This year Dietitians of Canada have taken on a new challenge in Nutrition month. Registered Dietitians from across the country are experiencing the grocery store through the eye of the consumer:
Overwhelmed by towering aisles of packaged food products juxtaposed with vast sections of fresh food choices. Teased to try something new, but finding comfort in familiar choices. Tempted by the aroma of the bakery treats and the convenience
of deli counter ready-to-eat meals. Checking prices. Deciphering food labels. Determined to make the best choice in the extensive selection throughout every aisle of the store. An informed grocery shopping strategy can save you time and money. It can also make healthy eating a little easier. Once you've got your plan, stick to it and enjoy!
In an effort to better understand the grocery shopping needs of Canadians, Dietitians of Canada conducted an Ipsos Reid poll in the spring of 2012. More than 2000 adults across Canada were surveyed online about their grocery shopping habits.
One of the most salient points that highlights the need for a Nutrition Month campaign that helps Canadians shop for food is:
Tip #1: Healthy shopping is not just about the store perimeter. You can find healthy food in the inner aisles too!
You've probably heard that you should shop the outer aisles of the grocery store. That's where you'll find vegetables and fruit, fresh lean meat, poultry, fish, eggs and milk products. But don't avoid the inner aisles! There are lots of healthy choices there too.
You'll find nutrient-rich staples such as no-salt-added canned tomatoes, dried legumes (beans, peas and lentils), whole grains, high-fibre cereals, nuts and low-sodium canned light tuna and salmon. Choose more of these items along with fresh foods from the outer aisles. Steer clear of processed, packaged foods that are low in nutrients and higher in salt or sugar, such as salty snack foods, sugary drinks and packaged baked goods.
Tip #2: Grocery shopping for one or two? A smart strategy will help you save money.
Shopping for one or two people requires a different strategy than shopping for a big family. Get the most out of your food budget and reduce food waste with these tips:
Tip #3: Love the smell of freshly baked bread? Follow your nose to whole grain baked
goods.
The smell of freshly baked breads wafting through the grocery store can be tantalizing. You don't have to cut bread out all together, just make smart choices. Breads made with whole grains have more vitamins, minerals, fibre and other nutrients that are good for
your health. People who eat a diet rich in whole grains are more likely to have a healthy heart. Check the ingredient list for the words "whole grain" in front of each ingredient name.
Tip #4: Have different food needs in your family? Everyone wins by planning together before you shop!
Elderly parent? Picky toddler? Newly declared vegetarian teen? Food allergy? When shopping for family members with different health needs or preferences, it helps to plan ahead.
Tip #5: Quality counts! Choose foods based on overall nutrient profile, not just one healthy ingredient.
One healthy ingredient doesn't necessarily make a food a healthy choice. For example, cheesy popcorn starts off with a healthy ingredient: whole grain popcorn, but the final product has almost as much fat and more sodium than potato chips. When shopping, read food labels and consider a food's overall nutrient content. Some foods that are low in fat and salt, such as candy and pop, can be high in sugar and calories and low in nutrients. Choose foods that have more of the nutrients you want, such as fibre, vitamins and minerals.
Tip # 6: Save time! A little planning before going to the grocery store helps you navigate aisles quickly.
It helps to know what you're going to cook before you head to the store. A meal plan and grocery list make shopping simple. At the beginning of each week, take a few minutes to plan healthy meals and snacks - even just a few days' worth. Check store flyers and online coupon sites for specials. They can inspire meal ideas and help you save money! Check what foods you already have, then create a grocery list based on your meal plan. At the store, use your list to stay on track and shop only for foods you need.
Tip # 7: Do a pantry raid and get stocked! A well-equipped pantry makes cooking a nutritious, delicious meal easier.
Five Fantastic Foods for Your Pantry
When buying packaged foods, choose nutrient-rich ones that offer more vitamins, minerals and fibre, and contain less sodium, fat and sugar. Look for canned foods, such as beans, tomatoes or fish, without added salt.
Legumes, including canned or dried peas, beans and lentils. These protein-rich plant foods make satisfying soups, stews and chilies that are deliciously nutritious.
Tomatoes: whole, diced or crushed, in cans. These make a beautiful base for a simple pasta sauce, soup or casserole.
Fruit: dried, jarred or canned. Try adding a scoop of mashed canned pears to pancakes, muffins or smoothies.
Fish, such as canned salmon and light tuna packed in water. These make tasty, protein-packed sandwiches, and they're healthy additions to casseroles and pasta dishes.
Whole grains, such as quinoa, parboiled brown rice or oats. Keep a variety of whole grains on hand for a nutrient-rich side dish or main meal.
Bonus items! Flavour boosters such as fresh garlic, spices, flavoured vinegars and reduced-sodium broths liven up cooking without lots of extra salt or fat.
Tip #8: Put your fridge through basic training! Fresh, simple foods start off meals in the right direction.
Five Fresh Foods for Your Fridge
When buying packaged foods, choose nutrient-rich ones that have more vitamins, minerals and fibre, and less sodium, fat and sugar. Consider adding these healthy finds to your cart the next time you shop:
Milk, yogurt and cheese. With up to 16 essential nutrients, milk products make a super snack or a smart addition to cooking and baking. Choose lower-fat milk products.
Fresh vegetables and fruit. They're filled with fibre, vitamins and minerals for good health. Keep colourful cut veggies and fruit ready for grab-and-go snacks.
Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or dinner.
Hummus or bean dips, such as black bean or white bean. Legumes are loaded with protein and fibre, and they make tasty dips for veggies.
Natural nut butters. For a superb nutty taste, choose natural nut butters, such as peanut or almond, with no added sugar or salt.
Bonus items! A big, juicy squeeze of lemon or lime, or a small splash of lower-sodium varieties of condiments such as salsa, pesto or soy sauce, can make healthy meals pop with flavour.
Tip #9: Get frozen! For healthy meals in a flash, pack your freezer with nutrient-rich frozen foods.
Five Frozen Foods for the Freezer
When buying frozen packaged foods, choose nutrient-rich ones with more vitamins, minerals and fibre, and less sodium, fat and sugar. Look for plain frozen foods that you can season yourself such as:
Vegetables. Along with peas and corn, try frozen leafy greens such as spinach, kale or mixed Asian vegetables. Frozen is just as nutritious as fresh!
Fruit. Frozen peaches, mangos and berries make quick smoothies for tasty, healthy breakfasts and snacks on the go.
Fish. Keeping plain, unbreaded fish fillets such as salmon, trout or Arctic char in the freezer makes it easy to enjoy fish at least twice a week.
Meat and poultry. Freeze small amounts of nutrient-rich fresh cuts of red meat (beef, pork or lamb), turkey and chicken for faster defrosting.
Pasta. Plain cheese ravioli, topped with tomato sauce and served with a leafy green salad, makes an easy mid-week meal.
Bonus items! Freeze small amounts of shredded Parmesan cheese, nuts and chopped herbs.
Add them to meals for a quick burst of flavour.
Shop. Read food labels and compare products to choose nutrient-rich foods in every aisle of the store. Fill your cart with vegetables, fruit, whole grains, milk products, lean fresh meat and meat alternatives such as legumes. Skip processed foods that are filled with fat, sugar or salt and low in nutrients.
Dietitians of Canada (DC) is the national professional association for dietitians, representing about 6000 members at the local, provincial and national levels. DC has led the Nutrition Month Campaign for more than 30 years. For more information visit www.dietitians.ca.
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