• Fruits, vegetables, unpolished grains (e.g., brown rice, multigrain breads), chicken, fish, lean meats, eggs, pulses (such as beans, lentils, peas and chickpeas), milk, raw nuts, unpasteurized honey.

Many processed foods have been prepared or modified by an artificial process or refined in some way and often contain large amounts of sugar, salt, fat and very little fiber. Examples include:

• French fries, white rice, chicken nuggets, juice, and a large number of foods (in a wide variety of packages or containers) that contain high amounts of salt, sugar and other preservatives.

Make the best food purchase choices you can, within your budget.  It pays to read the label before each purchase, so you know what each product contains. If you take a little time, you will always be able to find or choose healthy foods you can eat and share at home.

Make small changes first, by planning more meals at home. The more control over the foods in your family's diet, the more health benefits you and your family will get.

[new]
Choosing Wisely at the Supermarket
When you go to the grocery store, focus on choosing more foods from the perimeter of the store, rather than from the middle aisles where many foods with high fat, salt and/or sugar content are kept.

Make the most of the supermarket experience by concentrating on making the healthiest choices possible. Here are some tips for wise supermarket shopping:

• Purchase fresh foods as much as possible. Healthy choices are also available from frozen, dried or canned products.
• Seek out foods such as fruits, eggs, vegetables, lean meats, and a variety of whole grains, e.g., whole wheat couscous, brown rice, whole rye, rolled oats, and steel-cut oats.
• Buy more pulses, such as beans, peas, lentils and chickpeas.
• Purchase dairy products which have no added sugar, colour or flavours.
• Choose whole grain (e.g., multi-grain) bakery products, which contain higher fibre.

Be proactive. Ask your local store managers about locally produced products available in your favourite stores. Encourage managers to seek out additional local produce and other suppliers, such as local dairy or meat producers.

Making Healthy Choices All Year Long

• Although fresh foods are more available in spring, summer and fall, you can still make healthy choices in winter months, e.g., by making careful selections from the variety of healthy protein and grain choices available year-round and by choosing fresh produce which may be imported.
• Canning or freezing local produce, when there is an abundance of local produce available, may be another option. If you have a garden, aim to freeze some of your produce, whether green beans, carrots, zucchini or other favourites.
• Developing your own cooking skills or sharing your skills with friends and family is another key step in preparing healthy meals.
• Try following recipes and/or learning new ones, and try different ways to prepare foods, such as using a crock pot.
• Teaching your kids how to cook healthy meals is an important way to ensure they learn to eat well and make healthy food choices as they grow older.
• Learn more about food labeling. Take some time to read each label carefully, and build up your knowledge of food labels and the ingredients in the products you buy. Aim to choose products that have more fibre and less sugar, sodium and fat.
• Save money by planning your meals ahead of time and shopping for specials, especially for fresh foods.  Many stores accept competitor’s flyer prices, so you don’t have to go to several stores to find what you need.  Using coupons or online promotions may also reduce costs.
• Organic-certified foods are often a good choice, but can be pricey. You do not have to always buy organic to get healthy food, but you may want to choose a few items each time you shop.

[new]
Support and Shop for Local Foods

• There are over 85 farmers’ markets around Alberta.  Most communities or regions have one or more farmers’ markets, some are even year-round. Enjoy shopping there often, as many fresh, whole foods are offered; however, avoid less healthy offerings, such as baked goods and other processed foods, which may be high in fat, sugar or salt.
• The Alberta Greenhouse Growers Association currently has over 140 grower members, with a little more than half of those selling their products directly to consumers.
• Specialty local meat shops, dairy, organic food stores, and ethnic grocery outlets can widen your shopping options for healthy food choices.
•  “Hybrid” outlets – which combine features of large supermarkets and farmers’ markets by having large amounts of fresh produce available – may also be in business in your area.

Grow Your Own or Visit a Farm
Get re-acquainted with mother earth!

Here are some tips on growing your own food and supporting local growers.

• Grow your own garden in your back yard, on your deck, on your farm, or on a friend’s farm.
• Container gardening is also a great option for schools, communities or condo living.
• Consider participating in or helping to start a community garden in your area. The number of community gardens is on the increase. Call your community league to check it out and get involved.
• There are all kinds of local produce growers and suppliers. Encourage your favourite shops to consider choosing more products from local suppliers.
• There are many local farms and food-delivery operations in Alberta. You can subscribe to or join a food-delivery service, paying a monthly or set fee for a given amount of food/products that are locally grown. In some cases, the products may also be organically-certified.
• Visit “u-pick” farms or greenhouses in your area for all kinds of berries and vegetables.

[new]
Your Next Steps Towards Healthy Eating
It might seem like a challenge to find healthy food choices, but with a few simple steps, you can easily increase the amount of healthy food you serve at home.

This may include finding and supporting your favourite food outlets or suppliers, improving or changing your shopping and meal planning routines, trying new recipes, and learning more about nutrition and food labeling.

[end page]
Learn More
Eat Local First
Aims to help Edmonton-area consumers find local food producers, processors and retailers.

Alberta Farm Fresh Producers Association

Alberta Farmer’s Markets Association
Find a farmer’s market in your area.

Alberta Greenhouse Growers Association

Food Box Projects in Alberta and Canada