When trying to shop for healthy foods, buying groceries can be an overwhelming experience; but it doesn’t have to be.  Here are some simple, helpful tips that will help keep you on track.

• Make a list: When you make a grocery list of healthy foods before going to the store, you're less likely to fill your shopping cart with junk foods. Plan your menu ahead of time and make a list based on the meals you plan. Once you arrive at the supermarket, stick to your list.
• Eat before you shop: You're more likely to purchase unhealthy foods if you're hungry when you get to the store.
• Downsize your cart:When you're pushing around a full-size cart, it's easy to fall into the trap of tossing in "just one more thing" - multiple times. Use a smaller cart or hand-held basket, which only has room for the essentials.
• Pick produce first:Fill up on colorful fruits and vegetables.Although is usually best, frozen or canned fruits and veggies are also good choices—just be sure to opt for the plain frozen veggies and not the ones in creamy sauces
• Hug the perimeter: In many grocery stores, the inner aisles are stocked with sugary, fatty and high-calorie snacks and packaged goods. The outer areas of the store usually stock fresh produce, lean meats and low-fat dairy foods. The inside aisles offer some healthy options like olive oil, canned beans, canned tomato products, some whole grains and frozen fruit and vegetables, so when you do venture to the middle, be sure to grab only what you need.

• Get on the whole-grain train: Whole-grains add texture and flavor while also delivering a boost of health benefits. Instead of refined white breads and pastas, go for whole-grain breads and pastas and brown rice.
• Shop alone whenever possible: You're more likely to give in and purchase unhealthy foods if your children are begging for them or if you're distracted by other people.
• Read nutrition labels: Look for foods low in calories, saturated fat and sugar. Opt for foods that contain protein, fiber and a variety of key vitamins and minerals.
• Map out your grocery store:  You're less likely to stop and consider unhealthy foods if you know where everything is. 

So next time you shop, have a plan, make a list and avoid the temptation to fill your cart with unhealthy foods. 

The month of May brings the last day of school, planting flowers, graduation parties and the long-awaited summer vacation!  It also brings warmer temperatures and spending more time outdoors which leads to this gentle reminder that adults and children need to drink more water to prevent dehydration during the hot summer months.  Water helps to keep your muscles energized, lubricate joints, regulate body temperature, and nearly all of your major body systems depend on water to work properly.
 
According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts recommend even more). That can seem like a daunting task on some days if you don’t like to drink water, but here's the catch:  you don't have to drink 64 ounces of water alone.  All fluids count toward your daily intake, not just plain old boring H20. Water is best, but drinking liquids like milk, tea and juice can contribute to your total.
 
You can also absorb water through food because many fruits and vegetables contain high water contents. 
 
Here are some fruits to incorporate into your diet:  watermelon, strawberries, grapefruit, cantaloupe, peaches, pineapple, oranges and raspberries. 
 
Vegetables might include cucumbers, iceberg lettuce, celery, radishes, tomatoes, green peppers, cauliflower, spinach, broccoli and baby carrots.
 
How much water do you drink a day?  Can you add in some tasty fruits and vegetables this summer to get more water into your body so you feel less sluggish and tired?  Set a goal this summer to up your water totals and see how much better you look and feel every day.  Have a fun and safe summer!