Food Services
Dollar Stretching Tips
Watch for locally grown fruits and vegetables when they are in season.
Never shop when you are hungry... guess why?
Check out generic brands. They may be equivalent in nutrient value and are usually less expensive.
Make a list before you go shopping and stick to it.
Try buying plant proteins. Lentils, split peas, kidney beans or other dried beans can be served as a less expensive protein.
Instead of buying chicken parts, buy whole chickens and cut them up yourself.
Go for...
Vegetables and fruits: low sodium canned vegetables, fruits canned with juice, dark green and orange vegetables, fresh or frozen fruit and vegetables.
Grain Products: cereals with 4g fibre per serving, small low fat muffins, air popped popcorn, whole grain bread, buns and pita bread, plain cookies, angel food cake.
Milk Products: lower fat cheeses (about 7% milk fat), skim, 1% or 2% milk, plain yogurt, frozen yogurt, cottage cheese.
Meat and alternatives: fish packed in water, white flesh fish, lentils, peas and beans, chicken and turkey (skin removed), lean cuts of meat - beef, pork, lamb, veal.
Other Foods (moderation!!!): sunflower, olive and canola oils, light mayonnaise, low-fat salad dressing, light margarine, chocolate and ice cream.
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