10 tips and tricks to help make better choices when grocery shopping
Canada's Food Guide, the country's benchmark for healthy eating, recommends preparing more of our food at home and being aware of its environmental impact.
But in the reality of everyday life, time is often short, and buying processed food items from the grocery store is one alternative for many of us! Since all foods have their place in a healthy eating plan, here are a few tips for making better choices in some of the more popular food categories.
1. Sliced bread
Ah, classic sliced bread—white, complete, multi-grain—there’s one for every taste!
Bread that contains whole flour (such as wholewheat flour or wholemeal flour) as the first ingredient contains twice as much fibre and significantly less sodium than those made using enriched flour.
Unfortunately, 72% of the bread sold in Quebec has enriched flour as the first ingredient. Look closely at the label on your sliced bread!
2. Cereal bars
Almost a third of the granola bars available in Quebec have sugar or chocolate as their first ingredient.
Uncoated bars are preferable because they contain less sugar and saturated fat than coated bars.
3. Breakfast cereals
Children's cereals contain more sugar and more sodium than other cereals. Although they're less expensive, they're also less nutritious (less fibre and less protein). So, you get less for your money!
4. Ready-to-serve soups
There are very few healthy choices on the market: 93% of the soups sold in Quebec are high in sodium. On average, soups purchased by Quebecers contain 705 mg of sodium per cup--or nearly one third of the recommended daily intake.
If you don't have time to cook them yourself, choose soups containing vegetables and legumes, which are higher in fibre and protein!
5. Yogurts
Did you know that fruit-flavoured yogurts contain almost 20% less sugar than other types?
As for other milk-based desserts such as puddings, despite their practicality (e.g., they can be stored at room temperature), these are not attractive alternatives to the various types of yogurt.
6. Snacks
Popcorn (yes, we're talking popcorn here!) is an interesting alternative because it contains more fiber and less fat than potato chips. Buy the kernels, and make your own homemade seasonings for an inexpensive, personalized version!
7. Cheese products
Natural cheeses contain half the salt of sliced cheese products. What's more, they're a more environmentally friendly choice. With no individual packaging, they are more frequently produced in Quebec. So, get out your keenly honed knives and go make your own slices!
8. Pizza
Bad news: there are very few good choices on the market... The pizzas available in Quebec supermarkets are very high in both salt and fat.
If you don't have time to bake your own, choose one that has no sliced meats, and make sure it contains vegetables. You can improve a readymade pizza at home by adding fresh meats (e.g. chicken strips) and ... even more vegetables (because there's never enough!)
9. Pasta sauces
Store-bought pasta sauces are often low in protein and fibre. Give these a boost by adding a source of protein (legumes, edamame, chicken, etc.) and a wide range of grilled vegetables (peppers, onions, mushrooms, etc.) to make a complete meal.
Did you know that store-bought rosé sauces are generally higher in saturated fat and lower in fibre than tomato sauces? Why not turn your tomato sauce into a rosé sauce at home by adding a touch of milk? We'd love to hear how it turned out!
10. Cookies
Nearly 85% of cookies contain high levels of sugar and saturated fat. Avoid sandwich-type cookies and those that are coated because they generally contain more of these nutrients that should be limited.
Children's cookies are often a good choice, since they contain less sugar and saturated fat than others. And yes, it's unbelievable but true!
11. Frozen dinners
These dinners are more expensive but will sustain you for longer, while allowing you to consume less saturated fat and more fibre!
12. Dairy and plant-based beverages
Sweetened flavoured milks contain 49% more sugar than plain milk. Make your own flavoured beverages at home by adding a little vanilla or cocoa. This makes them even better!
13. Crackers
Did you know that crackers that have added seasoning or flavouring (other than herbs) contain 23% more salt than plain crackers?