How can I pick out the right food when shopping?

Shop the perimeter. I always tell my patients to shop the perimeter of the store. Spend most of your time in the produce section picking out fruits and veggies to fill 1/2 of your plate. Then head to the meat/dairy to fill 1/4 of your plate with lean protein. The last 1/4 of your plate should be filled with a healthy carb, ie brown rice or whole grain bread. The more natural and unprocessed the food the better.