Your 3 days at expo

Three days at Expo can be like three days touring a foreign city—you often leave feeling like you just didn't quite see it all. The show is a small city of tempting choices—education, speakers and parties all surrounded by the sights, sounds and flavors of the Expo floor. To help you make the most out of your trip, we've taken a cue from travel books and created a three-day show planner and pointed out our Expo faves, as well. Bon voyage!

Suggested itinerary: Grocery

Kick off Wednesday morning New England style with a "regular" coffee (two creams, two sugars) at Dunkin' Donuts, and head to the Boston Convention Center to join the Retail Store Tour (11 a.m. to 4 p.m., Southeast Lobby). Then get your Boston bearings with a stroll along the 3-mile Freedom Trail (thefreedomtrail.org), which showcases 16 nationally important sites. On Thursday focus on Keeping it Local (1:00 p.m. to 2:30 p.m., room 252B), and learn to monetize the local-eating trend. The evening is all about mingling as NFM presents its first ever Industry Innovator Awards at the Community Celebration (5:30 p.m. to 7:30 p.m., Level 1, North Lobby). But don't stay out too late: keynote speaker Mark Bittman will open Friday's events at 9 a.m. in the Grand Ballroom. Time to hit the show floor with a visit to the Natural and Specialty Foods Pavilion. Finish up with a look at What Certified Sustainable Means for Organic (3:15p.m. to 4:45p.m., room 252B) before enjoying dinner at a nearby eatery (see "Eat Well at East," page 34). Mosey around the Organic Products Expo/Bio-Fach America on Saturday.

Suggested itinerary: Supplements

On Wednesday, enjoy the city in style from the backseat of a 1939 Cadillac (781.715.1922, antique-limousine.com), grab a grinder (sub sandwich) at one of the many delis near the convention center and race back for expert advice on Merchandising and Selecting Health, Beauty and Supplement Products* (2:30 p.m. to 4 p.m., room 252A). Rise and shine early on Thursday, and start with something a little different at chef Bryant Terry's talk about food activism (9 a.m. to 10 a.m., room 253BC). Spend the rest of the morning exploring 250-year-old Faneuil Hall Marketplace (617.523.1300, faneuilhallmarketplace.com), where you can nosh on a bagel in the Quincy Market Colonnade food hall. Back at the show, do your digesting while learning that omega-3s and antioxidants are the Key to Longevity (12:30 p.m. to 1:30 p.m., room 260). Thursday night is your time to explore Boston's Irish pubs. You'll hear the Black Rose (617.742.2286, irishconnection.com/ blackrose.html) before you see it. (Here's a tip: Live Celtic tunes mix well with bangers and mash.) Time to use your walking shoes! The floor opens Friday morning and the Pet Products and Supplements pavilions are waiting to be explored. Browse the aisles until it's time to learn about the challenges facing Earth's most widely used medicines—herbs (Medicine Hunter; 3:15 p.m. to 4:45 p.m., room 252A). And learn how vitamins donated by exhibitors save children's lives at the 4th Annual Celebration of Angels (6 p.m., Grand Ballroom). And don't miss the New Products Showcase Awards (2:30 p.m. to 3 p.m., Hall A) on Saturday.

*Retailer Workshop is $95 ($75 for Natural Products Association East members) and includes lunch.

Suggested itinerary: Personal care

A Wednesday morning bike tour (800.979.3370, urbanadventours.com) will let you expend some energy and take in the sights. Back at the convention center, hit Quintessential Trends in Weight, Aging and Antioxidants (11:45 a.m. to 12:45 p.m., room 254A) and Beauty and Supplements—Margins and Budgets* (12:45 p.m. to 2:15 p.m., room 252A). No trip to "Beantown" would be complete without a visit to the home of the Boston Red Socks. Thursday morning, gather a group and take the D train to Fenway (617.226.6666, [email protected])—the oldest ball park in the country. Make it back in time for Health and Beauty Retailing (3:15 p.m. to 4:45 p.m., room 252A) and dance the night away to reggae, folk and jazz beats at the Live Music Party with Xavier Rudd (9 p.m. to 12 a.m., Roxy Ballroom). After keynote speaker Mark Bittman on Friday, head to Hall A to vote on your favorite items in the New Products Showcase. Devote the next day and half to browsing the Natural Living and Health and Beauty pavilions.

*Retailer Workshop is $95 ($75 for Natural Products Association East members) and includes lunch.