Having a kitchen filled with healthy foods is a good first step in reaching your goal to eat well. Start by creating a meal plan. Before going to the grocery store, take a look at our suggested grocery store list. There are many other healthy foods you can choose, so be sure to buy healthy foods you like even if they are not on this list!
Healthy grocery items to add to my list
Vegetables and Fruit
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Leafy green vegetables:
Romaine lettuce, bok choy, kale, swiss chard, collard greens, cabbage, spinach
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Tofu Vegetable Soup
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Orange vegetables:
Carrots, sweet potato, squash
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Ontario Winter Vegetable Soup |
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Other vegetables:
Sweet bell pepper, broccoli, cauliflower, onion
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Curried Lentils, Sweet Potato and Cauliflower |
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Fruit:
Berries, cantaloupe, peaches, oranges, pears, apples
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Field Greens Salad with Peaches and Herbs |
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Canned vegetables:
Canned tomatoes, canned corn, canned mushrooms, canned carrots Choose lower sodium brands and rinse well.
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Crowd pleasing vegetarian chili |
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Frozen vegetables and fruit:
Peas, carrots, broccoli, green beans, berries, mangos, peaches
Choose plain without any added sugar, sauces or breading.
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Sweet Chili Tofu Stir-Fry |
Grain Products
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In the bakery section, choose whole grain versions of the following:
Sliced bread, bagels, pitas, tortillas, buns, English muffins
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Colourful Layered Sandwich
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Whole grains in the center aisles:
Whole grain pasta and noodles, brown or wild rice, oats, pot barley, quinoa
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Vegetable quinoa salad |
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Packaged breakfast cereals:
Choose ones that have more than 4 grams of fibre in each serving and the lowest amount of sugar.
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Video: Quick and easy breakfast ideas |
Milk and Alternatives
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Milk (skim, 1%, 2%), fortified soy beverage (plain), yogurt (2% M.F. or less), cheese (20% M.F. or less)
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Chicken and Corn Chowder
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Meat and Alternatives
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Related recipes
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Meat alternatives:
Tofu, eggs, nuts and seeds (with no salt), nut butters (with no added sugar or oil), dried lentils and beans, canned lentils and beans (choose lower sodium brands and rinse well)
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Quinoa and lentil pilaf
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Fish:
Salmon, mackerel, trout, sardines, haddock
Lower sodium canned tuna and salmon
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Tea poached salmon with fruit salsa
Tandoori haddock
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Unprocessed plain meats:
Beef, lamb, chicken, turkey, pork
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Cauliflower and Lamb Chop Curry
Vermicelli with Broccoli and Grilled Beef
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Herbs, spices, fats and oils
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More information
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Herbs:
Basil, bay leaf, cilantro, lemongrass, oregano, parsley, rosemary, thyme
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How to cook with herbs
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Spices:
Cardamom, cayenne, cinnamon, cloves, coriander, cumin, ginger, turmeric
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How to cook with spices |
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Fats and oils:
Canola, corn, flaxseed, olive, peanut, soybean, sunflower, non-hydrogenated soft margarine, low fat salad dressing and mayonnaise
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Facts on fats |
You may also be interested in
My Menu Planner
Save money at the grocery store
Eating well on a budget
Your guide to pre-packaged foods
Last Update – June 8, 2020