Santé et Services sociaux Québec.

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Healthy Grocery Guide

Healthy Choice Eat in Moderation
Vegetables and Fruit
  • Fresh vegetables and fruit
  • Vegetables and fruit that are fried, stir-fried, or served with a fatty dressing (dressing, mayonnaise, cream, butter, margarine)
Grain Products
  • Whole-grain bread (sliced, pita, baguette, English muffins, bagels)
  • Noodles, rice, couscous 
  • Whole-grain breakfast cereals
  • Low-fat, whole-grain rusks
  • Low-fat homemade cakes, cookies, and small muffins
  • Plain popcorn, pretzels
  • Croissants
  • Puff pastry
  • Large cake muffins
  • Doughnuts
  • Certain cookies and crackers, such as cheese crackers (choose those with less than 5 g of fat per serving)
  • Pancakes, waffles, French toast
Milk and Alternatives
  • Milk, yogurt, cottage cheese (2% MF or less*)
  • Light quark or ricotta cheese
  • Cheese with 20% MF or less
  • Whole milk
  • Yogurt with more than 2% MF
  • Cheese with more than 20% MF
  • Cream, sour cream, ice cream
Meat and Alternatives
  • Lean cuts of meat
  • Leaner deli meats (turkey breast, lean ham and eye of round)
  • Unsalted almonds, nuts, and seeds
  • Fish and seafood
  • Skinless chicken and turkey
  • Legumes and tofu
  • Variety meats (heart, liver, kidneys, etc.)
  • Fatty deli meats (bacon, creton, liver pâté, hot dogs)
  • Almonds, nuts, and seeds roasted in oil
Fat (in moderation)
  • Polyunsaturated oils: safflower, wheat germ, corn, soy, sunflower
  • Monounsaturated oils: canola, olive, peanut
  • Non-hydrogenated soft margarines
  • Coconut, palm, and palm-kernel oil and products containing them
  • Hard margarines, hydrogenated soft margarines, butter, lard, shortening, roast drippings
  • Mayonnaise, salad dressing, dressing
Prepared Meals
  • Sandwiches with whole-wheat bread, vegetables, lean meat
  • Salads with vegetables
  • Chinese food
  • Chicken, salmon, meat, or oyster pie
  • Vol-au-vent