Making a Grocery List
adapted from Save-On-Foods

Using a grocery list will help keep you focused on what you need. If you are trying to shop for healthier, lower fat choices, you can use this shopping list as a starting point.

Grain Products:
□ 100% Whole wheat breads - pita, bagels, tortillas, etc.
□ Higher fibre cereals with more than 2 grams per serving
□ Brown Rice
□ Whole wheat flour
□ Rolled oats
□ Whole grain or enriched pasta

Vegetables and fruit:
□ Beta-carotene containing: carrots, squash, cantaloupe
□ Vitamin C-rich: potatoes, tomatoes, oranges and grapefruits, red peppers and kiwi
□ Brassica family: cabbage, cauliflower and broccoli
□ Folate-rich: broccoli, brussel sprouts, cauliflower, spinach and leafy greens
□ 100% pure vegetable and fruit juices

Milk Products:
□ Skim or 1% milk
□ Lower fat hard cheese (20% or less milk fat)
□ Lower fat yogurt (2% or less milk fat)
□ Soy alternatives

Meat and alternatives:
□ Dried or canned beans, peas and lentils
□ Natural peanut butter without added sugar and oil
□ Leaner meats (e.g. round roast)
□ Lower fat packaged or deli-style meats
□ Poultry (remove skin)
□ Fish (fresh or frozen)
□ Canned fish packed in water or broth
□ Eggs
□ Tofu and soy-based meat alternatives

Fats and oils:
□ Canola or olive oil
□ Lower fat salad dressings
□ Lower fat sour cream or cream cheese

Frozen foods:
□ Plain frozen vegetables without sauces
□ Unsweetened frozen fruits
□ Lower fat ice cream, frozen yogurt, sherbet or other frozen desserts

Snacks:
□ Pretzels
□ Popcorn