Having a kitchen filled with nutritious 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.
Nutritious 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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Curried Lentils, Sweet Potato and Cauliflower |
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Other vegetables:
Sweet bell pepper, broccoli, cauliflower, onion, cucumber
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Broccoli, Quinoa Cheddar Bake |
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Fruit:
Berries, cantaloupe, peaches, oranges, pears, apples, frozen fruits
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Canned vegetables:
Canned tomatoes, canned corn, canned mushrooms, canned carrots. Choose lower sodium (salt) 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
Beet and Barley 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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Protein Bars |
Protein Foods
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Related recipes
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Plant-based:
Tofu, tempeh, edamame, 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), plant-based fortified beverages like soy beverage
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Quinoa and lentil pilaf
Easy Red Lentil Dahl
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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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Eggs |
Egg Bhurji |
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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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Milk (skim, 1%, 2%), yogurt, kefir, cheese, skim milk powder |
Apple Blueberry Smoothie |
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 |
How can a dietitian help?
Dietitians can support you with menu planning throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treat health conditions like diabetes and heart disease. Your dietitian will work with you to give you personalized nutrition advice that meets your lifestyle and goals. Connect with a dietitian today!
Bottom line
A little bit of planning goes a long way to helping you eat a balanced, nutritious diet. Start with a few small changes each week using this checklist as a guide.
You may also be interested in:
My Menu Planner
Understanding Food Labels in Canada
Top 5 Reasons to See a Dietitian
This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.
Last Update – June 14, 2022