Grocery Store Tours

It is time to take a closer look at your grocery store, learn some of the nutrition facts and quick tips you need to make an informed decision when buying your food.

We get it; with so many options at the grocery store today how do you know what is healthy and what is not. Part of making the right choice is making an informed choice; find out what works best for you not only in terms of nutrition but budget as well.

Let this series of videos be your first step in making a positive change. 

Let's Get Started - Grocery Store Planning Tips

  • Plan your meals ahead
  • Bring your list to the store
  • Use the tips we have given you to make healthy choices

To help make healthy eating easy, plan your meals ahead, bring your grocery list to the store and use the tips we have given you to make healthy choices. 

Get the Nutrition Facts with Label Reading

  • Reading labels will help you make healthy choices
  • For the % Daily Value, 5% is a little and 15% or more is a lot
  • Foods can be eaten after their Best Before date

Reading nutrition information found in the Nutrition Facts Table and ingredient list helps to compare products and make healthy choices. Remember that a % Daily Value of 5% or less means there is a little bit and 15% or more means there is a lot of a nutrient. Look at best before dates, but understand that most unopened shelf-stable foods can be safely eaten after that date.

The Produce Section

  • Choose colourful vegetables and fruit
  • Shop for in-season produce as much as possible
  • Eat whole fruit instead of drinking juice

Fill your cart with different coloured vegetables and fruit to get a variety of nutrients and antioxidants. Shopping for in-season produce will help save money and allows you to enjoy foods when they are at their peak nutritional value and flavour.  Have whole fruit instead of drinking juice for less sugar and more fibre.

The Bakery Section

  • Choose whole-grain products most of the time
  • Whole-grain whole wheat should be the first ingredient
  • Look for 2-4 grams of fibre per serving

Whole grains are great sources of vitamins, minerals and fibre. Read the ingredient list and look for products that have whole grain whole wheat as the first ingredient. Look at the Nutrition Facts Table and pick products with at least 2 grams of fibre per serving. 

The Dairy Section

  • Milk and milk alternatives provide calcium and Vitamin D
  • Choose milk products with < 2% MF and cheese with < 20% MF
  • Compare amounts of calcium and sugar

Consuming milk and milk alternatives like Fortified Soy Beverage help us meet our calcium and Vitamin D needs. Lower fat milk and yogurts have 2% Milk Fat or less and lower fat cheeses have 20% or less Milk Fat. Read the Nutrition Facts Table to choose products, like yogurt, with more calcium and less sugar.


  • Meat and meat alternatives provide protein and iron
  • Go for lean meats and meat alternatives
  • Enjoy fish at least twice a week

Meat and meat alternatives provide important nutrients like protein and iron. Choosing leaner cuts and eating more meat alternatives, like dried or canned beans, peas and lentils, can help reduce saturated fat and increase fibre. Enjoy fish that are high in heart-healthy omega 3 fats, like salmon, trout and mackerel, at least twice a week.

Fats and Oils

  • Enjoy a moderate amount of unsaturated fat every day
  • Limit saturated and trans fats
  • Be cautious of food labelled “low fat” and “fat-free”

Enjoy a moderate amount of unsaturated fats like olive and canola oil, non-hydrogenated margarine, nuts, seeds and fish. Read food labels to choose foods lower in saturated and trans fat. However, be cautious of foods that are labelled as “low fat” or “fat-free” because they could still be high in sodium, sugar or calories.


  • Use fresh ingredients
  • Add flavour with herbs and spices
  • Look for products with ­< 15% DV of sodium

To lower sodium intake, try filling your cart with mostly fresh items and less packaged and processed foods. Prepare food at home more often and experiment with different herbs and spices to add flavour to dishes. Compare amounts of sodium on packaged foods and choose products with a % Daily Value of 15 or less per serving.


  • No type of sugar is better than any other
  • Check for added sugar in the ingredient list
  • Limit foods high in free sugar, like sugary drinks

There are many different types of sugar and they all affect our body the same way, so no type of sugar is better than any other. Check for sources of added sugar in the ingredient list and choose foods with less sugar. Limit foods that have a lot of free sugar, like pop, fruit juice, chocolate milk, specialty coffees, desserts and candy.