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Organic and well being market

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Program criteria My Healthy Plate

Metro's assessment criteria

Before evaluating any products, we had to establish nutritional criteria. Drawing on current nutrition and healthy eating recommendations by Health Canada and Canada’s Food Guide, we developed specific criteria about the Nutrition Facts table and the ingredient list in each product category. Given the nature and nutritional profile of the following products, no criterion "good choice" was established: soft drinks, energy drinks, iced tea, syrups (molasses, honey, syrup, table syrup pure Maple, etc.) refrigerated toppings, refrigerated dough for baking (turnovers ready to cook, dough for pie or pastry).


Metro Nutrition Team

Our criteria will evolve over time to make sure that they respond to the latest scientific research in nutrition.

Here are the elements they examined to establish Metro’s criteria:

Desserts




SERVING: 40 g

 

Nutrition facts table

  • 5% DV or more of Vitamin C, or 5% DV or more of Vitamin A, or at least 2 g of fibre
 

Ingredients

  • No added sugar
  • No sugar substitutes
 

Comments

  • For a more substantial snack, add a source of protein such as Greek yogurt or a small handful of unsalted nuts.
     
  • Use fruit bars to replace candy as a sweet lunchbox treat. They should not replace fresh fruit!
     



SERVING: as suggested on the package

 

Ingredients

  • No added sugar
  • No sugar substitutes
  • No hydrogenated oil or shortening
 

Comments

  • To reduce sugar, use less than what is suggested on the product’s package.
     



SERVING: 30 g

 

Nutrition facts table

  • 5 g or less of fat
  • 1 g or less of saturated fat
  • 10 g or less of sugar
  • 2 g or more of fibre
 

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes
  • Sugar is not the first ingredient



SERVINGS : 30 g

 

Ingredients

  • Dark chocolate, at least 70% cacao
  • Cacao mass as the first ingredient
  • No shortening or hydrogenated oil
  • No sugar substitutes
 

Comment

  • Choose chocolate with at least 70% cacao.
     
  • Keep portions small. One or two squares at a time is enough.



SERVING: 125 mL or 115 g

 

Nutrition facts table

  • 10 g or less of fat
  • 2 g or less of saturated fat
  • 18 g or less of sugar
 

Ingredients

  • No sugar substitutes
  • No hydrogenated oil or shortening
 

Comments

  • An occasional treat can be part of a healthy lifestyle. Limit how often you eat them and keep portion sizes small.
     
  • Choose desserts that do not contain shortening or hydrogenated oils.
     



SERVING: 125 mL or 115 g

 

Nutrition facts table

  • 2 g or less of saturated fat
  • 18 g or less of sugar
  • 10 g or less of fat
 

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

Comments

  • For sorbets, choose products that list fruits or fruit purées as the first ingredients.
     
  • Choose products with the shortest and most natural list of ingredients.



SERVING: 125 mL or 115 g

 

Nutrition facts table

  • 2 g or less of saturated fat
  • 18 g or less of sugar
  • 10 g or less of fat
 

Ingredients

  • No sugar substitutes
  • No hydrogenated oil or shortening
 

Comments

  • Whole fruits are more filling and higher in vitamins than frozen fruit bars.
     



SERVING: 115 g

 

Nutrition facts table

  • 10 g or less of fat
  • 2 g or less of saturated fat
  • 18 g or less of sugar
 

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes
 

Comments

  • An occasional treat can be part of a healthy lifestyle. Limit how often you eat them and keep portion sizes small.
     
  • Choose cakes and pastries that do not contain shortening or hydrogenated oils.
     



SERVING: 115 g or 25 g (powder)

 

Nutrition facts table

  • 10 g or less of fat
  • 2 g or less of saturated fat
  • 18 g or less of sugar
 

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes
 

Comments

  • Make your own pudding with milk. It’s a great source of calcium.
     

Oils and fats




 

Comments

  • Choose preferably soft margarines that are low in trans and saturated fat.
     
  • Look for the term "non-hydrogenated" to help you identify them



 

Comments

  • Use unsaturated vegetable oils for your cooking and food preparation (monounsaturated and polyunsaturated) such as olive, canola, corn, flaxseed, or soybean.
     
  • Choose non-hydrogenated fats.
     
  • Throw out any rancid oil. You’ll know it’s bad if it smells like oil paint or varnish.
     
  • Canada’s Food Guide recommends including a small amount—30 to 45 ml (2 to 3 Tbsp) — of unsaturated fat every day to get the fat we need. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.

