All Aboard the Healthy Food Tour

April 29, 2013 Updated Apr 29, 2013 at 8:38 AM EDT

By Jaclyn Asztalos

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April 29, 2013 Updated Apr 29, 2013 at 8:38 AM EDT

Tonawanda, N.Y. (WKBW) - Going into a grocery story with a healthy plan in mind could be a bit intimidating.

"Being healthy and fit is being mindful of your body, how you feel and what you are using to fuel your body," Buffalo Athletic Club Nutritionist and Trainer Julia Stephens said.

Julia Stephens is a Nutritionist and Physical Trainer with the Buffalo Athletic Club. She took us on tour of Budwey's Grocery store, showing us the good the bad and the just plan yummy. We started out in the snack isle.

"One of the hardest isle to navigate is your snack food isle. People think, if I only eat a few chips but they are loaded with fat. They are fried in grease. Then they say well, I can have the baked version. If you are opening a bag of chips, you probably aren't going to eat just a few so they are still bad for you," Stephens said.

Stephen also said those foods are loaded with salt. She said if you are craving a snack item it's better to stick with pretzels.

The breakfast cereal isle is the next stop. Although advertisers said it is loaded with good nutrition, that is not always the case.

"A lot of the cereal, especially with marketing, it will say they packed with fiber and have all sorts of vitamins and minerals. However, you are still getting way too much sugar," Stephens said.

She does say that a fiber cereal or oatmeal would be the best if cereal is what you want to eat.

Now, you may have been in the frozen food section and seen easy meals with the words "healthy" or "lean". Stephens said that doesn't always mean the food is nutritious.

"This is a frozen dinner, looks like a frozen snack. But it's loaded with fat, carbohydrates and sodium," Stephens said.

Food aside, Stephens said hydration is important to your body.

"Drink as much water as you can. Juice, sports drinks and energy drinks are filled with sugar," Stephens said.

If you don't like drinking plan water, there are low sugar water additives that Stephens said could be part of your healthy living.

Stephen said you also want to focus on getting enough protein.

"The good way to supplement protein is to add chicken. Adding six to nine ounces of protein to a sandwich or salad will help you to stay full," Stephens said.

Finally, Stephen said healthy eating is all about the fruits and veggies.

"You want to make sure you eat a lot of fruits and vegetables. It's a great source of fiber and natural sugar if you are in the mood for something sweet," Stephens said.

Stephens said you don't always have to stay on the straight and narrow. You can be healthy and treat yourself once in a while with a few simple tips.

"Being healthy does not mean you have to deprive yourself. Just always eat in moderation and be mindful of portions," Stephens said.

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