July 15, 2026 Shop confidently with these grocery store tips

The grocery store can be a goldmine, but navigating it efficiently can feel overwhelming given the different layouts. But have no fear: we’re here to give you some tips and tricks to make your trip a success.

 ‘Shop the outer aisles’ is what many advise, since that where fresh foods are often found, but nutritious options are available throughout a store.

Where should you start? 

Begin with a flexible plan. For instance,

• Look for vegetables and fruit (fresh or frozen)
• Choose whole grains
• Compare protein options across price points (if you’re looking for budget-friendly choices, canned fish, eggs, and beans and lentils are good picks)

Don’t skip the aisles 

Why? Because you’ll find them full of great finds that include:

• Frozen unsweetened fruit and vegetables
• Low-sodium canned beans and tomatoes
• Whole-grain pasta and oats
• Canned fish packed in water

What should you look for on the label? 

Let’s make this simple.

• Check fibre (aim for 2+ grams per serving for grains)
• Compare sodium levels
• Review added sugars
• Scan ingredient lists—shorter isn’t always better, but knowing what’s in a food helps

Keep your eye on the prize 

Rural and smaller stores may have different layouts or product availability. Focus on building balanced meals using what is accessible and affordable in your community. Smart shopping will help you be more confident with your cooking.

Did you know? 

Aprons in Action presented by Manulife is Diabetes Canada’s new national culinary fundraising competition where your training ground is the kitchen. We invite home cooks to share healthy recipes, learn new kitchen and cooking skills, raise funds, and celebrate the joy of food while supporting people living with diabetes in Canada.
 
Ready to put your shopping know-how into action and create your recipe? Raise $300 by August 15 to submit your recipe in September. Join Aprons in Action presented by Manulife now.