Organize your grocery shopping list by aisle. Follow these tips for filling that list with the healthiest foods from each aisle.

On Your List:

• Whole wheat bread, pita pockets, and English muffins
• Whole-grain flour tortillas

Look for the words "whole wheat" or "whole wheat flour" as the first ingredient on the label.

Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice.

On Your List:

• Skinless chicken or turkey breasts
• Ground turkey or chicken
• Salmon, halibut, trout, mackerel, or your favorite seafood
• Reduced-sodium lunchmeat (turkey, roast beef)

If you buy red meat, choose the leanest cuts -- ones with very little marbling.

Eat ground chicken or ground turkey breastinstead of ground beef. These are much lower in fat. Get creative with the condiments and you’ll get flavor without the fat.

On Your List:

• Brown rice
• Whole wheat or whole-grain pasta

Again, favor whole grains whenever possible.

On Your List:

• Tomato sauce
• Mustard
• Barbecue sauce
• Red-wine vinegar
• Salsa
• Extra virgin olive oil, canola oil, nonfat cooking spray
• Jarred capers and olives
• Hot pepper sauce

Many sauces and condiments are surprisingly high in sodium and sugar. Look for sugar-free varieties. Keep track of sodium levels, especially if you're cutting back on salt.

Replace mayonnaise and other high-fat condiments with options like salsa and hot sauce, or choose light mayonnaise.