Tips and tricks for being cart smart

Tips and tricks for being “cart smart”

Optimize your grocery shopping experience with these tips and tricks:

Make a menu

Planning the week’s meals in advance means less time between grocery store aisles and more time back to you. Check out our handpicked healthy recipes for inspiration – you might even discover a new favourite meal for you and your family.

Stick to the sides

Most grocery stores are set up with the fresh, perishable items lining the perimeter. This includes produce (fruits and vegetables), protein (fish, poultry, red meat, eggs) and dairy (milk products and alternatives). When you arrive at the grocery store, list in hand, stick to the sides of the store to get more fresh food in your cart. Wondering if there’s a healthier alternative for something on your list? Take a look at our Swap It section.

A person reading ingredients from a packaged food item at the grocery store

Practice packaging principles

You will likely need a few packaged items, and that’s okay. The important thing is to be strategic about which processed foods make it into the shopping cart. Aim for products low in sodium and saturated fat and high in fibre. The nutrition label contains plenty of info to help guide your selection. Check out the section on nutrition labels to learn how to read them.

Friendly tip:

Fuel up before you head to the stores. If you’re hungry while shopping, you might be more likely to buy things that aren’t on your list.

Diabetes superfoods to add to your grocery cart

Don’t leave the grocery store without these 8 items:

Beans

A great source of fibre, beans slow down digestion and help reduce sudden spikes in blood sugar.

Berries

These sweet treats are packed with vitamins and fibre and provide a delicious dessert alternative.

Dark, leafy vegetables

Spinach, kale, arugula, collard greens – low in calories and carbohydrates but high in vitamins and minerals.

Fish

“Fatty fish,” like salmon and trout, are high in omega-3 fatty acids, which may help to reduce the risk of heart disease.

Milk and yogurt

Low-fat dairy products are nutritious (full of calcium and vitamin D) and delicious.

Nuts

Almonds, pecans, cashews – go nuts (but hold the salt). These super snacks are full of healthy fat, fibre and flavour.

Sweet potatoes

Much lower on the glycemic index than regular potatoes and jam-packed with fibre.

Whole grains

Rich in vitamins, minerals and fibre, whole grains are healthy and versatile pantry staples.

Continue reading

Get grocery savvy

Grocery shopping tips

Better eating starts with better shopping. See how to improve and optimize your grocery store experience.

Get grocery savvy

Get label literate

Reading nutrition labels

A nutrition facts table can help you make informed food choices when grocery shopping and preparing food at home. Learn about what’s in a nutrition facts table and how to use it.

Get label literate

Start swapping