Fruits and vegetables

 

SERVING: 125 ml or 130 g fruit puree

Ingredients

  • No added sugar (added fruit juice is allowed)
  • No sugar substitutes

Comments

  • Canned fruits and purees without added sugar are good alternatives when fresh fruits are not handy of available.
 
 

SERVING: 125 ml

Nutrition Facts Table

  • 2.5 g or less of fat
  • 120 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil

Comments

  • Canned vegetables without added salt or fat are a good alternative when fresh vegetables are not handy or available.
 
 

SERVING: 40 g

Ingredients

  • No added sugar (added fruit juice is allowed)
  • No sugar substitutes
  • No shortening or hydrogenated oil
  • Fruit as the first ingredient

Comment

  • Since dried fruits are high in natural sugar, make sure to keep your portion small.
     
  • Choose fresh fruits more often.
     
  • Opt for unsweetened dried fruits.
 

 

SERVING: 250 ml or 63 ml of concentrated juice

 

Ingredients

  • 100% fruit or vegetable juice (including from concentrate, no restriction for added vitamins)
  • No added sugar
  • No sugar substitutes
 

 

SERVING : 85 g

 

Nutrition Facts Table

  • 3 g or less of fat
  • 240 mg or less of sodium
 

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVING: 125 ml or 110 g prepared or 26 g unprepared (flakes or scalloped)

 

Nutrition Facts Table

  • 2.5 g or less of fat
  • 120 mg or less of sodium
  • 1.5 g or more of fibre
 

Ingredients

  • No shortening or hydrogenated oil
  • Potatoes as the first ingredient
 

Comment

  • Make your own mashed potatoes with fresh cooked potatoes and milk.

 

SERVING: 250 ml

 

Nutrition Facts Table

  • 480 mg or less of sodium

Grain Products

 

SERVING : 50 g

 

Nutrition Facts Table

  • 3 g or less of fat
  • 8 g or less of sugar
  • 360 mg or less of sodium
  • 2 g or more of fibre

Ingredients

  • Whole grain, “integral” flour, or whole grain whole wheat flour (including the germ) as the first ingredient(or second if the first is water)
  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVING: 30 g

 

Nutrition Facts Table

  • 2 g or more of fibre
  • 175 mg or less of sodium

Ingredients

  • No added sugar
  • No shortening or hydrogenated oil
 

 

SERVING : 55 g

 

Nutrition Facts Table

  • 4 g or more of fibre
  • 12 g or less of sugar
  • 240 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVING: 30 g

 

Nutrition Facts Table

  • 1 g or less of saturated fat
  • 10 g or less of sugar
  • 2 g or more of fibre

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVING: 30 g

 

Nutrition Facts Table

  • 5 g or less of fat
  • 2 g or less of saturated fat
  • 225 mg or less of sodium
  • 2 g or more of fibre

Ingredients

  • No shortening or hydrogenated oil
  • Whole grain or whole grain flour as the first or the second ingredient
  • No sugar substitutes
 

 

SERVING: 30 g

 

Nutrition Facts Table

  • 2 g or more of fibre
  • 175 mg or less of sodium

Ingredients

  • No added sugar
  • No shortening or hydrogenated oil
 

 

SERVING: 100 g

 

Nutrition Facts Table

  • 6 g or less of fat
  • 1 g or less of saturated fat
  • 360 mg or less of sodium
  • 6 g or more of protein

Ingredients

  • No shortening or hydrogenated oil
 

 

SERVING : 70 g

 

Nutrition Facts Table

  • 1 g or less of saturated fats
  • 2 g or more of fibre
  • 11 g or less of sugar

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVING : 30 g

 

Nutrition Facts Table

  • 1 g or less of saturated fat
  • 10 g or less of sugar
  • 2 g or more of fibre

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVING : 40 g (dry)

 

Nutrition Facts Table

  • 240 g or less of sodium
  • 10 mg or less of sugar
  • 2 g or more of fibre

Ingredients

  • No shortening of hydrogenated oil
  • No sugar substitutes
 

 

SERVING: 85 g (dry), 130 g (fresh-refrigerated), 264 g (ready-to-use) or 331 ml (ready-to-use)

 

Nutrition Facts Table

  • 4 g or more of fibre

Ingredients

  • No shortening or hydrogenated oil
  • No added salt
 

 

SERVING : 55 g

 

Nutrition Facts Table

  • 7 g or less of fat
  • 1 g or less of saturated fats
  • 11 g or less of sugar
  • 2 g or more of fibre
  • 240 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
  • Whole grain or whole wheat flour as the first type of flour

Comments

  • Some muffins are cake in disguise! Choose one made from whole grains instead of white flour.

