Eating healthy starts in the grocery store. What you do or don’t put in your cart can determine how well you stick to your diet. By leaving sodium, fat, and sugar-filled junk on store shelves, and bringing home fruits, vegetables, and foods that are full of fiber, you won’t have to engage in as many food fights with yourself at home, and you’ll make it easier to make it a healthy choice when your stomach is growling.

So what, exactly, should be in your grocery cart and pantry? The best and worst choices are listed below. Next time you’re headed to the grocery, take this list with you and you’ll be sure to be stocked with the good stuff by the time you get home.

WHITE AND BROWN BREADS Enriched white breads are highly refined and lack the nutrients of whole-grain breads. The bran and germ have been removed from white bread for longer shelf life, and with that, also gone are the fiber, iron, and B vitamins you need. And just because bread is brown or is labeled “wheat” doesn’t make it healthy. Be sure to check the ingredients panel. The first ingredient should include the word “whole,” which means that they include the entire seed. Whole grains have been proven to reduce the risk of cancer, heart disease, Type 2 diabetes, and obesity.

CRACKERS, COOKIES, AND CAKES These are filled with calories and added sugar and fat that will pack on the pounds. Plus, they don’t have the nutrients, vitamins, and minerals your body needs to stay healthy. If you must have a snack, choose versions that are labeled low-fat, whole-grain, or reduced sodium. For more on what these labels mean, read this article.

JUICE Even if it’s labeled 100 percent juice, it’s best to avoid it altogether. Sure, there are vitamins and minerals, but they’re full of calories and sugar, and devoid of fiber that will fill you up and keep you satisfied. It’s harder for the body to register “I’m full” when you drink your calories. Instead, choose water, milk, or other calorie-free beverages.

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