YOU will find grocery shopping easier if you start with a healthy grocery shopping list. With the list in hand, you will not wander the junk food aisles and make impulse purchases. Agnes Kyotalengerire brings you tips on how to identify and buy healthy, nutritious food for your family

During grocery shopping, fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and are usually low in calories. At least five or more servings of vegetables and fruits every day are a must to everyone. Choose a variety of fruits and vegetables that everyone in your family will enjoy.

The grain and cereal products you choose should be made from whole grain, not refined flour. Include whole grain bread, whole grain pastas and whole grain breakfast cereals in your list.

Whole grains are rich in vitamins, minerals and fibre, which are often lacking in modern diets. While you shop, read labels to look for 100% whole-grain or 100% whole-wheat.

Your protein and meat choices should consist of fish, poultry and lean meat. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meat and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.

Beverages should be kept simple. Water and low-fat milk; for example, skimmed milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose fruit sodas. They come in a variety of flavours like sweet orange, pineapple pizazz, citrus, grape lemon lime and strawberry on the market.

Dairy products should include low-fat milk, yogurt and cheese. If you do not want cow’s milk, choose soy and rice beverages, calcium-fortified orange juice, or goat’s milk and cheese.

Take extra care with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Always read labels to choose dressings made with olive oil or canola oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.

Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy, if you choose low fat versions. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers and breaded foods.

Foods in cans and jars are also very convenient. However, look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.

For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed meat, sausages and hot dogs.

Do not load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.