HOW TO SHOP AND STOCK YOUR KITCHEN PANTRY WITH

HEALTHY FOODS

HOW TO SHOP AND STOCK YOUR KITCHEN PANTRY WITH HEALTHY FOODS

Knowing how to take care of your nutrition needs is essential when living in your own home. This is an important “life skill” to learn, in order to become independent and healthy. Learning this skill can be a simple as having just the basic items in your kitchen and having a few recipes or meals you can prepare.

There's a lot of confusion surrounding healthy and unhealthy food choices. When looking at almost any supermarket aisle in the country and you will find products that advertise healthy ingredients, when in reality they can lead to weight gain. It is a mystery sometimes to understand what the healthiest food options truly are. It is important to understand what your nutrition goals are to be as healthy as possible. As a teen or young adult your body is still growing and maturing and there are certain ingredients that assist you in becoming the healthiest you can be.

Understanding how to read food labels will help you to determine if a food you are thinking of buying is healthy. In addition, it’s important to have a list of healthy foods that you can purchase, ahead of the time you go shopping. This list will help you to have those foods on hand at home, that will help you to make healthy choices. If you have a chronic medical condition, such as Diabetes, consult your with your doctor on your dietary needs.

What to remember when out shopping to stock your kitchen pantry:

Remember to shop from the outside aisles of the grocery stores. These are the aisles that have the healthiest foods; fruits, vegetables, dairy and protein.

Go shopping after you have eaten a meal, not while hungry. This will help keep you from making impulse purchases of food that looks good because you are hungry.

Always make a list of the healthy food choices you need, before going to the grocery store. This will help you stay on track, while shopping.

Avoid the candy, chips, soda and snack aisles , whenever possible. Sometimes seeing these foods can cause you to make “unhealthy impulse choices.”

Why learning to read and understand food a label is important:

Avoid certain ingredients if you have a food intolerance, such as dairy It assists you in determining carbohydrate and sugar count if you are a

diabetic It helps you stay on track with your daily targets of calories It helps you to avoid eating a certain food that may affect you negatively

IT PROVIDES KEY INFORMATION

Nutrition labels provide key information; such as serving size, calories, total fat, saturated, cholesterol, protein, carbohydrate and vitamin content. The label also contains a list of the ingredients.

HELPS YOU TO CUT BACK

Most individuals eat too much salt, saturated fat and added sugar. Checking nutrition labels plays a central role in being able to cut back on your intake of these unhealthy ingredients.

Assists you in Eating your Daily Recommended nutrients- these ingredients would be;

Dairy Fiber Vitamins Minerals

Understanding what you should be consuming on a daily basis:Daily sodium intake should be: No more than 2,300 milligrams per day

Sugar intake should be

Male: 150 calories per day (37.5 grams or 9 teaspoons) Female: 100 calories per day (25 grams or 6 teaspoons)

Saturated fat intake per day should be:

If you consume approximately 2,000 calories per day (the avg. daily diet) Saturated fat limit is 16 grams or 140 calories from saturated fat

Calcium intake per day should be:

Teens up to age 18: 1,300 mg of calcium dailyAdults over 18: 1000 mg of calcium daily

HOW TO READ FOOD LABELS

HOW TO READ FOOD LABELS

1. The Serving Size(#1 on sample label)

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as:

Cups Pieces The number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"?

In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

2.  Calories (and Calories from Fat)Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.)Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).(#2 on sample label)

In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat.General Guide to Calories

40 Calories is low 100 Calories is moderate 400 Calories or more is high

The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.Eating too many calories per day is linked to overweight and obesity.

3. The Nutrients:

Look at the top of the nutrient section in the sample label. It shows you some key nutrients that impact on your health and separates them into two main groups:

Limit These Nutrients

(#3 on sample label)

The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. They are identified in yellow as Limit these Nutrients. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

Important: Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

4 Get Enough of These- How Much?

(#4 on sample label)

You need to make sure to get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in your diets. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions.

