Navigating the Supermarket
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Transcript of Navigating the Supermarket
Navigating The Supermarket
Presented by Jessica McGovern College of Saint Elizabeth Dietetic Intern 2010
Objectives Demonstrate how to effectively shop for
healthy food
To make you aware of nutritious options within the supermarket
Explain how to choose fresh fruits and vegetables
Highlight healthier options within specific aisles
The Shopping List What does your shopping list look like?
What does your cart look like vs. your list?
How is your list set up?
Is each food group represented?
Divide your list into sections!
The Produce Aisle
Overwhelming options
Don’t choose the same old same old
Try something you have never tried before
Choosing Fruits Get Nosey-Smell it!
Buy a few days before ripe
Buy in season
Choose a fruit that you usually don’t
How to store
Choose a fruit that you can carry with you
Not in season? Try frozen
Dried fruits are great snacks
Choosing Vegetables Purchase vegetables in season
Inspect for bruising
The brighter the color the better it is for you
How to store
Think snacks
No time to prep? Try frozen
http://www.localharvest.org/
Herbs, Nuts, Seeds Fresh herbs taste best
Nuts
Seeds
Snacks
Salad toppers
Crust for meats
The Meat Section Know your Butcher
What does Lean mean?
You can always freeze it!
Fresh is most often best
Choosing Cuts Grass Fed/Organic/Cage free/free range
Color, smell, date
Skinless, trim fat
Lean cuts, lean meats
What are you using it for?
Dairy Aisle Milk-skim or low fat
Cheese-stronger the cheese the less you use
Yogurt-plain
Eggs
Butter/spreads- read the label
Deli Counter Ask to try a slice
Low sodium
Lean
Unprocessed (prepared chicken breast)
Pasta/Rice/Grain/Cereals
Go whole grain
Try couscous, amaranth, quinoa
Minute brown rice
Choose breakfast cereals that are low sugar (compare products!)
Add your own toppings to breakfast cereals
Add vegetables to your grain dishes
Bread Aisle Reading labels are key
Whole grain!
Serving sizes
Sodium levels
Bakery Labeling
Proceed with caution but still proceed
Know your portion sizes in this section:
-2 inch x 2 inch piece of cake
-1 slice of bread (1 ounce)
-Bigger is not better
Frozen Foods Meals containing <500mg sodium
Choose items with at least 3 gram fiber per serving
Sodium can be everywhere!
Make sure to look at the serving size
Fruits without syrup
Vegetables without sauce
Seafood Shellfish- clams, mussels
Tuna
Salmon
Prepared fish steaks
Shrimp- High in cholesterol?
Juice/Soda Aisle 100% Juice- read labels carefully
Seltzer
Diet Soda
Flavored Waters
Spring Water
Condiments Vinegar
Mustard
Olive Oil
Horseradish
BBQ Sauce
Ketchup
Sun dried tomatoes
Sesame Oil
Teriyaki Sauce
Low-Fat Salad Dressings
Soy Sauce
Chili Sauce
Chips Aisle Popcorn
Pretzels
Baked Chips
Prepackaged snack-size bags (and stick to one bag!)
The Dreaded Snack Aisle
What to look for in prepackaged foods?!
Fat
Added Sugar
Serving Size
Sodium
Eat one serving not six
Compare items
Ingredient lists
Premade Meals & Salad Bars
Fast foods are still fast foods
Balanced choices
Dressings on the side
Load up on vegetables (pasta salad is not a vegetable)
How was this item prepared?
Be choosey!
Canned Goods Sodium levels and serving sizes
Beans
Tomatoes
Low sodium broth
Survival Tips Shop around the parameter
Read labels
Do not go shopping when you are hungry
Shop from a list and STICK to it
If you have problem foods, skip that aisle
Buy enough to use for the meals you have planned not enough to have leftovers for a month
Small Changes=Big Differences
You don’t have to change all at once
Try small changes each shopping trip
A list is a life saver
Eating healthy is easier than you think
You have the choice, now choose wisely
Planning Meals Bake, Broil, Stir Fry, Poach, Boil, Steam
Make sure to include a vegetable
Choose fruit for dessert
Plan ahead means less time spent
Home cooked meals are often healthier
Get Label Savvy What to look for
You want at least 1 to 2 grams of fiber for every 100 calories you consume.
Partially hydrogenated, hydrogenated =trans fats
Read the Label
References American Dietetic Association. Save Time and
Money at the Grocery Store. http://www.eatright.org. Accessed January 30, 2010.
United States Department of Health and Human Services. Dietary Guidelines for Americans 2005. http://www.health.gov/dietaryguidelines. Accessed January 30, 2010.
United States Department of Agriculture. Tips and Resources. http://www.mypyramid.gov. Accessed January 30, 2010.