Build meals around:

• Fresh or frozen vegetables and fruit

• Lean proteins such as chicken, fish, eggs, beans, and turkey

• Whole grains such as oatmeal, brown rice, and whole-grain bread

• Low-fat or unsweetened dairy products

• Healthy fats such as nuts, seeds, avocado, and olive oil

Frozen vegetables, canned beans, canned tuna, and pre-cooked whole grains can also be nutritious and convenient. Check food labels for added sugar, sodium, and saturated fat.

The goal is not to buy only “perfect” foods—it is to create balanced meals using mostly nutritious ingredients.