With all of the money that goes into advertising junk food today, it might feel impossible to be able to walk into your local grocery store and purchase healthy foods. However, stores are ripe with healthy choices if you know where to look and how to shop for them.

When it comes to types of food and brand items, grocery stores offer their shoppers a lot of choices. So many choices can oftentimes be daunting. Shoppers do not have to be discouraged, however.

First, create a shopping list before you leave for the store. Cooking in a healthy way requires you to have all the necessary ingredients so you don’t want to forget anything.

Consider the food pyramid when planning your menu. It’s important to have the right amounts of vegetables, whole grains, dairy, fruits, lean meat, poultry, fish, nuts, and beans.

You don’t have to eat organic to be healthy. As long as you eat plenty of fresh fruits and vegetables, you’re doing well. Try adding these to your list instead of the canned variety. To get a good deal, and help out your local economy, consider visiting your local farmer’s market.

If you eat a lot of pasta and rice, try buying whole grained. It might take time to get used to the taste, but overall it has more fiber and that’s better for you.

For your meat choices, the best options are lean cuts. You also want to try to stay away from poultry with skins. For fish, salmon is generally a good bet because aside from being inexpensive, it does not usually have that “fishy” taste that can turn people off.

With meat, less is usually more. The USDA recommends that you fill half of your plate with fruits and vegetables, 1/4 of your plate with whole grains, and the other 1/4 with protein. Protein can also come in the form of eggs, tofu, nuts, and beans. Think of your meals in these terms and you won’t have to worry about blowing your entire grocery budget on meat.

The healthiest food options are usually located around the edges of the store. This is where you will find your breads, produce, and meats. The junk food aisles tend to be in the center of the store.

If buying canned food, watch for items that do not contain a lot of salt. Canned fruit that is packaged in fruit juice is also a healthy choice.

Seasonality plays a part in produce. Fruits and vegetables tend to cost less, and are tastier, when they are in season. Some fruits, such as strawberries, can be frozen, too, and used in the off-season instead of purchasing them later when they are more expensive.

Snacking might have a bad reputation, but it can actually be good for you, as long as you don’t overdo it. When you pick out your snack foods, make sure you that you include both healthy and unhealthy snacks. Along with your ice cream and cookies, be sure to include nuts, apples, and bananas as well.

Lastly, pre-packaged food is almost always in sodium and saturated fats. It always makes more sense, when trying to shop for healthy choices, to buy fresh ingredients and prepare the meal yourself. It might take a little bit more time, but in the end you spend about the same amount of money and you have a much healthier meal.