By now it should be apparent that nutrition is an important aspect of healthy living. You can exercise until your legs fall off, but if you don’t have a sound nutrition plan, you’ll likely never see the results you want. What you purchase at the grocery store can make or break your weekly nutrition goals. This column will discuss common pitfalls made while food shopping and how to avoid them.

Wander through most grocery stores and you’ll notice that the freshest foods are found on the perimeter, while heavily processed, fat- and sugar-laden foods stick to the middle. While those interior foods may tantalize you with tasty and time efficient meals, it’s likely they contain a lot of the baddies that prevent you from trading those mushy love handles for that coveted Apollo’s belt (or iliac furrow). If your goal is to tone up, shed some wintertime “insulation” or up your healthy lifestyle, avoid the center and choose the fresh produce and lean meats that line the perimeter.

There is always a bit of confusion surrounding the difference between processed and unprocessed foods, and why the former may not be the most nutritious choice.

Processed foods are often stripped of the necessary vitamins and minerals available in whole or non-processed foods, reducing their overall nutritional benefit. While you may think you’re improving your diet by eating a “nutrition bar” (and I use the term “nutrition” loosely), chances are the calorie-to-quality nutrition content ratio is very much skewed. The words “nutrition,” “vitamin,” or “antioxidant” can be used to cleverly market products and attract health-conscious buyers, but many of these so-called health foods are no better than a chocolate bar or can of soda.

Processed foods also tend to include high concentrations of chemicals and additives designed to enhance taste and increase produce shelf life. While definitive research is still required, some experts have made efforts to link these chemicals and additives with cancer and other potentially fatal diseases.

Another potentially negative aspect of processed foods is that they tend to be absorbed quickly into the body. As a result, the body exhibits an energy spike, but quickly crashes inciting a craving for more of the same. Whole foods take longer to digest which means sustained energy and more calories burned. Yup, that’s right, you can burn calories by eating healthy, whole foods! That’s not an excuse to skip the gym tonight, though.

Most nutrition experts agree that, when purchasing produce, the key to optimal nutrition lies in variety. Humans require a variety of vitamins and minerals that are not available in one type of fruit or vegetable. An easy way to increase variety is to choose an array of colors. Each will come packed with its own set of vitamins and minerals, and can also be helpful in reducing nutritional boredom.

Make sure that when you choose your fruits and vegetables, you look for those that are firm, ripe and void of blemishes. To save money and avoid wasted fruits and veggies, shop for an amount that will sustain you for only a few days. The freshest produce tends to rot quickly. Also, if possible, choose certified organic produce. This ensures the food you consume has not been altered through harmful additives, pesticides and other chemicals.

We’ve all done it before. It’s likely we’ll do it again. Going to the supermarket on an empty stomach is the quickest way to sabotage your healthy diet. Whether stopping by the store on your way home to pick up something for dinner, or dropping in for a post-workout snack, chances are you’ll start craving “quick fix,” high-calorie items to sustain you until your next meal. Whenever possible, grab a healthy snack or meal before heading to the store to eliminate any diet-damaging grocery store binges.

Another way to make sure you’re getting optimal nutrition is to create a list before heading out to the store. Plan out your meals for the week, write them down and stick to them while shopping. Without a game plan, it’s easy to become entranced by all the bright lights, colorful labels and marketing ploys located throughout the stores. Sticking to your list will help you stay focused. When putting together your list, it can be helpful to use a resource such as MyPyramid (www.mypyramid.gov) to ensure you’ve included all the recommended food items into your weekly menu.

Food labels provide necessary information regarding nutrition content. Reading them, however, can be a challenge. Here are some helpful tips provided by the American Heart Association to take the guesswork out of label reading:

Check total calories per serving: Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).

Limit these nutrients: Remember, you need to limit your total fat to no more than 56–78 grams per day – including no more than 16 grams of saturated fat, less than two grams of trans fat and less than 300 mg cholesterol (for a 2,000 calorie diet).

Get enough of these nutrients: Make sure you get 100 percent of the fiber, vitamins and other nutrients you need every day.

Quick guide to % DV: The % DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower % DV – five percent or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV – 20 percent or more is high.

There is no % DV shown for trans fat on the panel because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. We recommend eating less than 20 calories (less than two grams of trans fat) a day – that’s less than one percent of your total daily calories (for a 2,000-calorie-a-day diet).

When the Nutrition Facts panel says the food contains “0 g” of trans fat, it means the food contains less than 0.5 grams of trans fat per serving.

When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat.

The grocery store can set you up for success or failure. Be sure to choose items wisely, and your health and fitness goals will finally be within reach.

Note: Before integrating any nutrition changes into your weekly menu, be sure to consult your doctor or speak with a nutrition expert.