Photo: Thinkstock

Rule #1: Stock Up on Essentials

  • Eggs: They contain healthy cholesterol and are good for your heart.
  • Milk: If you go for dairy, choose 2 percent. Hemp and almond milk are also good choices.
  • Whole-grain bread: Choose a loaf with at least 3 grams of fiber per slice.

Rule #2: Color Your Fruit and Vegetable Drawers

Your fruit and vegetable drawers should contain every color of the rainbow: red, orange, yellow, green, purple and brown.

  • Red peppers, tomatoes, apples
  • Oranges
  • Lemons
  • Spinach and kale
  • Grapes
  • Mushrooms
If you can't fit all of this produce in your crisper, remember that you can also choose frozen vegetables.

Rule #3: Makeover Your Dairy Drawer

Remove the temptation to binge on high-fat cheeses by buying cheeses that are big on flavor or naturally contain less fat. Or, better yet, snack on Greek yogurt instead.

  • Shredded or grated Parmesan: You don't have eat a lot to experience the flavor.
  • Goat cheese: Delicious and creamy with less fat and calories than cow's milk cheeses.
  • Greek yogurt:This staple is high in protein and great for cooking.

Rule #4: Pack Your Fridge With Protein

Replace ground beef as your family's go-to protein with these leaner options.

  • Chicken: Lean breasts and rotisserie are both good options.
  • Lean turkey: If you buy lunch meat, look for brands with no added nitrates, or choose ground turkey as a beef substitute.
  • Tofu: Buy extra firm if your family is trying it for the first time.

Rule #5: Chill Your Condiments

Choose condiments that have a long shelf life and health benefits, including:

  • Chopped garlic in a jar
  • No-sugar-added fruit preserves
  • Mustard
  • Salsa
  • Hummus
More Ways to Shop Smarter
Indulge in Spa Treatments at a Discount
Many people consider massages to be overly indulgent, but you can find a deal that fits your budget. Most massage schools require students to give hundreds of hours of massages before being certified, so many schools offer clinics for students to get practical experience. There, you can get a massage at a discount. On average, a 60-minute massage with a student costs just $20. For people who regularly get massages, this can save you about $500 a year. Make sure the student is supervised during the massage. If you have a certain type of back pain or style of massage you like best, call in advance and get recommendations.

Stop Losing Money on Quickly-Ripening Fruit
To keep berries fresh for almost two weeks, wash them with a mixture of one part white vinegar to 10 parts water. The diluted solution keeps you from tasting the vinegar. Drain the berries and store them in fridge. Raspberries will last for about a week, and the strawberries will keep for two weeks. To keep bananas fresh for almost a week, wrap the bunch's crown with plastic.

Treat Your Pans Well so That They'll Last Longer
After cleaning a pan, pour in a little olive oil and put the pan on low heat for about 5 minutes. Wipe off any excess oil that hasn't been absorbed. Heating the oil helps fill the small nicks and scratches; this is similar to how you season a cast iron skillet. If you use your pan almost every day, try this one time every couple of weeks. To further extend the life of your pan, place paper towels in it before you store it to keep it from getting scratched in your cabinet.

More from Doctor Oz
As a reminder, always consult your doctor for medical advice and treatment before starting any program.


Next Story