Your Grocery Store Checklist

grocery store, check list, shopping 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!

Healthy grocery items to add to my list

Vegetables and Fruit           

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Recipe suggestion


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


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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Recipe suggestion


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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Related recipes


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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Related recipes


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



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



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

How to cook with herbs



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

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My Menu Planner

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Eating well on a budget

Your guide to pre-packaged foods

Last Update – March 1, 2018

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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.