The healthy shopper has “supermarket smarts”!
In the aisles:
Almost all pre-packaged foods now have a Nutrition Facts panel. You can use the Nutrition Facts panel to compare similar products to choose ones with less saturated fat, trans fat, sodium and sugar. The panel can also help you find foods that contain more of the good stuff – like fibre, vitamins and minerals.
Grains:
- Read ingredient lists and look for “whole wheat” or “whole grain” at the beginning of the list.
- Whole grains are a source of fibre, vitamins, minerals and other important nutrients.
- Examples of whole grains are brown rice, barley, whole wheat and whole oats.
Fruit & vegetables:
- Try to eat at least 10 different vegetables and fruits each week and include a variety of different colours
- If your favorite fruit or vegetable is not in season, try the frozen food aisle. Produce is picked and frozen at its most nutritious state, so it retains all of the valuable vitamins and minerals.
Dairy:
- Choose lower-fat versions of your favourite dairy foods. Try skim or 1% milk instead of whole milk, and use whole milk in place of cream.
- Choose cheese based on the milk fat (MF) content. Look for 15% MF or less.
- Stock up on fat-free or low fat yogurt.
Meat & alternatives:
- Eat fish once or twice a week, especially omega-3-rich varieties like salmon, trout, and mackerel.
- Choose leaner cuts of meat (17% or less fat), skinless chicken and turkey breasts.
- Choose legumes like chickpeas, soybeans, lentils and kidney beans. They are an easy addition to chili, soup and salads.
Snacks:
- The best advice is to skip the cookie and chip aisles altogether, but we all need a little indulgence from time to time. If you are going to snack, snack smart!
- Read the Nutrition Facts panel on snack foods and avoid ones with trans fat. There are so many trans fat-free foods that it is easy to make substitutions!
Flavour:
Healthy chefs know that flavours can be enhanced without relying on food high in saturated fat (like butter and cream) and salt. Try adding these to your kitchen:
- Mustards, salsas and flavoured vinegars
- Garlic and ginger
- Herbs such as basil, cilantro, dill and oregano
- Spices like cinnamon, cumin and nutmeg
- Lemons and limes
- Bottled sauces and marinades that are lower in salt and fat
