Be a Health Savvy Shopper Be a Health Savvy Shopper Supermarket Tour
Before you Start Make a list and stick to it. This is a good way of leaving out the unnecessary and the unhealthy! Don t go on an empty stomach. You might make more unhealthy impulse food choices than you intend. Only shop with people who will have a positive influence on your purchases. Otherwise, go by yourself! (Dietitians of Canada, 2005)
Before you Start Know how to read food labels. Pay close attention to fat and sodium content. Keep in mind... The serving size on the label may not be the most appropriate portion size for you. Use Eating Well with Canada s Food Guide as a reference tool.
Before you Start Now, you re ready to begin! Start from the outside in. Fresh foods are usually placed in the perimeter of the store, whereas packaged foods are located in the aisles. (Dietitians of Canada, 2005)
Part 1: Fresh Foods
Produce Fruits and vegetables do not require nutrition labels. To make it easy use colour as a guide! The brightest and boldest coloured fruits and vegetables are the best to choose.
Produce Filling up on fruits and vegetables are a healthy way of satisfying your appetite. It can also be inexpensive if you buy what s in season. Frozen fruits and vegetables are just as nutritious as fresh ones and they re great time savers.
Breads, Pitas and Tortillas Whole grain flour is more nutritious than whole wheat and white flour. Choose whole grain breads, pitas and tortillas more often. Choose 6 instead of 12 pitas and tortillas to help you with proper portion sizes.
Breads, Pitas and Tortillas Don t let size fool you! Texas toast, bagels and large rolls are more than one serving size.
Dairy The key to a healthy dairy product is a low milk fat (m.f.) 1%, skim and low fat soy milk are best. (Dietitians of Canada, 2005)
Dairy Choose cheeses that are less than 20% m.f. and yogurt less than 2% m.f. Just remember lower fat cheeses still contain a significant amount of saturated fat. So, eat in moderation. Ice cream, coffee cream and regular sour cream are higher fat choices. Try the lighter options. (Health Canada, 2007)
Meat, Fish and Poultry Look for the lean or extra lean label. Choose meats with minimal marbling and fat that can easily be trimmed. Add variety to your meals! Try eggs, lentils and tofu as other sources of protein in your diet.
Meat, Fish and Poultry Include more fish in your diet. Fish is low in fat and is a source of omega-3 fatty acids, which are known to help reduce your risk of heart disease. (Rolnick, 2008)
Continued Part 2 Now that you ve filled your cart with fresh foods, continue down the aisles to get healthy tips on packaged foods.
Part 2: Packaged Foods
Aisle 1-1 Cereal, Rice and Pasta Get as close you can to natural. The less processed, the better! Choose brown or wild rice, whole wheat or multigrain pasta. Instead of instant oatmeal, look for large flake, slow cooking varieties.
Aisle 1-1 Cereal, Rice and Pasta When choosing dry cereals, keep it simple! Limit sugary cereals. High fibre cereals are the best choice. Strive for at least 4g of fibre per serving.
Aisle 2 Canned Foods Pay close attention to the sodium content of canned foods. Salt (or sugar) is typically used in the preservation process and is often used in excess.
Aisle 2 Canned Foods For canned fruits, choose no sugar added or packed in its own juice. Frozen fruits and vegetables are always a better choice than canned. (Dietitians of Canada, 2005)
Aisle 3 Beverages Don t be fooled by terms like fruit drink, cocktail or fruit blend. Corn syrup, sugar and artificial flavours are just some of the ingredients that may be added to these products. Look for labels that say 100% fruit juice.
Aisle 3 Beverages Drink more water and eat more fresh fruits and vegetables. This will keep you both hydrated and feeling full!
Aisle 3 Snack Foods Instead of chips and cheesies, try some plain popcorn, unsalted pretzels and whole grain crackers. Remember fruits and vegetables also make great snacks! (Dietitians of Canada, 2008)
Aisle 4 Baking Needs There are many ways you to cut the fat in your baking. Applesauce, yogurt and low-fat cottage cheese are great, low fat ways of achieving creamy textures. (Health Canada, 2007)
Aisle 5 Sauces and Dressings Take a look at the nutrition label of sauces. You may be surprised to see more fat and sodium than you bargained for. Instead, try using herbs, spices, vinegar, mustard or lemon juice to flavour your food. This way, you get all the flavour without the added fat and salt.
Aisle 6 Butter, Margarine and Cooking Oil Choose products with the least amount of saturated fat and trans fat. Look for soft, non-hydrogenated margarines. Canola, olive, walnut, sunflower and safflower oil are also great choices in moderation. (Health Canada, 2007)
Aisle 6 Butter, Margarine and Cooking Oil Even though these oils have healthy monoand polyunsaturated fats, they are relatively high in calories. So, use in small amounts. Use the tip of your thumb as a guide. Tip To help you control how much oil to put in your pan, try using a spritzer. A few sprays are all you need! (Health Canada, 2007)
Thank You, Come Again! Now that you re a health savvy shopper, take other members of your family with you. This will help reinforce these positive changes and make them lifelong.
Enjoy healthy meals
References Health Canada. (2007). Eating Well with Canada s Food Guide. Health Canada. (2007). Eating Well with Canada s Food Guide: An Educator s Guide. Rolnick RD, Alyssa. The Skinny on Fats. (March, 2008). Retrieved on March 10, 2008 from http://www.heartandstroke.com/site/c.ikiqlcmwjte/b.3909077/k.c 5AB/The_skinny_on_fats.htm Dietitians of Canada. (March, 2008). LSI: Label Scene Investigator. Retrieved on March 10, 2008 from http://www.dietitians.ca/news/frm_resource/imageserver.asp?id=6 11&document_type=document&popup=true&contentid=6594 Dietitians of Canada. (2005). Supermarket Smarts! [Fact Sheet] Sunnybrook Health Information Centre. 2075 Bayview Ave Rm A119, Toronto ON M4N 3M5.