Shopping Tips

Shopping Tips

Use a shopping list to avoid buying things that you already have at home. A list can help you avoid missed items, last minute menu changes and extra shopping trips.

  • Try to shop alone (without children). Children can pressure you to buy foods you do not need.
  • Eat before you shop. If you are hungry you may buy more food than you need and you may be tempted to buy snack foods (chips, chocolate bars, cookies).
  • Compare prices. No-name or store brands may be better buys. Larger sizes are not always cheaper. Larger sizes are only a bargain if you can use that amount or have a place to freeze or store the food properly.
  • Look for the Food Mail symbol. It identifies foods that are important for healthy eating and have been shipped at a lower cost to northern and remote communities.
  • Buy foods in season if available.
  • Buy basic, unprocessed foods. They are less expensive and more nutritious.
  • Look for low cost nutritious choices. Orange juice may be more expensive than pop but it gives you more nutrition value for your dollar. Frozen concentrated juice may be cheaper than juice in a carton and provides the same nutrients.
  • Check the Nutrition Facts labels on foods. With this information you can compare similar foods and make healthier food choices.
  • Stock up on sale items. Buy as many as you can afford and can use before they are no longer safe or good to eat.
  • Bend and stretch. Food place at eye level is often more expensive. Bargains often are found on the top and bottom shelves.
  • Stick to the outer aisles. That is where you will find your basic foods from the four food groups.
  • Pick up refrigerated and frozen foods last. Make the grocery trip the last on your list of errands. Then go directly home to store the food properly.

Tips for making shopping list

  • Think about the meals you will eat during the week and plan healthy meals keeping the Food Guide in mind.
  • Think about the other foods you can find in your area (traditional foods, community kitchen or garden, Canada Prenatal Nutrition Program food vouchers).
  • Check your cupboards, fridge and freezer to see what foods you really need. Keep a running tab of foods as you run out of them.
  • Find out what foods are on special that week and pull out any coupons you have.
  • Organize your list by food groups.

Low cost nutritious choices from the food groups

  • Vegetables and fruit: cabbage, potatoes, carrots, apples, local berries in season, wild greens, turnip, unsweetened 100% fruit juice (canned or frozen).
  • Grains: bread, rice, rolled oats, macaroni or spaghetti, homemade bannock and muffins.
  • Milk and Milk Products: milk powder, canned milk, plain milk or yogurt.
  • Coffee whitener is NOT a milk product and is not nutritious.
  • Meat and Alternatives: wild meat, fish and birds; baked beans, eggs, dried beans, peas and lentils; canned sardines, tuna, salmon, ground beef.

 
Source: Health Canada.  Reproduced with the permission of the Minister of Public Works and Government Services Canada, 2010©