These days, consumers have more selection than ever at the grocery store. From organic lines to healthy check marks, food packages actually “sell” the product to the consumer. For example health conscious consumers will look for products whose labels with check marks or slogans such as: whole grains, low fat, and sodium reduced.

Food products sold in Canada must list nutritional information and product ingredients, in order of most to least. Many Canadians purchase food based on price rather than nutritional value. Consumers should learn how to read product nutritional labels. It is important to know what you are eating (ingredients list), and how much (the nutritional label). Try to stay away from products which contain salt, sugar or white flour in the first 3 ingredients.

Here are some tips to help you grocery shop in a much healthier way:

Never go on an empty stomach.

Make a shopping list and stick to it.

Shop on the outside of the store.

Try a new fruit or vegetable each week.

Read nutritional value labels AND ingredients list.

It’s the middle isles of the grocery store which contain all the anti-nutritious foods. These isles consist of boxes and cans of prepackaged and pressure cooked foods. These products usually contain a lot of added sugar, salt, fat and preservatives. In general, the fewer ingredients a product contains the better it is for you. 

Grocery shop with a list, and plan your meals a week in advance to make sure you purchase all the ingredients needed. It is a good idea to pre plan your meals which will help to eliminate food waste. Cooking your own food is healthier and more economic than easting out at restaurants, which often leads to weight gain.

When you buy produce choose organic whenever possible. Organic produce is healthier and often similar in price to non-organic. Eat all colors of produce: orange, green, red, and purple. All produce contain vitamins and minerals which are digested by the body and used as energy. Try to eat a variety of raw and cooked vegetables. 

Grocery stores have “Supermarket Tours”, where nutritionists lead tours which help customers learn how to identify healthier options while grocery shopping  Within my nutritional consulting practice, Positive Change Nutrition, clients ask many questions about grocery shopping. As a service offering I instruct a 1 hour grocery store tour ( store of your choice). To book a grocery store tour with Rachelle Wood, Registered Holistic Nutritionist email positivechange@rachellewood.ca . 

In general, products which contain less fat and more fiber tend to be healthier. They fill your body which promotes a healthy metabolism and weight loss. So fill your cart with healthy food and fill yourself up for the week.