A shopping list makes it easier for you to follow your healthy meal plans and saves valuable time by helping you avoid extra trips to the store for missing ingredients. Your shopping list will likely include many of the foods in the Great Food Fast Pantry List.

Here are some additional things to keep in mind when you are out shopping:

Shopping tips:

• Select a variety of breads like buns, rolls, pita, soft tortillas and cereals made with whole wheat, bran, oats, rye, or mixed grains. They contain more fibre than those made with white flour. Check food labels to compare fibre content.
• Choose croissants, doughnuts, pastries and cookies less often as these foods often contain a lot of extra fat.
• Try to limit flavoured rice and pasta mixes; they may be higher in sodium.

• Choose a variety of red, orange or dark green vegetables and fruit; they usually contain more nutrients than those with lighter colours.
• For best flavour and price, purchase fresh fruit and vegetables in season; if possible, choose locally grown produce. Check this resource for fruit and vegetable seasonal guide at http://www.foodland.gov.on.ca/english/availability.html.
• Buy only what you can use or preserve in the next few days; once fresh produce starts to wilt or spoil it loses nutrients and flavour.
• Choose frozen vegetables as a convenient and economical alternative to fresh; they are just as nutritious, keep well and reduce chopping and preparation time. Go easy on frozen vegetables packed in sauce; they tend to be higher in fat.
• Pre-washed and cut fresh vegetables (e.g. salad mix, mini carrots) are another solution to have vegetables ready in a flash although you pay a little more for the convenience.
• Canned vegetables are useful to have on hand; they usually contain salt so check the label if you need to watch your sodium intake.
• When fresh fruit is not available (or too expensive) buy frozen fruit or canned fruit packed in juice or light syrup. Try unsweetened applesauce as a substitute for fresh apples.
• Instead of fruit drinks, cocktails or punches, choose real fruit juices - reconstituted or frozen; they contain more nutrients.

• Choose lower fat milk products more often. Check labels for percent butterfat (% B.F) or milk fat (% M.F.) - the lower the number the less fat you get but keep the same nutritional value. Different types of plain and flavoured yogurt can vary considerably in fat content. Those with 2 % M.F. or less are lower in fat.
• Include a variety of types of cheese - cheddar, mozzarella, brick, Havarti, Oka, Swiss, etc. Look for lower fat varieties such as ricotta and mozzarella for your favourite recipes.
• Use light sour cream or cream cheese to cut back on fat.
• If you avoid milk products look for soy beverages and other products fortified with calcium.

• Select leaner meats such as skinless chicken, turkey breast, pork tenderloin or chops, flank steaks, beef round roasts, lean or extra lean ground beef or pork; also, choose leaner deli meats such as turkey breast, chicken, roast beef, ham and pastrami.
• When pressed for time, already trimmed cuts of meat like cutlets, escalope, strips, brochettes cubes and boneless skinless chicken are ready to cook convenient choices.
• Choose from a variety of fresh or frozen fish - such as sole, perch, haddock, halibut, or salmon - as well as shrimp, and canned salmon or tuna packed in water.
• Look for eggs classified as Canada Grade "A"
• Buy canned or dried beans, peas and lentils; they are an inexpensive source of protein, low in fat and high in fibre.
• Include some nuts and seeds such as almonds, sesame seeds, pecans, peanuts, and nut butters - that is, unless someone in the household has nut or peanut allergies.
• Look for alternatives made from soy such as tofu, texturized vegetable protein and other vegetarian options.

To make wise food choices when shopping reach for the higher nutrient foods most often. Foods that are low in nutrients but high in fat and/or calories are okay once in a while but shouldn't take up much space in your grocery cart or in your pantry at home.

Food labels can help you make healthier food choices. Find out how using the new nutrition label. Visit the Healthy Eating is in Store for You™ (HESY) web site to learn more.

* From Dietitians of Canada - Great Food Fast by Bev Callaghan RD and Lynn Roblin RD (published by Robert Rose) ©2000 Dietitians of Canada

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