Remember: You can use the Nutrition Facts label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.

5. Understanding the Footnote on the Bottom of the Nutrition Facts Label (#5 on sample label)

Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you "%Daily values are based on a 2,000 calorie diet". This statement must be on all food labels. But the remaining information in the full footnote may not be on the package, if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn't change from product to product, because it shows recommended dietary advice for all individuals--it is not about a specific food product.

Look at the amounts circled in red in the footnote-

These are the Daily Values (DV) for each nutrient listed and are based on public health experts' advice.

DVs are recommended levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. Note how the DVs for some nutrients change, while others (for cholesterol

and sodium) remain the same for both calorie amounts.

How the Daily Values Relate to the %DVs

Look at the example below for another way to see how the Daily Values (DVs) relate to the %DVs and dietary guidance. For each nutrient listed there is a:

Daily value A percent of % of the DV Dietary advice or a goal.

If you follow this dietary advice, you will stay within public health experts' recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie daily diet.

6. The Percent Daily Value (%DV)

The percentage of Daily Values (%DVs) is based on the Daily Value recommendations for key nutrients, but only for a 2,000 calorie daily diet--not 2,500 calories. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories.

The %DV helps you determine if a serving of food is high or low in a nutrient.

It helps you interpret the numbers (grams and milligrams) by putting them all on the same scale for the day (0-100%DV).

The %DV column doesn't add up vertically to 100%. Each nutrient is based on 100% of the daily requirements for that nutrient

(for a 2,000 calorie diet).

.

Calcium:  Look at the %DV for calcium on food packages so you know how much one serving contributes to the total amount you need per day.

Don't be fooled -- always check the label for calcium because you can't make assumptions about the amount of calcium in specific food categories. Example: the amount of calcium in milk, whether skim or whole, is generally the same per serving, whereas the amount of calcium in the same size yogurt container (8oz) can vary from 20-45 %Daily Value.

WHAT HEALTHY FOODS TO BUY WHEN OUT SHOPPING

Having healthy go-to options at home is essential for your health and for a healthy weight. Keep these smart choices on hand for fast and flavorful meals and snacks.

Fruits and vegetables Fresh fruits Fresh vegetables Pre-cut fresh vegetables Salad in a bag Frozen fruits Frozen vegetables (no sauce) Frozen chopped onion and green peppers Canned fruits (packed in their own juice or

water) Dried fruit Low-sodium, low-fat pasta; pizza and tomato sauces Canned diced tomatoes 100 percent fruit juice, including calcium-fortified (but limit juice intake to 4 ounces a

day)

Dairy Fat-free or 1 percent milk Low-fat or fat-free yogurt Low-fat or fat-free cheese Frozen yogurt or fruit sorbet

Whole grains Whole-grain breakfast cereal Rice: brown (regular and instant), wild, blends Oatmeal Whole-grain bread Whole-grain pita bread Whole-grain pasta Whole-grain crackers Low-fat microwave popcorn

Protein Low-fat refried beans Black, kidney or navy beans Low-sodium water-packed tuna Other fish with omega-3 fatty acids Skinless white-meat poultry Soy cheese Tofu Dry-roasted nuts Individually frozen skinless chicken breasts Individually frozen salmon, cod or other fish Frozen shrimp or scallops Frozen vegetable burgers

Cooking staples Fresh garlic and onions Olive oil Canola oil Red wine and/or balsamic vinegar Fat-free cooking spray

What are “unhealthy” foods that you should avoid when shopping?

Common in the American diet are processed foods that contain high doses of fat, sugar, sodium and calories, with little nutritional value. In addition, other harmful ingredients such as preservatives and trans fats make these foods even more unhealthy.

1. Sugary drinks- added sugar is considered one of the worst ingredients for health in the modern diet. However when someone “drinks” a sugary food, such as soda, sweetened coffees, hot chocolate, they don’t think of them as food. It does not register that something you drink can have a negative impact on your diet and your health.

