10 EASY STEPS AT THE GROCERY STORE


  1. Don’t grocery shop hungry!
  2. Have a list ready of what you want to buy. To do this you need a basic plan of what you are going to eat that week. Cookbooks can help. SAVING DINNER, by Leanne Ely is great. It gives you a week’s worth of menus along with its shopping list.
  3. Buy organic when you can. It does make a difference. The way our food is being produced right now is abysmal. The only way we can fight this is through our buying power. If you would like some more information on farms where you could buy directly, contact the Canadian Organic Growers – Ottawa Chapter at (613) 244-4000, or visit their web site at www.cog.ca
    or contact them at ottawachapter@cog.ca.
  4. Buy mostly vegetables, fruit, whole grain breads and pastas, grains like couscous and brown rice, dried legumes, seeds, nuts (not roasted or salted), and cold pressed oils, lean meats and fish. It is usually best if products have the simplest ingredients.
  5. Read Labels! Take the time to do this. Ingredients should be listed in order of descending volume. You may be shocked at what you are eating!
  6. Avoid chemical additives, colours, sugar, hydrogenated fats, excess salt, and carbonated drinks. Ask yourself, “What is this food providing for me in terms of nutrition?” “How do I feel when I eat this food?”
  7. Leave some room on your list to pick out some of the fresher looking fruits and vegetables that are available and look great to you.
  8. Try to explore farmers markets. Buy locally. The less time the food has travelled the fresher it will be, the less preservatives have been used and the better it is for the environment.
  9. Don’t shop on the weekends if you can help it! Go early in the morning or later in the evenings. Give yourself the opportunity to read labels and shop in a quiet and relaxed atmosphere. Leave the kids at home when you can.
  10. Enjoy the experience! Because cooking for one’s family is a big responsibility.

    11. Take control of what foods go into your body. Carbohydrates, protein, fats, vitamins and minerals are the building blocks of our bodies – without them we could not survive. It IS important to do it right!

    If you have any questions for Vanessa, please send her an email through our Contact button. If you would like to reach Vanessa for a consultation, her office is located in dowtown Ottawa and she can be reached at (613) 866-6604.

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