Campbells Kitchen

When managing your health, it’s important to establish new shopping patterns at the supermarket. Here are some tips to get you started:

General guidelines

• Try to allow yourself plenty of time to shop. When you are learning how to make better choices at the supermarket, be sure you have time to read labels and ask questions. If possible, leave the kids at home and shop during less crowded times. You’ll probably be more likely to fill your trolley with well balanced foods.
• Make a shopping list and stick with it! Decide on a rough meal plan for the week ahead and base your shopping list on that.
• Read labels and compare the energy, sodium and fat content between brands and varieties.
• Don’t go shopping when you are hungry. Eat a meal or snack before you shop, so you won’t be tempted to buy everything in sight.  Drinking plenty of water also helps to stave off the munchies!!
• Before purchasing your items, do a quick assessment of your purchases. The majority of your items should be fresh, frozen or canned vegetables and fruit, lean meat or fish, low fat dairy produce and wholegrains.
• If you buy in bulk, try repackaging foods in single-serving plastic containers or bags. You’ll be less tempted to overeat or exceed the serving size. This is a good tip for savoury snacks.

Aisle by Aisle guide:

Fresh Produce Section – Stock up on your favourite fresh fruit and vegetables

• Buy a melon and cut it into snack size pieces at home
• Buy fruit to use in fruit smoothies
• Buy your favourite fresh veggies and store them cut up for easy snacking
• Pre-cut vegetables and bags of salad greens can save valuable preparation time for quick meals and snacks

Milk/eggs/cheese – Choose low fat or fat free dairy products and enjoy others in moderation

• Look for low fat or diet yoghurts
• Choose reduced fat cheeses
• Switch to Lite or skim milk to help reduce your fat intake.
• Eggs are a rich source of protein. Many stores now stock regular, omega 3 enriched and free range eggs.

Canned and foods – Keep a stock of canned goods to always have something nutritious in your pantry.

• Keep an assortment of soups stocked in your pantry. Did you know many of Campbell’s soups provide a full serving of vegetables?
• Many canned soups are also great to use in recipes. For ideas, visit Campbell’s Kitchen Club.
• Choose canned fruit packed in natural juice instead of syrup.
• Stock up on canned vegetables. Use them as you would fresh vegetables in recipes, alone or tossed in pasta dishes to add extra vegetables to your meal.
• Canned fish is a terrific source of lean protein to keep on hand. Canned salmon and tuna packed in water are great ways to increase your omega 3 intake. Use them on sandwiches, in salads and other cooked meals.

Grains and breads – Be sure to include Multigrain breads, brown rice, wholegrain crispbreads and crackers and high fibre cereals in your menu plan.

• Read labels to find wholegrain breads. One of the first few ingredients listed should be a wholegrain, such as:
  o 100% whole-wheat flour
  o  Soy
  o Oats or oatmeal
  o Cracked or kibbled wheat
  o Rye
  o Seeds eg linseeds, poppyseeds
• Choose multigrain breads, whole wheat pita bread & English muffins, whole wheat pasta and whole grain crackers
• In the rice aisle, look for brown rice
• Choose wholegrain breakfast cereals

Deli – Choose lean deli cuts to reduce the fat content of sandwiches, snacks and salads.

• Look for lower fat options, like turkey and low fat ham
• If you are watching your salt intake, look for reduced sodium meats eg roast beef
• Prepared meal items like BBQ chickens are quick and easy for dinner, sandwiches or any recipe calling for cooked chicken. When eating the chicken, remove the skin and choose lean parts like the breast.

Snack aisle – Enjoy selections of sweet and savoury snacks, such as biscuits, pastries and chips in moderation only

• If you want a snack, it is OK to choose something you love sometimes but indulge in just one small serving – try buying multipacks which can help you to stick to eating only a small portion.
• Read and compare labels for fat, energy and sodium content. Often fat free or reduced fat chips have the same number of kilojoules as regular chips, so make sure you keep portions small, don’t eat directly out of the bag and try to avoid eating in front of the TV. Take out your portion and put the bag away. Chips cooked in sunflower oil are a better choice.
• Rice cakes or corn cakes are a good option. Enjoy them with a spread, salsa dip or salad.

Frozen items – Have a stock of frozen foods in your freezer so you always have vegetables, fruit, or something smart for dessert.

• If you don’t have time to cook and need an alternative to fast food, try one of the many frozen meal options available. Read the labels and look out for 97% fat free options
• In the ice-cream section, look for low fat or fat free ice-creams, frozen yoghurts, fruit bars or fruit sorbets. Enjoy regular ice cream in moderation.
• Frozen fruit and vegetables are healthy and convenient. Frozen vegetables can usually be easily substituted for fresh vegetables in recipes, soups or as side dishes. Try frozen fruit and berries in smoothies or over ice-cream. 
• Meats
  o Poultry: When buying poultry, buy skinless cuts, or remove the skin yourself before cooking. Try turkey cutlets, boneless skinless chicken breasts, and lean ground turkey breast (a great alternative to ground beef, see beef section below).
  o Pork: You can easily find marinated pork loin roasts in the meat aisle — they roast in the oven in under an hour. Also try sliced pork loin or lean ground pork.
  o Beef: Beef cuts are sometimes labeled with the percent of fat they contain — choose cuts that are less than 10% fat and buy extra lean mince.
  o Fish:  Include fish regularly as it is a terrific source of lean protein and omega- 3 fatty acids. Fish like salmon, tuna and gemfish and swordfish are great choices and are also easy to prepare. Shellfish is also good in moderation — try crab or grilled prawn on top of a salad.