Understanding Food Shopping

Food shopping tips

 

•Plan meals and snacks for the week and make sure you buy everything you will need.
•Write a list and stick to it.
•Don’t shop when you’re hungry so you are less tempted by unplanned choices.
•Concentrate on buying foods from the Five Food Groups and limit discretionary foods.
•Use your label reading skills to work out which are the best choices and look for these each time you shop.
Stock up on basics with long ‘best before’ dates like:
•Frozen vegetables and canned vegetables without added salt
•Dried legumes and beans, lentils and chickpeas without added salt
•Frozen fruit
•Wholemeal bread rolls and wraps to freeze
•Wholegrain pastas, noodles, lasagne sheets, brown rice, barley, bulgur, couscous, polenta and quinoa. Choose wholemeal pastas and brown rice.
•Meat and fish for the freezer
•Fish canned without added salt
•Eggs (keep these in the fridge for longer shelf life)
•Choose as wide a variety as possible, looking for different colours and fruit and vegetables in season.
•Look for wholegrain varieties and use label reading skills to choose products with less added salt and more fibre
•Limit baked biscuits, cakes and pastries to special occasions and small amounts.
•Look for vegetables including corn, legumes and tomatoes that are tinned without added salt.
•Use label reading skills to compare products and choose tinned salmon, tuna and sardines with less added salt (sodium).
•When choosing breakfast cereal, look for wholegrain varieties and use label reading skills to choose products with less added salt and added sugars and more fibre.
•Look for fruit tinned in natural juice with no added sugars
•Avoid too much dried fruit and fruit juice that are higher in energy and increase risk of tooth decay