Nutrient-rich food offers more vitamins, minerals and other nutrients for relatively fewer calories.33 You can find nutrient rich foods in just about every aisle of the grocery store:
• In the produce section, choose a variety of colourful vegetables and fruits. There are lots of healthy options in the frozen aisle too. When shopping for juice, choose 100% fruit and vegetable juices.
• In the cooler section, look for lower-fat milk products, such as skim, 1% or 2% milk and low-fat yogurt. You’ll also find eggs there.
• At the butcher counter, choose cuts of fresh, lean, unseasoned meats and poultry instead of deli slices.
• At the seafood counter, look for fish rich in omega-3 fatty acids, such as salmon and trout, as well as shellfish, such as shrimp and crab.
• When shopping for grains, get whole grains, such as brown rice, bulgur, quinoa and barley. When buying bread and cereal, choose whole grain and higher-fibre varieties.
• In the inner aisles, look for legumes such as black beans and chickpeas, as well as nuts and seeds such as walnuts, almonds and sunflower seeds.