Market-Savvy Stock Tips
Shop wisely to stay on track. Having nutrient-rich foods, basic staples and other flavourful ingredients in your kitchen makes it easier to prepare delicious and nutritious food. Before you go grocery shopping, plan ahead. Scan grocery store ads for seasonal produce and specials and then make a list by category (e.g., fruits and vegetables, dairy, meat, pantry, frozen foods). In the store, look for claims, flags or other symbols on packaging to identify the items that are healthier choices.
Buy Food Group Foods: Check out short-cut items such as single-serve whole grain crackers or cereal bars, bagged salad, grated carrots, cut-up fruit, shredded cheese, lean deli meats (turkey, roast beef), grilled chicken, cooked shrimp and canned beans.
- Vegetables and Fruit Group: Fresh, frozen and canned are all healthy choices. Look for products that are pre-cut or pre-washed. Enjoy variety in your diet with broccoli, carrots, bell peppers, tomatoes, beets, sweet or white potatoes, salad greens, frozen vegetable medleys, pasta sauce, onions, oranges, berries, melons, grapes, peaches, dried fruit and 100% fruit or vegetable juices. Hint: limit fruit juice to about one cup per day.
- Grain Products Group: Look for the words whole grain on the packaging of bread, rolls, english muffins, tortillas, cereals, crackers, rice (brown, wild), waffles and air-popped popcorn. Try to make half your grain choices whole-grain.
- Milk and Alternatives Group: Use mostly fat-free, low-fat or reduced-fat options. Look for milk, yogurt, cheese (Cheddar, Swiss, Parmesan, Mozzarella), cottage cheese, pudding made with milk and fortified soy milk.
- Meat & Alternatives Group: Look for extra lean, lean or low-fat choices. Try beef, lamb, pork, chicken and turkey (remove skin before eating); fresh, frozen or canned fish; eggs, egg whites; soy burgers; dried or canned beans, lentils, tofu; nuts, seeds and nut butters.