Tips For navigating The grocery store

MyPlate recommends that half of our plate is made up of fruits and vegetables.

Pre-cut produce may be a time saver but costs more than whole produce.

Produce that is in-season tends to be sold at a lower price. Check out what produce is in season now by clicking on the Seasonal Produce Guide | SNAP-Ed (usda.gov).

Frozen and canned produce without additional sugar, sodium and sauces are great alternatives. Because they are frozen or canned at the peak of freshness, they may be even fresher.

Fresh fruits and veggies that are on sale can be bought and frozen to be used later.

Proper storage of fresh produce can help save money and food. Check out how to properly store produce by clicking on Produce Storage - YouTube.

MyPlate recommends that one quarter of your plate is made up of lean proteins.

Lean proteins contain less than 10 grams of fat. Extra lean proteins contain less than 5 grams of fat.

When purchasing ground meat, look at the labels and signage for the percentage of fat in the meat. You always want to choose the meat with less fat.

When purchasing chicken and turkey, choose the skinless options. The skin contains the highest amount of fat.

Fish is a great source of protein and Omega-3 fatty acids. Choices like salmon, tuna, cod, and haddock make for tasty meals.

Sales are a great time to stock up on protein. Meat can stay frozen for up to four months and fish for up to six months. Check out the healthiest cooking methods by clicking on Healthiest Meat Cooking Methods - YouTube.

MyPlate recommends consuming 2 to 3 cups of milk or dairy everyday depending on age, gender, and level of physical activity.

When buying low-fat and non-fat dairy products, read the label don't buy products with added sugars.

Large containers are usually more cost-effective than individual containers.

Block cheese is a better price value than pre-shredded.

Cheeses such as cheddar, provolone, mozzarella, Swiss, and Monterrey Jack can be frozen up to nine months. So, stock up on your favorite cheese if it's on sale.

Eggs can be found in the dairy aisle but are not considered dairy but protein on MyPlate.

When choosing eggs, egg whites may be a better option.​

MyPlate recommends a quarter of your plate should be grains and half of the grains should be whole grains.

Read the ingredient label even if the package says, "whole grains". The bread should have 3 grams or more of dietary fiber.

If you have any allergies or dietary concerns, ask a store employee for an ingredient list if no ingredients are listed.

If your favorite bread is on sale, pick up a few extra loafs and stick them in the freezer for up to six months.

When ordering lunch meat from the deli, look for low sodium options. Lunch meats tend to be loaded with sodium not only to preserve the meat, but to add flavor.

While there are a lot of great cheese options, try and buy the low-fat options.

Deli salads are a quick meal option but can be high in calories and salt. When choosing a salad, look for options that don't include mayonnaise or a lot of cheese. If you are unsure, ask to see an ingredient list.

Rotisserie chickens are great time savers and can be used in a lot of different recipes. To cut down on sodium, opt for the plain chicken or remove the skin.

If you have food allergies or dietary concerns, ask an employee for an ingredient list.

Be sure to read the nutrition facts labels because some frozen products contain added salt, sugar, and sauces.

Frozen produce can be fresher than produce in the produce aisle because the food is frozen at the peak of freshness.

Always compare price per unit between frozen and fresh produce. Out of season produce is typically cheaper frozen than fresh.

Frozen produce does have a "best by" date, so keep that in mind when stocking up. Also, once frozen they must stay frozen, do not let thaw and then freeze again.

Packages in the back or bottom of the freezer may have less warm air exposure

Stick to your shopping lists. Try and avoid the aisle with the tempting sugary and salty snacks.

Non-perishable foods can be found in the center of the store. Some of the items are highly processed for flavor.

Use label reading skills to make sure foods with added sugar, sodium and preservatives are not ending up in the shopping cart.