10 simple tricks for easier grocery shopping

The average family spends a huge part of its income on food, yet we often struggle to keep our kitchens well-stocked with healthy and tasty ingredients. These tips will help you better plan your trips to the supermarket.

1. Think of the different sections (dairy, fresh produce, meat and so on) as separate stores within the supermarket. You wouldn't shop at every store in the shopping centre, would you? Target only those that are safe to browse through – the fresh food sections, primarily – and steer clear of the danger areas (like candy, ice cream and chips).
2. Choose prepared foods with short ingredient lists. It's unrealistic to expect yourself to cut out prepared foods entirely. Just remember: the shorter the ingredient list, the healthier the food usually is. Of course, if the ingredients are sugar and butter, put the item back on the shelf.
3. Pick up a jar of dried shiitake mushrooms. They may look a little strange, but toss them in some hot water for half an hour and you have a meaty, healthy addition to soups, stews and sauces, not to mention a unique filling for tarts and omelettes. Plus, they keep for ages.
4. Shop around the perimeter of the supermarket. That's where you'll find the fresh foods in many stores. If that's the case in your supermarket, avoid the central aisles and your shopping trip will be the healthier for it. Just dip into the aisles for the staples you know you need.
5. Look for fibre. You want at least one to two grams of fibre for every 100 calories you consume.
6. If partially hydrogenated oil, or trans fats, are listed on the label, step away from the box and protect your health.
7. Choose low-fat cheeses. Instead of high-fat gorgonzola, cheddar, double gloucester or parmesan, choose ricotta, low-fat cottage cheese or low-fat cream cheese. You can also enjoy medium-fat cheeses such as brie, edam, camembert, Danish blue and feta in moderation.
8. Buy canola oil instead of vegetable oil. It's rich in healthy monounsaturated fatty acids and contains the essential fatty acids (EFAs) alpha-linolenic acid (ALNA) and linoleic acid (LA). It also costs less than olive oil.
9. Choose whole-wheat bread. Studies show that people who eat three or more servings of whole grains a day are less likely to suffer from diabetes. If your family will eat only white bread, choose a fibre-enriched variety.
10. Buy plain yogurt and flavour it at home. Pre-flavoured yogurts contain sugars that destroy any healthy benefits. If you add fruit at home, it will still taste yummy, plus you'll consume far fewer useless calories and save money.