Put your best food forward
Plan, shop, cook . . . enjoy!
If you're like many people, the concept of eating healthfully can feel like a daunting task.
Sixty-three per cent of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop.
Healthy eating begins at the grocery store. That’s why the Dietitians of Canada have prepared a number of helpful tips to help people plan, shop and cook. With helpful, practical information, people can feel better about their trip to the grocery store and improve their diet, one choice at a time.
- Save time! A little planning before going to the grocery store helps you navigate aisles quickly
- Stop shopping for “ready-to-go” meals when your fridge is full of food. Make a plan and stick to it
- Get stocked! A well-equipped pantry makes cooking a nutritious, delicious meal easy, any day
- Put your fridge through basic training! Fresh, simple foods start off meals in the right direction
- Get frozen! For healthy meals in a flash, pack your freezer with nutrient-rich frozen foods
- Make healthy eating easy. Organize your fridge so healthy foods are the first ones you see
- Have different food needs in your family? Everyone wins by planning together before you shop!
- Putting away groceries? An unpacking strategy goes a long way to keeping food fresh
- Healthy eating starts at the grocery store. Shop for nutrient-rich choices in every aisle
- Healthy shopping is not just about the store perimeter. You can find healthy food in the inner aisles too!
- Grocery shopping for one or two? A smart strategy will help you save money
- Big club packs of food too much for you? Shop big and split with a friend
- Keep your grocery budget under control. Make a list and stick to it!
- Looking to save cash and calories? Easy money-saving strategies can help you do both!
- Make grocery shopping a family affair. It’s the perfect time to teach kids about healthy food choices
- Shop for snacks that fuel you with long-lasting energy, not those that just satisfy a quick craving
- Do a grocery cart makeover! Add more vegetables and fruit and fewer indulgent treats.
- Quality counts! Choose foods based on overall nutrient profile, not just one healthy ingredient
- Check the percentages! Nutrition labels work best when you use them to compare products
- Over 75% of the sodium in our diets comes from processed foods. Put more fresh foods in your cart
- Love the smell of freshly baked bread? Follow your nose to whole grain baked goods
- Milk. Yogurt. Cheese. Eggs. You can find lots of nutrient-rich choices in the cooler aisle
- Spend a little more time in the produce section to add colour and crunch to your cart
- Not all convenience foods are created equal. Find good-for-you choices in the produce section
- Think before you buy your drinks. Choose drinks that contain no added sugar most of the time
- Coffee. Tea. Energy drinks. Cola. Do you know how much caffeine is in your grocery cart?
- Pick up a few frozen food items, like grilled veggies, and make easy gourmet meals in minutes
- Keep it simple. Buy one main ingredient. Make three meals
- Get fresh! Fill your cart with more fresh foods, like veggies, yogurt or fish, to cook from scratch
- Skip packaged meals. Cooking simple meals is an easy way to save money on your grocery bill
- Cook ’n’ share! Prepare big batches on weekends and swap meals with friends
Reap the benefits of menu planning. Along with your family eating healthier, you will save money and time.
We’re featuring four recipes to help you build your weekly menu. Plan to use leftovers or add other favourite meals to complete your menu.