Algoma Public Health
Grocery Store Tours
Grocery shopping can sometimes be overwhelming with so many options, health claims and marketed promotions. This series of videos aims to help you make informed choices; ones that work for you not only in terms of nutrition but budget as well.
- Grocery Store Planning Tips
- Nutrition Facts with Label Reading
- The Produce Section
- The Bakery Section
- The Dairy Section
- Protein
- Fats and Oils
- Sodium
- Sugar
A little bit of planning can go a long way in making grocery shopping easier. Plan your meals ahead of time, write a grocery list, bring your list to the store and use the tips provided to make informed choices that are right for you and your family.
Nutrition Facts with Label Reading
Reading the nutrition information found in Nutrition Facts Tables and Ingredient Lists helps shoppers compare similar products to make an informed decision. A quick look at the % Daily Value information can tell you if a product contains a lot or a little of a specific nutrient.
The Produce Section
Fill your shopping cart with different coloured vegetables and fruit to get a variety of nutrients and antioxidants. Shop for in-season produce as much as possible, but know that frozen and canned vegetables and fruits can also be great options.
The Bakery Section
Choose whole grains most of the time. They are a great source of fibre, vitamins and minerals. Whole grains will have ‘whole grain’ as the first ingredient listed.
The Dairy Section
Milk and fortified soy beverages are protein foods that are also high in calcium and vitamin D. Yogurt and cheese are protein foods that also provide calcium. The Nutrition Facts Table will help shoppers choose products with less sugar.
Protein
Lean meats, eggs, fish and plant-based proteins are great protein foods. Canada’s food guide recommends choosing plant-based proteins more often.
Fats and Oils
Enjoy a small amount of unsaturated fats each day (e.g., olive oil, canola oil, nuts, seeds, non-hydrogenated margarine, certain types of fish) while limiting saturated fats. Be cautious of claims like “low fat” and “fat free”. While they may be true, they could also be higher in sodium or sugar. Use the Nutrition Facts Table when purchasing packaged products to make informed decisions.
Sodium
Limit sodium intake by limiting the amount of packaged and processed foods purchased. Prepare more meals at home and season with herbs and spices instead of salt. Use the Nutrition Facts Table when purchasing packaged products to make informed decisions.
Sugar
Limit sugar intake by limiting sugary foods, especially sugary drinks. Use the Nutrition Facts Table when purchasing packaged products to make informed decisions.