1. Breads

Choose only the brands that say 100% Whole Grain and also check the list of ingredients carefully. If you see ""wheat flour"" or ""enriched flour"" as one of the first couple of ingredients, then the product is mostly refined white flour with some whole grains added. Many name brands also contain other undesirable ingredients such as high fructose corn syrup and partially hydrogenated oils, so beware. Click Here for LW Smart Choices-Breads.

2. Cereals

Choose cereal brands that contain the least amount of processed ingredients and that contain only whole grains. Also look for at least 4 grams of fiber per serving and limit the sugar per serving to 4 to 8 grams (1 or 2 teaspoons.) Bear in mind most leading kids cereal brands contain between 12 and 20 grams (3 to 5 teaspoons) of sugar per serving. So be careful. Click Here for LW Smart Choices-Cereals.

3. Pastas

Look for 100% whole grain pastas made from whole wheat, spelt, kumet, and brown rice among other grains. If you must buy white pasta, make sure it's made from 100% durum wheat semolina, rather than highly processed enriched wheat flour. Durum wheat semolina is a hearty wheat that renders a healthier, firmer pasta when boiled. Click Here for LW Smart Choices - Pasta.

4. Rice

Brown rice is your healthiest rice choice overall because it retains the bran and germ that surrounds the kernel, making it chewier, nuttier, and richer in nutrients. White rice on the other hand, lacks the healthy bran and germ making it less nutritious than brown rice. Converted rice, another option you'll find on the grocery shelf is a white rice prepared from brown rice that has been soaked and steamed under pressure to force water-soluble nutrients into the starchy endosperm. Click Here for LW Smart Choices - Rice.

5. Meat, Fish, and Poultry.

The American Heart Association recommends two servings of fish per week, such as salmon, because it's a good source of omega-3 fatty acids. Choose lean cuts of red meat such as round, top sirloin and tenderloin, and always choose skinless poultry in order to reduce your saturated fat intake. Click Here for LW Smart Choices - Meat.

6. Dairy

Dairy and dairy alternatives such as soy and nut milks are good sources of bone-building calcium and vitamin D. The difference between regular and certified organic dairy products means the animals are fed no animal by-products, no unnecessary hormones, and are raised more humanely. If you are looking for reduced fat dairy products, there are several options to help you get the recommended three servings a day, including drinkable and single-serve items. But beware! Just because it's low fat doesn't necessarily make it healthier. Many low fat dairy products contain a plethora of chemical additives to make up for the difference in flavor, texture and appearance. Click Here for LW Smart Choices - Dairy.

7. Frozen Fruits & Vegetables

Frozen fruits and vegetables are a convenient way to help fill in the produce gap, especially in winter. Fruits and vegetables destined for the frozen food aisle are often picked at optimal ripeness and put on ice within hours of harvest. In addition, the frozen options may be cheaper than fresh, and won't spoil before you can eat them. Just remember, grab items that aren't laden with heavy sauces and chemical additives. Click Here for LW Smart Choices - Frozen FV.

8. Canned Foods

Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pastas, or rice dishes. Choose vegetables without any added salt or chemical additives, and fruit packed in juice, not sugary syrups. Tuna packed in water, low-fat soups, nut butters, olive and canola oils, and assorted vinegars should be in every healthy pantry. Click Here for LW Smart Choices - Canned.

9. Fresh Produce

Always purchase in-season produce for the best flavor and price. Make sure to choose a wide variety of produce in a rainbow of colors to ensure your body is getting optimum nutritional value. For some healthy grab ‘n' go snacks, pick up some pre-cut veggies in your produce section. Click Herefor LW Smart Choices - Produce.

10. Paper or Plastic?

For those in favor of paper bags, think again. It takes more than four-times as much energy to manufacture a paper bag as it does a plastic bag, not to mention the 14 million trees that were cut down to produce the virgin pulp needed for the 10 billion paper grocery bags used by Americans in a single year, according to the American Forest and Paper Association. So, is it plastic? Somewhere between 500 billion and a trillion plastic bags are consumed worldwide each year. With only 1% to 3% of these recycled, millions end up as litter in our streets, forests and streams. Plastic bags aren't biodegradable. They actually go through a process called photodegradation breaking down into smaller and smaller toxic particles that contaminate both soil and water, and end up entering the food chain when animals accidentally ingest them. Hundreds of thousands of whales, dolphins, sea turtles and other marine mammals die every year after eating discarded plastic bags they mistake for food. In reality, the answer to the question is neither. The only answer is reusable bags and it's easy to get started. Just remember, each time you go to the grocery store buy one reusable bag. In no time you'll have a collection of bags to handle even your biggest grocery outing. And remember, reusable bags make it much easier to transport your groceries from the car to the house.