Regardless of what nutritional program you are following - whether it is low fat, no-sugar, low carbohydrate, or based on some other method - there are always healthier choices that can be made when you are shopping.

Support your nutritional program week-by-week and day-by-day by ensuring that you stock up on wholesome foods you need for your meals and snacks. Having right food on hand helps you avoid eating wrong things such as food, which are too high in fat, calories, sodium, and sugar. Additionally, shopping wisely helps you eat more of good things like fibre, vitamins, minerals, and antioxidants.

Use suggestions below to avoid supermarket "traps" and help stay on track...

Plan The Shop & Shop The Plan ------------------------------

Put on your 'thinking cap' and make a list of foods you need before you shop and stick closely to it. Plan your shopping around your favourite meals and recipes & don't be tempted by those wayward specials that may fall outside of foods best for your program.

HALT! Don't Shop When You're Hungry-Angry-Lonely-Tired ------------------------------------------------------ Heed this word and make sure to eat before you shop to avoid impulse buying or stocking up on items you may regret later.

Begin With Colours -------------------

Fill up your shopping cart first in produce section with lots of vitamin-rich vegetables and fruits. Select a variety of colours, flavours and textures to add interest and variety to your meals. Be adventurous and go for exotic fruits or vegetables that you may not usually choose.

Choose Individual Servings ---------------------------

When buying chicken, fish or meat, get single meal-size servings that you can freeze and use as needed. That way you'll always have good-quality fresh protein on hand and won't be tempted to eat more than your body wants. Likewise, buy fresh vegetables like mini carrots in small packages too. They'll stay fresh and make convenient "on-the-go" snacks.

Read Labels ------------

Imagine how convenient it will be to read a quick email from your therapist that can give you just insight you were looking for to move beyond your failed relationship or that obsession with chocolate that was left in wake of a bad break-up. This could be very addiction that is causing you to buy larger sized clothes all of sudden.

Think about worried mother who doesn't quite know what to do about her child's out-of-character or unusual behavior. Or even worse, distraught parent trying to cope with his teenager's drug or alcohol addiction. And of course there are other intense problems, such as teen pregnancy, death of a loved one or terminal illness in family.

These can be tough problems to tackle in an already stressed environment that is world we live in. But when do you find time to go to your therapy session? This is especially case when your therapist is not available during day, over weekends or at some other time when it is convenient to you?

Think about time it takes to travel back and forth for a therapy session even when you do manage to schedule one. There is ever increasing cost of gasoline to contend with too, adding to stress that might lead you to seek counseling in first place!