Be Smart with Your Cart

Just some tips to keep in mind for grocery shopping that will help you make better choices for you and your family.

  1. “Perimeter shopping” Around the outer edge of the store is where the more perishable food items are located.  Try to spend most of your time in this area buying fresh fruits, vegetables, breads, milk products (alternatives) and meats (and alternatives). 
  2. Try not to shop when you’re hungry.  Have a small snack before heading to the grocery store, if it has been a while since your last meal.  This will help you make better selections and resist the temptation of less nutritious items.
  3. Resist the temptation of less nutritious options that happen to be “on sale”. Instead try to save by using coupons.
  4. Make a list in advance. This will not only stop you from “impulse buying” but it will also stop you from buying items you may already have at home. Helping you better manage your food budget.
  5. Try to plan your meals and snacks for the week in advance. This will help with making your grocery list and with keeping regular eating patterns.
  6. Take some time in the store or at home to read the Nutrition Facts Table and ingredient list of some of the items you select.  Here is a simple tutorial on reading food labels from Health Canada
  7. Last but certainly not least. Get to know more about the foods you usually buy before shopping. Eat Wise is an online tool that provides accurate nutrition information on foods sold in Canada directly from the manufacturer.



Dietitians of Canada (2012) Make wise choices, wherever you go: supermarket smarts. Retrieved from


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About Sasha-Ann

My interest in nutrition sparked in my early years of high school where I found myself completing quite a few science projects that were related to food and nutrition. I graduated in the spring of 2010 with a Baccalaureate of Applied Science in Applied Human Nutrition from the University of Guelph. I was fortunate enough (and persistent enough) to find employment as a nutrition educator for a year. It was a very fulfilling experience because as an educator I love helping people reach that "ah ha!" moment when they realize how to achieve balance with their nutrition. I felt I was limited in my abilities to give recommendations pertaining exercise which compelled me to return to school. I completed a Post-Graduate Certificate in Exercise Science with Humber College in the spring of 2012. I’m now full of information and ready to help!

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