Navigating the Grocery Store: Part 2

Each year, packaged food companies work to improve the nutritional profile of more and more packaged foods as consume demand for healthier foods continues to grow.

While it’s still recommended that you do the majority of your shopping around the perimeter of the grocery store (where fresh produce, meats, fish and dairy products are usually found), there is an increasing variety of healthy options in the centre aisles.

Whether you’re shopping around the store perimeter or in an aisle, use the tips in this 3 part blog series to help navigate the grocery store and make healthy – and budget friendly – food choices.

Milk Products and Alternatives

Depending on your preference and/or dietary needs, choose skim, 1% or 2% milk. If you buy fresh milk, buy it in bags – you’ll get a much better value. If your household won’t use up that much milk before the expiry date, freeze it.

Buy block cheese rather than processed cheese spreads or slices. Also, look for block cheese with lower fat content (e.g., 20% M.F. or less).

Cottage cheese is a great protein for a snack or a meal. If you’re watching your sodium intake, buy the reduced sodium version.

Choose yogurts with the least amount of added sugar, and with a higher protein content, such as Greek yogurt. Try buying plain yogurt and adding your own fruit for flavour. The larger containers tend to be more cost effective than individual serving sizes – although the individual containers are often more convenient.

If using milk alternatives, look for sales on soy, almond, coconut and rice milk. However, keep in mind that almond, coconut and rice milk do not contain the same amount of protein as cow’s milk or soy milk. Also check the Nutrition Facts table for sugar – some are quite high in added sugar, particularly those that are flavored.