 

SERVING: 45 g (dry), 140 g (ready-to-use) or 175 ml (ready-to-use)

 

Nutrition Facts Table

  • 1 g or less of saturated fat
  • 360 mg or less of sodium
  • 2 g or more of fibre

Ingredients

  • No shortening or hydrogenated oil
 

Combined products

 

SERVINGS: AS SUGGESTED ON THE PACKAGE

 

Nutrition facts table

  • 720 mg or less of sodium
  • 6 g or less of saturated and trans fats combined
  • 4 g or more of fibre
  • 15 g or less of sugar
  • 10 g or more of protein

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes

Comments

  • Choose products with the shortest list of ingredients.
  • For a complete breakfast, add milk or yogurt and a fruit.>
  • Choose whole grain products.

 

SERVINGS: 30 g or 30 mL

 

Nutrition facts table

  • 5 g or less of fat
  • 2 g or less of saturated fat
  • 170 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening
  • No sugar substitutes
 

 

SERVINGS: 60 g

 

Nutrition facts table

  • 4 g or less of fat
  • 1 g or less of saturated fat
  • 250 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening

Comments

  • Choose appetizers that do not contain hydrogenated oil or shortening.
  • Appetizers are an addition to your regular meal, so keep portions small.

 

SERVINGS: 300 g

 

Nutrition facts table

  • 15 g or less of fat
  • 5 g or less of saturated fat
  • 720 mg or less of sodium
  • 12 g or more of protein

Ingredients

  • No hydrogenated oil or shortening
 

 

SERVINGS: 140 g

 

Nutrition facts table

  • 12 g or less of fat
  • 5 g or less of saturated fat
  • 6 g or more of protein
  • 480 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening
 

 

SERVINGS: 85 g

 

Nutrition facts table

  • 4 g or less of fat
  • 1 g or less of saturated fat and trans fats
  • 200 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening
 

 

SERVINGS: 58 g

 

Nutrition facts table

  • 4 g or less of fat
  • 1 g or less of saturated fat and trans fats
  • 200 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening
 

 

SERVINGS: 60 g

 

Nutrition facts table

  • 4 g or less of fat
  • 1 g or less of saturated fat
  • 250 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil

 

SERVINGS: 50 g

 

Nutrition facts table

  • 140 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil
  • No added sugar (added fruit juice is allowed)
  • No sugar substitutes
  • Nuts, seeds or dried fruits as the first ingredient
 

 

SERVINGS: 30 ml or 30 g

 

Nutrition facts table

  • 5 g or less of fat
  • 2 g or less of saturated fat
  • 5 g or more of protein
  • 250 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes
 

Milk and Alternatives

SERVINGS: 30 g

Nutrition facts table

  • 7.5 g or less of fat (or ≤ 25% M.F.)
  • 3 g or less of sugar
  • 360 mg or less of sodium
  • 5% DV or more of calcium

Ingredients

  • No sugar substitutes

SERVINGS: 125 g

Nutrition facts table

  • 3 g or less of fat (or ≤ 2% M.F.)
  • 15 g or less of sugar

Ingredients

  • No sugar substitutes

SERVINGS: 60 g

Nutrition facts table

  • 2 g or less of fat
  • 6 g or less of sugar
  • 15% DV or more of calcium

Ingredients

  • No sugar substitutes

Comments

  • Choose fresh cheese with at least 15% DV of calcium per 60 g serving.

SERVINGS: 250 ml or 25 g (powdered)

Nutrition facts table

  • 8 g or less of fat (or ≤ 3.25% M.F.)
  • 25 g or less of sugar

Ingredients

  • No sugar substitutes

SERVINGS: 250 ml

Nutrition facts table

  • 15 g or less of sugar
  • 10% DV or more of Vitamin A
  • 45% DV or more of Vitamin D
  • 25% DV or more of calcium

Ingredients

  • No sugar substitutes

SERVINGS: 175 g ou 175 ml

Nutrition facts table

  • 3,5 g or less of fat (or ≤ 2% M.F.)
  • 20 g or less of sugar
  • 15% VQ or more of calcium

Ingredients

  • No sugar substitutes

Meat and Alternatives

SERVINGS: 100 g

Nutrition facts table

  • 15 g or more of protein
  • 360 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil
  • No added sugar
  • No sugar substitutes

Comments

  • Choose fatty fish such as salmon, mackerel, herring, trout and sardines for more omega-3.
  • Opt for low sodium canned fish.

