According to Dietitians of Canada, 63% of Canadians have difficulty making healthy food choices when shopping. This reflects the fact that healthy eating is easier if you plan ahead for what you want to buy. To help you shop, here is a “baker’s dozen” of shopping tips.
- Prepare a grocery list and stick to it.
- Choose a variety of foods.
- Read labels and compare nutritional content.
- Keep it simple: fresh and least processed.
- Favour whole grains: brown rice, whole-grain pasta.
- Choose healthy snacks: whole-grain crackers, nuts, seeds, hummus, dark chocolate.
- Choose low-sodium options.
- Replace high-fat condiments with options like salsa and hot sauce.
- Buy cereals high in fibre and low in sugar.
- When choosing proteins, try skinless chicken, turkey breasts and fish.
- Choose colourful fruits and vegetables (oranges, broccoli). They have the most nutrients.
- Eat before you shop. Don’t shop hungry!
- Limit takeaway and convenience foods. They are high in fat and salt – and low in nutrition.
References:
- Saneei P, et al. (2016). Combined healthy lifestyle is inversely associated with psychological disorders among adults. PLOS One. 11:e0146888.
- Ten tips for eating right affordably. Academy of Nutrition and Dietetics. Retrieved October 1, 2018 from: http://www.eatright.org/resource/food/planning-and-prep/eat-right-on-a-budget/10-tips-for-eating-right-affordably.
- The American Heart Association’s Diet and Lifestyle Recommendations. American Heart Association. Retrieved October 1, 2018 from: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp#.Wuh82Jch3cscs).
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