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• Health food stores are like supermarkets wearing Birkenstocks: Even the most upscale ones still exude a down-to-earth feel and a shared sense of values-natural, healthy and organic are a given.
• "They do exist," says Cheryl Dicks, owner of Healthway Natural Foods in Washington, DC.
• "For example, if you normally buy frosted cornflakes, try whole grain frosted cereals sweetened with honey."
• Look for other healthy basics, such as organic quick brown rice and antibiotic-free meats.
• "Of course, it's OK to veer from your list, too," says registered dietitian Suzanne Havala Hobbs, author of The Natural Kitchen: The Beginner's Guide to Buying and Using Natural Foods and Products.
• be supplement-savvy: How to choose among the hundreds of vitamins, minerals and herbs?
• "Do some homework first," says Judy Simon, RD, clinic dietitian at the University of Washington Medical Center in Seattle.
• "Determine why you want to take the supplement, which form is best-calcium carbonate versus calcium citrate, for example-and check for possible interactions if you take any medications."
• go with the grains: Bins of grains, beans and nuts look inviting and eliminate wasteful packaging, plus they let you buy just the amount you need.
• These closed bins help keep bacteria out and freshness in.
• Vegetarian hot dogs, sausages, burgers and other meatless "meats" are good protein sources, since many are soy-based.
• Ideally a serving should contain at least 14 grams of protein.
• "As a frame of reference, a standard 3-ounce chicken breast has about 21 grams of protein," says Molly Kimball, RD, a sports and lifestyle nutritionist with the Ochsner Clinic Foundation in Louisiana.
• So if you're replacing chicken in, say, a casserole, aim to replace it with about the same amount of soy protein.

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