This amusing and educational 15 minute video lets you experience grocery shopping in a new way. Go on a grocery store tour with a registered dietitian and learn about:
These notes are divided into topic areas and may not follow the sequence of the video.
Eating Well with Canada's Food Guide
Canada’s Food Guide talks about how much food we need and what types of foods are a part of healthy eating
It includes four food groups:
Vegetables and fruit
Grain products
Milk and alternatives
Meat and alternatives
The amount of food a person needs everyday is based on their age, gender and appetite
A balanced meal = 3 or more of the food groups
A snack = 1or more food groups
Produce Section of the Grocery Store:
Vegetable and fruits provide us with vitamins and minerals
1 medium fruit or ½ cup vegetables = 1 food guide serving
Eat at least 1 dark green and 1 orange vegetable each day
Buy in season produce from local farms or farmers markets
Frozen and canned vegetables are cheap alternatives
Jams and Jellies are not included in the vegetable and fruit food group
Fruit Juice and Drinks
Water is your best choice for hydration
If purchasing juice, buy unsweetened 100% fruit or vegetable juice
Fruit juice has little fibre – that’s why it’s better to eat fruit
Limit drinks, cocktails, punch and ades as they are mostly water and sugar
Limit children’s juice intake daily:
175 mL or less for 1-6 year olds
250 mL or less for 7 years olds and up
Bakery Section of the Grocery Store:
There is a large selection of grain products in this area
Grains provide us with carbohydrates, some minerals and B vitamins. They are usually low in fat and can be a good source of fibre
Examples include: breads, pasta, rice, bulgur, barley and cereals
Whole grains (e.g., corn, oats barley, brown and wild rice) contain all 3 parts of the kernel- bran, germ, endosperm
Purchase bread that lists “whole grain whole wheat flour” at the beginning of the ingredient list since enriched wheat flour is not a whole grain
For cereals focus on the fibre and sugar content
Aim for at least 2 grams of fibre
Choose cereals lower in sugar
High fat and high sugar items, like cakes, croissants and cookies, are not grain products
Dairy Section of the Grocery Store:
Calcium is important for developing strong bones and teeth, and to prevent osteoporosis. Milk contains calcium and vitamin D, which helps our bodies to absorb calcium
Drink 500ml of skim, 1%, 2% or fortified soy beverages to get enough vitamin D
Select cheese with less than 20% M.F (milk fat)
Select yogurts and cottage cheese that are 2% or less
Butter, margarine, cream, sour cream and cream cheese are not a part of this food group -- they are high in fat and low in calcium and protein
Purchase yogurt in larger containers to save money
Deli Section of the Grocery Store:
Meat and alternatives provide us with protein, fat, some B vitamins and minerals (e.g. iron)
Choose lean meats and poultry:
look for the words “lean” “extra lean” and “round cuts”
Select lean deli products like chicken, turkey, ham, or roast beef
A serving size of meat = 75g (2.5 oz), and is almost the size of a deck of cards
Legumes, including beans, lentils and peas, are a part of the meat and alternatives group and are a good source of fibre
Dried legumes are cheaper than canned
Rinse canned products to reduce sodium
Adding Fat to Meals:
The human body requires some fat for good health
Unsaturated fats are healthy fats and are found in:
Plant-based oils, salad dressings, and non-hydrogenated margarines
Except coconut and palm oil.
Food Labels:
Use Food labels to make healthier choices when grocery shopping
The nutrition facts table has 3 types of information:
Serving size: This amount is to be used more as a reference for comparing what you eat and comparing food products.
Calories: Listed for this particular serving size
Key Nutrients: Amounts and Percent Daily Value (%DV) are listed for the particular serving size.
%DV: Helps to understand the nutrient content of foods and to compare products to determine if there is a little or a lot of a nutrient in a serving
Choose foods with less than 5% DV for total fat and sodium
Choose foods with less than 10% DV for saturated and trans fat
Choose foods with more than 15% DV for fibre, calcium, iron, and other important nutrients more often
The ingredient list tells you what is in the product, by weight, from most to least
Wise Shopping Tips:
Shop in the outer area of the grocery store to find less processed foods
Foods from the inner isles are usually pre-packaged, processed and cost more- but you will still find some healthy options like pasta, cereals, and rice
Products at eye level are often more expensive
Read the food labels of frozen food – some may be high in sodium and fat so compare the Percent Daily Value (%DV)
Most grocery stores have international sections with mouth watering cuisines from all over the world
Try a new food item from a different culture each month – bok choy, dahl, whole-wheat roti, feta on a pizza
Some International pre-packaged foods may be high in sugar, sodium and fat- so read their labels
Key Shopping Tips: Choose:
Colourful vegetables and fruits (fresh, frozen or canned)
Water, low fat milk and a limited amount of 100% unsweetened juice to satisfy your thirst
Whole grains (e.g., corn, oats barley, brown and wild rice) contain all 3 parts of the kernel- bran, germ, endosperm