Article: To get a better handle on your diet, you should sit down and write out a grocery list before you head to the grocery store. Consider choosing four to five healthy meals for the week and writing down the ingredients for these meals so you know exactly what you are getting and do not impulse buy when you are at the store. Think about the nutritional value of the items on your list. Go for more fruits, vegetables, healthy sources of protein, and healthy sources of dairy. Bring the list with you when you go shopping and stick to the getting only the items on your list. Stay in the outer areas of the grocery store, such as the produce and fresh food sections. Try not to spend time in the center or middle aisles, as they are often stocked with processed and prepackaged foods. You should also avoid picking up any of the unhealthy snacks at the check-out counter. Make a meal plan where you account for the majority of your meals for the week. Include any snacks you will eat throughout the day and try to limit yourself to only the foods noted in your meal plan. Keep in mind it is important that your meal plan is reasonable and healthy. Rather than deprive yourself of all your favorite foods, see if you can integrate it into your meal plan in healthier ways. For example, if you love fried chicken, maybe you can include chicken in your meal plan and prepare it in healthier ways, such as baking or broiling it. This way, you can still enjoy this food without overindulging. Avoid skipping meals, as this can lead to more intense hunger and overeating when you do sit down to eat. Keep your meal plan consistent and have at least three meals a day at the same times every day. You should also let yourself enjoy a treat once and awhile, as cutting yourself off entirely can lead to even more feelings of guilt, shame, and anxiety. You may have on small treat once a week as a way to keep your diet healthy but also enjoyable and reasonable. Another way to determine if you are eating based on emotion is to do the broccoli test, where you ask yourself when you are feeling hungry, "Am I so hungry I would eat broccoli right now?" If the answer is yes, you are likely physically hungry. If you answer no to this question, you are likely eating emotionally. This test is one way of taking a moment to consider your craving before you act on it. You can also take a few deep breaths and acknowledge your food craving, rather than act on it right away. Try to take five minutes to consider why you are craving a certain food and whether or not you are acting on emotion instead of actual hunger. Make your meals an occasion and savor every bite. Start with a small portion of food on a plate of nine inches or less. Pause for one to two minutes before you begin eating to contemplate your food and show appreciation for it. Then, take small bites and chew slowly. Try to taste the food completely before you swallow it. Eating mindfully will help you avoid emotional eating because you end up focusing on the experience of the food and the act of eating it. Bringing all your senses to the table when you eat will also allow you to appreciate the flavors, textures, smells, and appearance of the food. Rather than cut out snacking completely, you should replace unhealthy foods in your pantry with healthy alternatives. Go for unseasoned nuts and unsalted popcorn instead of potato chips. Cut up fruits and vegetables and place them on a platter with healthy, fat-free dip. This way, when you feel a food craving coming on, you can reach for healthy snacks. You should also remove any tempting foods from your home, such as bags of chips, cookies, candy, or any processed or prepackaged foods. Taking these foods out of your space means that when you do feel a craving coming on, it is that much harder to satisfy the craving with unhealthy snacks. Stress reducing foods like herbals teas or fresh fruits can be a good alternative to unhealthy snacks. If you notice your emotional eating is triggered by stress, go for foods that will help you feel calm and relaxed. If you tend to get late night food cravings due to stress, you should try snacking on dark cherries. They can increase the levels of melatonin in your body, allowing you to relax and get a better sleep. You can also add fish rich in omega-3 fatty acids, like salmon, to your diet to help you combat feelings of depression and anxiety.
Question: What is a summary of what this article is about?
Make a grocery list before you go food shopping. Plan out your meals for the week, including snacks. Do the broccoli test before you give into a craving. Focus on your food when you eat. Replace unhealthy foods with healthy alternatives. Have stress reducing foods.

Provided your shopping list is well-organized, you should be able to tell at a glance which items may be found in which aisles. Do a methodical sweep of the store. Go through the most important aisles first, and make sure you have all of the things you need before you move on. Try to cross off your shopping list categories (i.e.: fresh vegetables) at a time. Shopping are made easier if you go at times when the supermarket isn't as crowded. Late nights before closing are perfect for this, as well as weekday mornings when most people are busy working. In contrast, it's not recommended you go shopping during the weekend or in the early evening if you can help it. The supermarket will be busier and you'll spend more time wading through the foot traffic. Cloth grocery bags are a useful touch if you want the best shopping experience. You will save on the added fees for plastic bags, and cloth bags are more durable. Using cloth bags to shop with is also environmentally friendly, so you can feel good about yourself while you shop. When you're buying food items, it's a smart idea to make a habit of checking the expiry date. This is especially important for things with a short shelf life such as milk. If there are multiple copies of an item available for purchase, check a few of them and pick whichever one has the latest expiry date. You should leave room on your shopping list for improvisation. In-store specials are worth exploiting if it's something you would have wanted anyway. Although your shopping trip shouldn't be dictated by what's on special, taking advantage of these opportunities is a great way to make the most of the money you spend. If your shopping trip is going to be fairly in-depth, you'll want to count for the time the frozen grocery items will be out with you. Frozen products like ice cream shouldn't be kept out of frozen storage for too long unless you want a mess on your hands. If you think the shopping trip is going to take a while, aim to have these frozen foods picked up last.
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One-sentence summary --
Plan out your trip by aisle-type. Go shopping during off-peak hours. Use cloth grocery bags. Check the expiry date. Keep an eye out for in-store specials. Get frozen foods last.