2. Most pizzas- the dough is made from highly refined flour (not whole grain flour,) meats that are high in fat and sodium, and cheese that is very high in fat. If you want a healthy pizza, either make it yourself, using healthy ingredients, or read the label on the pizzas you buy. There are a few health food pizzas that are reasonably healthy.

3. White bread- most bread is made from processed flour- which is low in nutrients, and spikes your blood sugar. Always choose whole grain breads. This also includes foods like waffles, pancakes, tortillas-whole grain products is what to look for when shopping

4. Most fruit juices- most fruit juices are made from fruit flavored water, with a lot of added sugar. Two fruit juices that are considered a healthy choice is pomegranate juice and blueberry juice.

5. Industrial vegetable oil- considered the “bad fats-trans fat.” Use Olive oil, which is considered one of the healthy fats, that is good for your heart

6. Margarine- is a highly processed food that is made to look like butter. It is made with industrial vegetable oil, which increases the trans fat in your body. Regular butter is your best choice, or butter made from olive oil.

7. Pastries, cookies and cakes- they are made with refined flour and sugar and trans fats. They have no essential healthy ingredients and are extremely high in sugar and fat.

8. French fries and potato chips- which are loaded with fat and salt. Potatoes in themselves are healthy. However, once you fry them in industrial oil, and add a lot of salt, they become very unhealthy.

9. Fruit flavored yogurt- this type of yogurt is usually loaded with sugar. Plain Greek yogurt is very unhealthy, and does not have the added sugar.

10. Ice Cream and candy bars- high in fat and sugar, these two foods should be avoided. We all know we are going to have an occasional treat, but it should be only once in awhile. A diet that includes these two foods will drive up your cholesterol and blood sugar.

11.Processed Meats and cheese-bacon, sausage and pepperoni; all are high in fats and additives. Read the labels on cheese and make sure it is made from real milk, and no added vegetable oil

The “Choose My Plate-Build a Healthy Plate” option is the guideline for eating healthy and shopping It is asking us, before we eat, to think about what goes on our plates, and in our cups,

to build a healthy plate-meal. It features the

different types of food that make up our diet,

and indicates the amounts we should eat, in

order to have a healthy, balanced diet. The

different food groups are:

Fruit and Vegetables: should cover half of

your plate, which makes sure that you get the

daily allowance of fiber and vitamins and

minerals you need. Included in the list is

Apples, bananas, cherries, mangos, peaches, oranges, pears, pineapples, strawberries,

watermelon, Asparagus, broccoli, brussel sprouts, cabbage, carrots, cauliflower, kale,

peppers, dark green lettuce. Have 5 servings a day

Protein: should cover one quarter of your plate. Protein keeps you going and feeling

full until your next meal. Proteins are; beans, beef, chicken, eggs, fish, lentils; milk, nuts,

peanut butter, pork, seeds, tofu, and turkey. 2- 3 servings a day.

Carbohydrates/whole grains cover the last one quarter of your plate; which gives you

a burst of energy. They are; beans, cereal, corn, desserts, potatoes, rice, oats, pasta,

sweet potato, tortillas, whole wheat bread; 4-6 servings a day. You should eat desserts

only occasionally.

Milk and Milk products, milk helps to build strong bones; which includes; milk, yogurt,

cheese, cottage cheese, cream cheese, sour crème. Ice cream is not a milk product; it

is considered a dessert because of the fat and sugar; 2 servings a day.

Fat is something we all need in our diet. However it must be the healthy fats you eat;

avocados, olives, and nuts. Have 3 servings a day.

Nutrition Breakdown of What Teens Need to EatMore than any other age group, teens need a lot of energy. Energy comes from calories and on a daily basis, teen boys need about 2,500 to 3,000; teen girls need about 2,200 calories. The good news is that most teens have no problem acquiring them. But parents should note how the calories are being consumed. A bag of potato chips with a 44-ounce Big Gulp will add calories quickly, but fatty snacks and sugary soda drinks contain very little nutrients. So obviously this typical teenage meal will contribute only to weight gain, and not to your teen's overall health.

