of your kitchen cupboards is one of the most effective methods to ensure the entire family eats healthy. Save the occasional treats and indulgences for when you dine out.

Step 5: Include a variety of colors in your cart
In addition to the minerals and vitamins fresh fruits and vegetables offer, they also contain disease-fighting chemicals called phtyonutrients. Phytonutrients have been shown to offer protection against the major killers in North America, such as heart disease, cancer and type 2 diabetes. Phytonutrients are part of what give the plants their radiant colors and taste. Examples of phytonutrients are lycopene, found in tomatoes, and flavonoids, found in grapes and cherries.

Food to go into your grocery cart

Foods to keep out of your grocery cart

In addition to a healthy diet, exercise is an integral part of losing weight and achieving optimal health. Visit the Truestar Exercise section to design a personalized exercise program to match your lifestyle and help you lose weight and feel great!