Lesson 1: Grocery Shopping

Grocery Shopping

This lesson is in two parts, first part is the grocery list, and we will then visit a supermarket for a crash course on healthy shopping habits.

Topic 1: The Grocery List

Before we go shopping you will need to put together your shopping list. Use the super-foods handout to help you.

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Topic 2: The Shopping Pathway

Do most of your shopping around the perimeter of the store. This is often where you’ll find the following:

  • Fruit & veg
  • Lean meats/Leaner cuts of meat
  • Whole grains
  • Dairy

Brief trips into the centre are ok for specific items on your list. Beware of lower quality food items when you do and avoid impulse purchases.

Topic 3: Locating Super-foods And Non-traditional Items

There may be foods on the super-food list you have not used in the past. Get used to where they are in the store and don’t be afraid to ask a member of staff for directions. These may include:

  • Flax seeds
  • Whole oats
  • Healthy oils (olive, fish oil)
  • Whole grains

Topic 4: Reading The Labels

Look for and avoid:

  • Trans fats
  • Long ingredient lists containing artificial and added chemicals
  • Otherwise healthy foods with added sugars (sucrose, glucose, sugar, maltodextrin, corn syrup, etc)

Be sceptical of food marketing claims like:

  • ‘added vitamins and minerals’
  • ‘wholesome’ or ‘healthy’
  • ‘no added sugar’
  • ‘contains real fruit’
  • ‘natural’
  • ‘fat-free’, ‘low-carb’, ‘high-protein’

If a food needs to claim its healthy through labelling there’s a good chance it’s not healthy at all.


Topic 5: Bargain Hunting

Typically branded goods are more expensive than shops own brand and healthier selections can be quite pricey, so if two products have the same ingredients choose the cheaper option.

Consider using farmers’ markets butchers and independent stores.