Calcium and iron are two essential nutrients for teens because they help build strong bones and reduce the risk of osteoporosis. Teen athletes especially need calcium for maintaining muscle tissue and a regular heart beat. Iron helps red blood cells transport oxygen throughout the body, giving kids energy. Signs of weakness and fatigue usually translate to a shortage of iron in the diet.

Teenage girls are especially concerned about body image, so they tend to avoid fatty items like dairy products. They are hurting themselves in the long run by doing this. "Teen girls are missing out on good fats like omega-3 and monounsaturated fats," Omega-3 fat is good for healthy skin, hair, and the immune system. It's also been shown to reduce depression.

Of course, the most important thing to remember in preparing food is taste. "Taste is number one. You can have the healthiest food in the world but if it doesn't taste good, then nobody will eat it."

To a teen, there is no such thing as snack time. Snacks are fair game any time, any place. There is nothing terribly wrong with snacking now and then, as long as it is with healthy food. An occasional treat is OK. It is okay for teens to eat as much as six times a day, with three of those times for snacking; just keep in mind the healthy foods list.

The following snacks are great for breakfast, lunch, and after school, for teens that are always on the go.

Avocado and Tomato Guacamole with Carrots, Broccoli, Cauliflower, and Celery

Most veggies have virtually no calories but plenty of nutrients. A couple of carrots a day will not only provide double your teen's daily beta-carotene requirements, but it'll also lower his cholesterol. Like broccoli, it will reduce the risks of cancers like lung, throat, stomach, prostate, and breast cancer. Celery lowers blood pressure and cauliflower adds cancer-fighting glucosinolates.

Add flavor to these veggies by dipping them in homemade avocado and tomato guacamole for an appetizing snack. Avocado is an excellent source of vitamin E along with many other vitamins and minerals.

Recommended Serving Size: 1 1/4 cup of carrots, 35 calories 3/4 cup of celery, 7 calories 1 cup cauliflower, 34 calories 2/3 cup broccoli, 33 calories 1/2 avocado, 145 calories 1/2 large tomato, 17 calories

Granola Bar with a Glass of Skim Milk

Granola bars are a solution to the no-time-for-breakfast excuse. Some form of breakfast will help kids be more attentive and therefore do better in school and excel in sports, as well as prevent them from hitting the vending machines right after homeroom. Add a glass of skim milk for a fat-free calcium boost -- a quarter of the recommended daily allowance (RDA). The nuts, dried fruit, and seeds in granola bars make them high in fiber and omega-3 fats and an excellent source of energy. It's wise to avoid granola that is high in saturated fats.

Recommended Serving Size: 1 granola bar, 200 calories 8 ounce glass of milk, 80 calories

Frozen Yogurt with Cashews and Walnuts

Plain low-fat yogurt is an excellent source of calcium; an eight-ounce cup fulfills 45 percent of the RDA and has protein for the immune system. Low-fat or nonfat frozen yogurt might not have all the benefits of regular yogurt, but it tastes great and it's a much better alternative than ice cream.

If your kids like nuts, sprinkle on some cashews and walnuts. Most nuts contain high amounts of iron, zinc, and magnesium and the fat is mostly unsaturated. It's good to eat fresh, plain nuts, not salted.

Recommended Serving Size: 1/3 cup of cashews, 287 calories 1/4 cup walnuts, 177 calories 8 ounce cup of yogurt, 190 calories

Mangoes and Grapes

While your teen is on the computer, playing video games, or watching television, slide a bowl of freshly sliced mangoes and some firm grapes in her direction. It'll keep her out of the kitchen for sodas and chips until dinnertime.

You can't compliment a mango enough. This delicious tropical fruit provides 150 percent of the RDA for the cancer-fighting nutrient beta-carotene. It's loaded with fiber and potassium. Plus it'll fulfill a day's requirement of vitamin C. Grapes help reduce heart disease.

