The shopper next to you could be a dietitian. Here’s how to make her proud. (Photo by Getty Images)

By Kristin Kirkpatrick for U.S. News & World Report 

I like to think of myself as a fairly non-judgmental kind of girl. The problem is, when I’m waiting in the grocery store checkout line, that persona goes out the store’s sliding doors. As I wait for my turn, I find myself examining the contents of others’ carts, and sometimes – dare I say – I judge.

If I see health.usnews.com/best-diet/cookie-diet" href="http://health.usnews.com/best-diet/cookie-diet" target="_blank" data-ylk="elm:itm;elmt:link;t1:a2;t2:article;t3:body;t8:f910c92a-7ab3-372e-9542-d09c8ce2191e;t9:18;itc:0;" data-rapid_p="220">a basket of cookies and cola, for example, I have to resist the urge to turn around and ask, “Why?” The same is true when I see a family wheeling a full cart – without a single vegetable or fruit. Most frustrating, though, is when I see what appears to be a well-intentioned attempt at healthiness that falls short, like a mom who buys a super sugary breakfast bar for her child, believing the claim it contains “real” fruit.

I wish I didn’t have these thoughts; I wish I didn’t even look. But I’ll chalk it up to my job and knowing that the food we choose to put in our bodies has a direct impact on our weight and disease status. Fortunately, the thoughts that go through my head stay there and never come out to a fellow shopper. I thought it was time to put these thoughts on paper.

I can’t blame my fellow shoppers: health.usnews.com/health-news/blogs/eat-run/2014/08/07/top-food-lies-at-the-grocery-store" href="http://health.usnews.com/health-news/blogs/eat-run/2014/08/07/top-food-lies-at-the-grocery-store" target="_blank" data-ylk="elm:itm;elmt:link;t1:a2;t2:article;t3:body;t8:f910c92a-7ab3-372e-9542-d09c8ce2191e;t9:18;itc:0;" data-rapid_p="221">The grocery store is one of the most deceptive places out there, filled with confusing and oftentimes misleading front-of-package claims that trick people into thinking their food choices are healthy when in fact, they’re not. The store is also filled with tempting foods and lots of them. You might have 30 varieties of ice cream or 40 types of frozen dinners. It’s not the fault of the grocery store, either – it simply carries the items, and many stores today are pushing healthier options. That’s why it’s truly up to all of us to make the right choices. Here’s your simple guide to the best cart possible:

1. Your cart should have at least five colors.

The giveaway to a cart that’s lacking nutrient density is one that lacks color. www.sciencedaily.com/releases/2007/08/070819085831.htm" href="http://www.sciencedaily.com/releases/2007/08/070819085831.htm" target="_blank" data-ylk="elm:itm;elmt:link;t1:a2;t2:article;t3:body;t8:f910c92a-7ab3-372e-9542-d09c8ce2191e;t9:18;itc:0;" data-rapid_p="223">Research suggests color is what gives fruits and vegetables many of their amazing benefits including prevention of certain cancers, neurological conditions and stroke.

A cart void of real color means that the person pushing it probably isn’t getting the recommended daily amount of fruits and vegetables. To get yours, aim for at least three seasonally fresh produce items and three frozen items that are out of season. Purchasing a few apples, some spinach, a bunch of bananas, purple potatoes, and frozen cauliflower and carrots will get you up to the five requirements. Then, you’ll just have to go home and actually eat them, perhaps by matching your apples with natural almond butter for a yummy lunchtime snack, throwing your spinach and carrots into a hearty soup, churning your bananas into a morning smoothie or pairing your purple potatoes and cauliflower with healthy lean proteins, such as fish or chicken breast.

2. Middle aisle foods should contain fewer than four ingredients.

The old adage that the perimeter of the store is best is actually true: It’s there you’ll find “whole” foods that have minimal processing. That doesn’t mean, however, that you’ll never need to venture into a middle aisle – you will. The middle aisles contain condiments, crackers, breads, pastas, spices and cereals. Many items in these aisles are healthy, and many are not. How can you figure out the difference between the two? A good rule of thumb is to follow the ingredient trail. For example, choose a cracker that has only three ingredients over one that has 20 because the latter is more likely to contain additives and refined grains.