You can follow a few shopping strategies at the grocery store. Stay on the perimeter -- the most nutritious foods (fresh produce, seafood, meats and dairy products) tend to be placed around the edges. The heavily processed foods that are higher in fats, sugar and sodium are usually in the middle aisles.
Choose fresh fruits and vegetables that are firm, ripe and unblemished. Watch out for mold, especially on berries and produce packed tightly together in small boxes. Buy only the amount of produce you need for a few days so your fruits and vegetables don't spoil in your refrigerator. Buy frozen fruits and vegetables if you need to store them longer.
Look for good quality meat, seafood and poultry. Color is not the best indicator of freshness, so follow your nose. Meats and seafood should smell fresh and clean. The flesh should firm, and not sticky or slimy. Take a few clear plastic bags from the produce department to the meat department. Raw meat should already be wrapped securely, but why take a chance on leakage? Put each selection into its own bag to be sure there will be no cross-contamination of raw meat juices onto the rest of your grocery items.