Victoria Shanta Retelny, RD,  has a great strategy for shopping when you don’t have time to plan meals or make a list - it is what she calls 3 simple changes that can make a big difference:

1. Monitor your salt intake.

   • Check labels for sodium and shoot for nothing over 480 – 500 mg of sodium per serving. 

   • When you add salt to home-cooked meals or at restaurants, taste the food first – it may not need salt.

2. Buy drinks without calories.

   • Liquid calories account for a big part of the average American’s caloric intake. 

   • Not only does it contribute to overweight and obesity, but it displaces other nutritional calories.

   • Here are some ways to make lower-calorie beverage choices:

     • Choose skim/low-fat lattes versus drinks with cream and whipped cream

     • Drink mineral water with a twist of lemon, lime, or orange instead of regular or diet sodas.

     • Incorporate unsweetened tea into your daily regimen – as it’s a great low-calorie, nutritious way to begin and end the day (as long as you don’t add a lot of cream and sugar!)

3. Eat less meat and more plants.

   • Not only will you be helping to save our planet by eating more plants, but people that eat more vegetables typically get more fiber, potassium, and anti-oxidants in their diets when they forgo animal products.

   • Designate weekly meatless days, experiment with roasting different vegetables (asparagus, leeks, Brussels sprouts, string beans, and squash), and visit farmers’ markets.