Build a better grocery cart

Hitting the grocery can be a bit like going into battle. Armed with your artillery (cash), plan of attack (grocery list) and tank (your cart), you enter the field of play set on stocking your kitchen with the nutrients and foods you need to fuel your body for whatever activities lie ahead. Landmines in the form of Doritos, half-priced baked goods and free samples linger around every corner, but they won't tempt you! Not this time, because this time you've got a plan.

For many (myself included), hitting the grocery every week is an overwhelming errand that I'd rather contract out to literally anyone else. The winding aisles, coupon cutting, shopping cart bumper cars and temptations to cheat on my carefully outlined list usually leaves me grabbing for the nearest glass of red wine by hour's end. More often than not, I find myself aimlessly zig-zagging from one end of the store to another, trying to figure out where they keep the anchovies or popping back to the produce section because I forgot to grab an avocado.

But the grocery store doesn't have to be enemy number one. No, in fact, with a little preparation and education, we could all (myself included) learn to tolerate, maybe even enjoy our weekly grocery runs. Below, you'll find your holy grail grocery guide. Print it, bookmark it, refer back to it often. Designed by registered dietitian and Wall Street Journal best-selling author Toby Amidor, M.S., the guide is a guarantee that you can build a healthy grocery cart every. Single. Time. Fill your cart with mostly items listed on the checklist, and you'll be in a position to bake, mix, match, grill, saute or fry your way to healthy meals all week long. And while we can't prevent that guy with the two kids from grabbing the last good batch of bananas or the woman in the frozen foods aisle from running headfirst into your cart at 10 mph, we can promise you that at least your list and your objective will be no stress and no fuss.

Before you head out the door in with your list in hand, dressed in full armor (or, you know, leggings) ready to take on whatever aggravations, lines or chocolate-covered goodness your local store throws at you, keep in mind these simple shopping commandments to keep you on track:

1. Just as momma said, never walk through those sliding grocery doors hungry. Hunger is the enemy of good preparation. Hunger leads you away from the seafood counter and down the chips aisle. Hunger results in impulse buys that you don't need or even really want once you're back in your not-hangry mindset. If you must go to the store right after work or at a time when you haven't eaten in a while, grab a healthy snack before you pull into the parking lot to stave off hunger until after you've checked out.
2. We've said it before and we'll probably say it again because it's just that important: Meal planning is your friend. To cut down on the chance of getting sidetracked by those cupcake baking mixes, spend some time thinking about the meals (including snacks and even sweet treats) that you want to enjoy during the week before you put your final list together. Think of meal planning and your list as your first line of defense against impulse buys.
3. Here's one you've heard before: Shop the perimeter to ensure your cart looks like something out of a health food magazine. The perimeter is where you'll find most of your basics—produce, meat and dairy—while most of the processed items—cereals, chips, cookies and candy—will be in aisles closer to the interior of the store.
4. The perimeter is not a hard-and-fast rule, though. Don't be afraid to venture into the middle for some meal ingredients with longer shelf lives, such as canned beans and frozen vegetables. Just be cognizant of flashy endcap displays and buzzwords that will try to pull you into their unhealthy orbit. Resist! You can do it!
5. Now for my favorite rule: Think of the produce section as the hot new bar that everyone wants to hit up. You've skipped the line, gotten in and it's time to hang out there for a while. Spending more of your time in the produce section is a surefire way to fill your cart with all kinds of healthy options for your refrigerator. Think of your cart as you would your plate, aiming for about 50 percent to be full of fresh fruits and veggies. Your body will thank you. Shopping in season is not only cheaper, but it will also help you avoid meal boredom after you've been at this whole healthy eating thing for awhile. See something called a Santa Melon? Grab one to try! Switch up your greens every week to add some pizzazz to your salad game. The produce section is where it's at, friends!