SERVINGS: 55 g

Nutrition facts table

  • 5 g or less of fat
  • 1 g or less of saturated fat
  • 360 mg or less of sodium

Ingredients

  • No added nitrate/nitrite or cultured celery extract
  • No shortening or hydrogenated oil
  • Minimum of 16% meat protein

Comments

  • Eggs are affordable, versatile and nutritious.

SERVINGS: 125 g (raw) or 100 g (cooked)

Nutrition facts table

  • 17 g or less of fat
  • 15 g or more of protein
  • 360 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening

Comments

  • Enjoy fresh meats instead of processed meats and sausages. When choosing processed meats, choose varieties that are lower in sodium and fat.

  • Buy frozen meat, fish and poultry without breading or rich sauces.

SERVINGS: 63 g

Nutrition facts table

  • 3 g or less of fat
  • 240 mg or less of sodium
  • 4 g or less of sugar

Ingredients

  • No sugar substitutes

Comments

  • Eggs are one of the best food sources of choline, a B-vitamin that plays a role in good brain function.

SERVINGS: 30 g

Nutrition facts table

  • 140 mg or less of sodium
  • 4 g or less of sugar
  • No trans fat

Ingredients

  • No sugar substitutes

Comments

  • Nut butters add protein and healthy fats to your meals and snacks.

SERVINGS: 100 g (cooked) or 125 g (raw)

Nutrition facts table

  • 17 g or less of fat
  • 15 g or more of protein
  • 360 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil

Comments

  • Enjoy fresh instead of processed meats or poultry. When choosing prepared meats, choose varieties that are lower in sodium and fat and don’t have breading or rich sauces.

Others

SERVINGS : 250 ml (ready-to-use), 125 ml (condensed), 5 g dehydrated (powder), 10 ml (concentrated liquid) or 9 g (gelatin)

Nutrition facts table

  • 3 g or less of fat
  • 480 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes

Comments

  • Use broth with no added salt and add vegetables to prepare a quick soup.

SERVINGS : 50 g or 6 cups popped popcorn (1500 ml) or 42 g of unpopped popcorn kernels

Nutrition facts table

  • 5 g or less of fat
  • 1 g or less of saturated fat
  • 360 mg or less of sodium
  • 10 g or less of sugar
  • 4 g or more of fibre

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes

Comments

  • Use plain popcorn kernels to prepare your popcorn. Season with your favorite spices or herbs.

SERVINGS : 15 ml or 15 g or 1.25 g dehydrated (powder)

Nutrition facts table

  • 4 g or less of fat
  • 1 g or less of saturated fat
  • 200 mg or less of sodium
  • 2 g or less of sugar

Ingredients

  • No shortening or hydrogenated oil

Comments

  • Use minimal amounts of condiments and flavouring that contain sugar and salt.

SERVINGS : 30 mL

Nutrition facts table

  • 4 g less of sugar
  • 1,5 g or less fat (or < 5% M.F.)

Ingredients

  • No sugar substitutes

Comments

  • Choose the cream with the lowest percentage of fat.
     
  • Use Greek yogurt instead of sour cream.

SERVINGS : 85 g

Nutrition facts table

  • 4 g or less of fat
  • 5% DV or less of combined saturated and trans fats
  • 200 mg or less of sodium

Ingredients

  • No hydrogenated oil or shortening

Comments

  • Try sweet potato fries; they provide extra vitamins!

SERVINGS : 15 ml

Nutrition facts table

  • 10 g or less of sugar

Ingredients

  • With one or more fruits as the main ingredient
  • No sugar substitutes

Comments

  • For a balanced breakfast, choose whole grain bread and add a milk product and fruit.
     
  • • A little drop of fruit based jam gives a sweet touch to plain yogurt.

SERVINGS : 15 ml or 15 g

Nutrition facts table

  • 100 mg or less of sodium

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes

SERVINGS : 30 mL

Nutrition facts table

  • 3 g or less of saturated fat
  • 300 mg or less of sodium
  • 6 g or less of sugar

Ingredients

  • No shortening or hydrogenated oil
  • No sugar substitutes
  • Sugar is not the first ingredient

Comments

  • Prepare home-made salad dressing by mixing olive oil with vinegar (balsamic, wine or raspberry) or lemon juice.

SERVINGS : 60 ml prepared or 5 g dehydrated (powder)

Nutrition facts table

  • 4 g or less of fat
  • 1 g or less of saturated fat
  • 200 mg or less of sodium
  • 6 g or less of sugar

Ingredients

  • No shortening or hydrogenated oil

Comments

  • Use small amounts of sauce at a time.
  • Replace salty sauces with fresh lemon juice, spices or fresh herbs to season your meals.

Choose spices and seasonings with no added salt, sugar or sugar substitutes.

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