Improving your eating habits begins at the grocery store. Here is a guide to shopping cart essentials and supplies to stock your kitchen with. As a general rule, stick to the perimeter of the grocery store because if you are eating right, 75 percent of your food should come from these areas.

The first section you need to start in is produce. Fresh veggies and fruits are the groundwork of healthy eating. You can’t really go wrong with picking something from this section. Listed are some of the best picks that I would recommend:

• Apples are good to have on hand for quick snacks. They are packed with fiber, and the natural sugar helps you with cravings.
• Dark green vegetables. I am talking about kale, broccoli and spinach. They are loaded with folate and vitamins and are high in calcium.
• Bananas are another handy snack. The fruit is great in smoothies. Buy a bunch at a time and if you do not eat them before they turn brown, peel them and freeze in an airtight container for a quick, frosty addition to your favorite smoothie combo.
• Lettuce. Stick with romaine, which is great for salads. Pass on the iceberg which is low in nutrients.
• Carrots are a simple snack and easy to eat on the go.
• Avocados are a healthy fat and great for a sandwich.

The next section is the bread and cereal aisles. Don’t be fooled by the tricky healthy-sounding words on packages such as “healthy choice,” “high fiber,” “12-grain,” etc. Avoid anything high in sugar and starchy carbs such as doughnuts, pastries, muffins and sugary cereals. Always go straight to the nutrition label and read the ingredients. Here’s a list of healthy options:

• Whole wheat bagels, English muffins and bread. Make sure the first word is whole and look for 100 percent whole wheat.
• Oatmeal. This is my favorite breakfast food and can be made in just minutes. I always add fruit and nuts for added flavor.
• Whole grain pasta. Choose whole wheat, quinoa and even brown rice pasta for added fiber that will keep you full and satisfied.
• Whole grain cereal. Look for cereal low in sugar, high in fiber and made with whole grains.

The next area is one of my favorites and that is the dairy aisle. Avoid highly processed foods and foods high in sugar. Here are my top choices:

• Cheese. I think I eat cheese every day. It is packed with calcium, so it’s still healthy to eat it in moderation as long as you keep your portions in control.
• Eggs. I could eat five of these a day; they will keep you satisfied until lunch time.
• Yogurt. Look for Greek yogurt and ones with high protein and low sugar.
• Skim milk. It has less saturated fat than regular milk and is loaded with vitamin D and calcium.

The next area is meat and protein. One of the most important keys to eating healthy is finding the right protein and lean meats. Avoid processed meats such as bologna and hot dogs and meat high in fat like sausage.

• Fish is a great source of omega-3 fatty acids, which are great for your heart. Choose fresh if you can afford it. Some of my favorites are wild salmon and tuna.
• Boneless, skinless chicken breasts are a staple at my house and a healthy source of protein.
• Beans are good sources of fiber, protein and other nutrients. Some staple varieties include garbanzo beans, black beans and kidney beans. The ingredients on the back should just say beans and you can add them to salads, soups and even salsa.
• Canned chunk-light tuna in water is super convenient for making salads and sandwiches.
• Lean beef because doesn’t everyone love a good burger!

Miscellaneous items that I always suggest include:

• Olive oil and coconut oil. Use it for cooking.
• Herbs and spices. Some of my favorites that I add to dishes are cinnamon, pepper and basil.
• Salad dressing. Don’t skimp on the high-in-fat kinds, especially poly and mono saturated fats. Fat free is not always the best nutrition option because it is usually loaded with processed ingredients.

Some ingredients that you should always avoid are trans-fat (hydrogenated oil), high-fructose corn syrup and things highly processed.

So next time you go to the grocery store have a plan and figure out your meals for the week. Planning ahead helps you make healthy choices and avoid impulse eating.

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