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Your grocery store checklist



Having a kitchen filled with healthy foods is a good first step in reaching your goal to eat well. Start by creating a meal plan. Before going to the grocery store, take a look at our suggested grocery store list. There are many other healthy foods you can choose, so be sure to buy healthy foods you like even if they are not on this list!

 





Vegetables and Fruit           

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Leafy green vegetables:

Romaine lettuce, bok choy, kale, swiss chard, collard greens, cabbage, spinach

Tofu Vegetable Soup

 

 

Orange vegetables:

Carrots, sweet potato, squash

Ontario Winter Vegetable Soup

 

Other vegetables:

Sweet bell pepper, broccoli, cauliflower, onion

Oriental Coleslaw with Broccoli

 

Fruit:

Berries, cantaloupe, peaches, oranges, pears, apples

Field Greens Salad with Peaches and Herbs

 

Canned vegetables:

Canned tomatoes, canned corn, canned mushrooms, canned carrots

Choose lower sodium brands and rinse well.

Crowd pleasing vegetarian chili

 

 

Frozen vegetables and fruit:

Peas, carrots, broccoli, green beans, berries, mangos, peaches

Choose plain without any added sugar, sauces or breading.

Sweet Chili Tofu Stir-Fry

 

 

Grain Products 

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In the bakery section, choose whole grain versions of the following:

Sliced bread, bagels, pitas, tortillas, buns, English muffins

Colourful Layered Sandwich

 

 

Whole grains in the center aisles:

Whole grain pasta and noodles, brown or wild rice, oats, pot barley, quinoa

Vegetable quinoa salad

 

Packaged breakfast cereals:

Choose ones that have more than 4 grams of fibre in each serving and the lowest amount of sugar.

Video: Quick and easy breakfast ideas

 

 

Milk and Alternatives

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Milk (skim, 1%, 2%), fortified soy beverage (plain), yogurt (2% M.F. or less), cheese (20% M.F. or less)

Chicken and Corn Chowder

 

Meat and Alternatives

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Meat alternatives:

Tofu, eggs, nuts and seeds (with no salt), nut butters (with no added sugar or oil), dried lentils and beans, canned lentils and beans (choose lower sodium brands and rinse well)

Quinoa and lentil pilaf

 

Fish:

Salmon, mackerel, trout, sardines, haddock

Lower sodium canned tuna and salmon

Tea poached salmon with fruit salsa

Tandoori haddock

 

Unprocessed plain meats:

Beef, lamb, chicken, turkey, pork

Cauliflower and Lamb Chop Curry

Vermicelli with Broccoli and Grilled Beef

 

Herbs, spices, fats and oils

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More information

 

 

Herbs:

Basil, bay leaf, cilantro, lemongrass, oregano, parsley, rosemary, thyme

How to cook with herbs

 

 

 

Spices:

Cardamom, cayenne, cinnamon, cloves, coriander, cumin, ginger, turmeric

How to cook with spices

 

 

Fats and oils:

Canola, corn, flaxseed, olive, peanut, soybean, sunflower, non-hydrogenated soft margarine, low fat salad dressing and mayonnaise

Facts on fats

 

Healthy grocery items to add to my list

 

 

 

 

 

 

 

 

 

 

You may also be interested in

My Menu Planner

Save money at the grocery store

Eating well on a budget

Your guide to pre-packaged foods

Last Update – September 22, 2015

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If you have questions about what you've read here, or other questions about food, nutrition or healthy eating, click to email our Registered Dietitians or call 1-877-510-5102.