Let me tell you how should you and I shop groceries:

1. Keep a checklist on your Fridge what you need to buy for your family.

2. Organize basic items what you need in a typical week. Like bread, egg, Milk, orange juice, etc.

3. The basic items which your family eat more frequently have to be of the healthier version. We will discuss it later what is the healthier version of commonly consumed food. 

4. For Snacks: Choose nuts, berries, fruits and the snacks that you prepare by yourself. Not potato chips or Tortillas.

5. Pastries and Bakeries: Most of the snacks from the shelves in the store are prepared with unhealthy fat and should be avoided. It is better to have freshly prepared cookies than the cookies from the shelf.

6. Greens and Vegetables: Shop a lot of vegetable, spinach, broccoli, assorted colorful pepper. The more the color the better it is.

7. Meat: Shop lean cut meat of any kind. Processed meat and grounded meat are best to avoid. If you need to get grounded meat, buy a grinder, or ask the butcher to grind your lean cut meat separately. Never buy a ground meat prepared at the store.

8. Seafood: Shop abundant of Fish and Shrimp, Prawns, Small fish. Buy only fish caught in the wild. Farm raised fish are not a good option even though it is cheaper. Most of the farm raised fish may not have good omega 3 fatty acid content as wild caught. Because in the farms the fish don't get a healthy diet either.

9. Drinks: Just simple plain water. Our main drink has to be plain water. If you ask me to point only one finger to this humongous problem of obesity - It is "Drinking Sodas" .

10. Juice: Juices are not bad thing. But be careful about the serving size and the right kind that you need to pick. See Juice section (Link Coming Soon).

11. Munches/boredom food: get up and get a snack that you need to prepare for 15 -20 mins. Here are some ideas/recipes (Link Coming Soon) for it.

12.  Do not buy food items just because they are on sale.

13. Do not shop when you are hungry, unless you have the shopping list and you are sure you are going to stick to your list.

14. Do not buy more than one new item out of your list at one time.

Tip! Do you know that when we change our food habits, our taste buds in the tongue also adapt to the change fairly quickly. Try it to believe it!