Recommended Serving Size: 1 mango, 107 calories 2/3 cup of grapes, 60 calories

Hummus

Kids tend to experiment with vegetarianism in their teenage years. But that doesn't mean you need to worry about them missing the nutrients found in meat or fish. "You can eat as a vegetarian and eat a very healthy diet," says Bissex.

Hummus -- a chickpea puree -- is a common vegetarian spread with lots of iron and magnesium. Spread some on whole wheat pita bread (for fiber) and it'll make a satisfying snack or lunchtime food.

Recommended Serving Size: 2 tbsp. of hummus, 83 calories 1 piece of whole wheat pita bread, 195 calories

Peanut Butter

Peanut butter, like peanuts, is high in fat and calories. But the good news is that the fat is unsaturated and your kids need a lot of calories anyway. Plus peanut butter is packed with iron. Sandwich peanut butter between some graham crackers and add slices of apples for a satisfying after-school snack. Recommended Serving Size: 1 1/2 tbsp. peanut butter, 156 calories

Soon your teen will be preparing meals for himself. Before he graduates from high school, teach him how to prepare these healthy meals. Bissex says that showing your teens a healthy eating style will likely help them maintain the habit. "If you've established it early in life, teens will first veer off a little, but they'll come back to those healthy eating habits," she says.

Grilled Salmon Salad with Spinach

Studies have shown that one weekly portion of fish can help prevent heart attacks in later years. Salmon is a good fish to get your teen hooked on because it contains heart-healthy omega-3 polyunsaturated fat. Along with its disease-fighting capabilities, omega-3 helps reduce the risk of depression and minimizes arthritis symptoms.

Instead of tossing chicken into a salad, try it with salmon. When making salads, the general rule is the darker the green, whether it's lettuce or spinach, the better. One cup of romaine lettuce provides 20 percent of the RDA of beta-carotene. You would have to eat a whole head of iceberg lettuce to get the same amount. Recommended Serving Size: 3 1/2 oz. salmon, 180 calories 2 cups spinach, 25 calories

Whole Wheat Pasta with Fresh Tomato Sauce and Garlic Bread

Even though carbohydrates are a big no-no these days, teens still need them. And they love carbs, especially pasta-addicted college kids. Get in the habit of buying whole-wheat pasta instead of white pasta. It has twice as much iron, more fiber, vitamins, and minerals than regular pasta.

Pasta is best topped with fresh tomato sauce. Tomatoes are a good source of beta-carotene, vitamins C, and E, and they're rich in lycopene, an antioxidant that helps prevent heart disease and cancer. It is actually more rich in a tomato sauce than it is in raw tomatoes. For added flavor, mix some garlic into the sauce or add some to toasted bread. Garlic lowers blood cholesterol and prevents clotting. Recommended Serving Size: 3/4 cup whole wheat pasta, 162 calories 1/3 cup fresh tomato sauce, 16 calories

Steamed Broccoli and Quinoa

Broccoli -- more than anything -- is a disease fighter. It contains compounds like beta-carotene that fight cancer and reduce tumor growth, especially in the breast. One spear of broccoli will give you plenty of calcium, fiber, and potassium, and vitamin C.

Serve steamed broccoli with quinoa, a low-fat, high-fiber substitute for rice. Quinoa (pronounced KEEN-wah) looks and tastes like grain, but it's a seed that can be found in the grain section of your local supermarket. Quinoa is an excellent source of iron, potassium, vitamin B, and especially protein. In fact, the World Health Organization has stated that the quality of protein in quinoa matches that of milk. Recommended Serving Size: 2/3 cup broccoli, 33 calories 1/2 cup quinoa, 318 calories

As you can see, eating well doesn't require expensive or unusual ingredients. Whole-wheat pasta tossed with loads of veggies, salads, and whole-grain wraps or quesadillas are all easy meal options. You can put together a snack plate and include your favorite raw veggies, nuts and healthy dips.