Download - Boys and Girls Clubs of Canada

G rocery ShoppingTo make grocery shopping as easy, healthy, and budgetconsciousas possible, use these tips:1. Make a menu plan for the week, including allbreakfasts, lunches, dinners, and snacks. Thismay seem like a big task to start, but it willactually make your life a lot easier. And don’tforget to follow Canada’s Food Guide as you plan!2. Write a grocery list of all the things you’ll needto make everything on your weekly meal plan,and bring a pen or pencil to tick off items as yougo.3. Bring a calculator. As you shop, add up whatyou’re spending to help you stay on budget.4. Stick to the outside of the store: that’s whereall the whole, healthy food is.Frozen Fruits& VegetablesDairy/EggsFresh BreadsMeat/Poultry/SeafoodCentre AislesShop here for things such as highfiber cereal, natural peanut butter,nuts, dried fruit and canned beans.Avoid this area most of the time.Cash Registers(mass.gov)5. Use coupons wisely. Coupons only save youmoney if you will actually eat or use the food.And don’t buy something unhealthy just becauseit’s on sale!DeliFresh Fruits& Vegetables6. Don’t shop while you’re hungry. When youshop on an empty stomach, everything suddenlylooks delicious, and you may be more tempted tobuy unhealthy choices and foods you don’t need.7. Buy in-season fruits and vegetables wheneverpossible, as that’s when they’re at their freshest,tastiest, and cheapest. If you’re not sure what’sin season, ask a grocery store staff memberor find an availability guide online. One greatexample is the guide by Foodland Ontario(foodland.gov.on.ca).8. Buy frozen or canned fruits and vegetableswhen fresh produce is out of season or tooexpensive; they are just as nutritious. If usingcanned vegetables, rinse them under cold waterfirst to wash away some of the sodium.9. Buy from the bulk bins for ingredients suchas nuts, dried herbs, spices, rice, pasta, flourand different whole grains. When you buy onlywhat you need, you save money and preservefreshness. Be aware, however, that bulk bins arenot always allergy-safe.10.Cut back on meat. Canada’s Food Guiderecommends that you choose meat alternativeslike beans, lentils, and soy products often, so planon at least a few meatless meals each week tosave money and add variety.10