Shopping Tips
Keep a shopping list - and stick to it!
A list helps jog your memory and save time when you go shopping. With a list you are least likely to spend money on items you don't need. Be aware of marketing ploys that may encourage you to impulse shop and buy beyond your shopping list.
Avoid extra shopping trips
Try and shop once or twice a week. You'll spend less on impulse items - and save time and money too.
Watch for grocery store specials in the newspaper inserts
Plan your weekly meals around items on special. And be sure to ask for a rain check if the store runs out.
Don't shop when you're hungry
You'll less likely give into impulse items, including more expensive, less nutritious snack, dessert and processed foods.
Shop the perimeter of the store first!
By sticking the store's perimeter you will find foods from all four food groups. Fresh fruit and vegetables, fresh meats, poultry and fish, dairy products and whole grains are usually found around the perimeter of the store.
Only shop the grocery store aisles for items that you need such as whole grain cereals, rice, pasta, canned fish, tomato sauce, beans, canned or frozen fruit and vegetables.
Be aware of aisle foods that are highly processed and contain a lot of added sugar and calories such as cookies, crackers and other snack foods. Frozen breaded foods or convenience foods can have a lot of hidden fat and calories too.
Use food labels when you shop
Food labels are your best source of information. The information on food labels can help you find foods that match your needs, provide facts for comparison-shopping and help you get the most nutrition for your food dollar. Today's food labels may carry up to three different types of information:
- Nutrition Information - provides information about the calories and nutrients, such as protein, fat, cholesterol, sodium, fibre and certain vitamins and minerals based on a single serving of the food.
- Ingredient List - all packaged foods must have the list of ingredients used in the product. It gives an overview of the "recipe", with the ingredients listed from most to least for that food item.
- Nutrition Claim - is used to highlight a key nutrition feature of the food. "Low Fat" or "High Fibre" claims must meet certain criteria. These claims help you easily find foods that meet specific nutrition goals.