Healthier grocery shopping
Eating well starts at the grocery store. It's easy to make nutritious meals and snacks when your kitchen is stocked with healthier ingredients.
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Easy ways to shop healthy
With thousands of products to choose from in the grocery store, buying nutritious foods can be a challenge. Follow these tips to make tasty and nutritious food choices:
- Plan healthy meals and snacks. Writing a grocery list before going to the store will save you time and money and help you shop only for the foods you need.
- Fill your cart with the healthiest choices from the four food groups. Add more colour and crunch to your cart in the produce section.
- Read the Nutrition Facts table and use the Percent Daily Value (% DV) to choose products that are lower in calories, fat, and sodium.
- Look at the ingredient list. Try to buy products with ingredients you recognize. Limit foods that list fat, sugar, and sodium near the beginning of the list.
Ten tips to save money on groceries
You can eat well on any budget. Try these ideas to save money:
- Eat before you shop. You're less likely to make impulse purchases when you're not hungry.
- Shop for sales. Check out flyers, coupons, and websites for deals. Create your meal plan and shopping list around these foods.
- Stock up on lower-sodium canned goods when they are on sale.
- Buy only what you will use. Buying in bulk may lead to waste. Freeze meat, poultry, fish, and bread to extend their shelf life.
- Compare prices. Compare the unit price on the label to know what product is less expensive. Also, use flyers to price match products on sale in grocery stores where price-matching is available.
- Buy fresh vegetables and fruit when they are in season-they're usually less expensive at this time. Freeze extras for later.
- Choose frozen vegetables and fruit when fresh produce isn't in season. They are affordable and nutritious options.
- Use beans, lentils, and other legumes often instead of meat.
- Limit foods and beverages high in calories, fat, and sugar like cookies, pastries, salty snacks, pop, and other high-calorie drinks. They are low in nutrients and will add to your grocery bill.
- Pay with cash. You're more likely to stick to your budget.
Grocery shopping with kids
Grocery shopping with children can sometimes be a little hectic. Here are a few ideas to keep them busy while learning healthy habits:
- Ask your kids to help write the grocery list.
- Make it a scavenger hunt. Ask your kids to find ingredients and pick out produce.
- Try a new fruit or veggie. Later, find out how and where it grows.
- Young children can count the number of fruit and veggies being added to the shopping cart.
- Older children can read the Nutrition Facts table and help choose healthier foods.
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