Supermarket Safari

Making Food Choices for Health!

Lillian Korbus, RD, RYT, IC Health Improvement Specialist, EYL

Welcome!

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Lillian Korbus, RD, RYT, IC Health Improvement Specialist • Grocery shopper investigator • New product tester • Avid food package reader • Foodie • Local food advocate • Farmers market fan

Webinar Objectives

1. Discover the healthier choices in key aisles of the

grocery store 2. Become a food package investigator 3. Discuss key nutrients in grocery departments 4. Offer practical suggestions for incorporating healthy

foods into your diet 5. Explore Supermarket Standouts in every aisle 6. Learn about additional resources to help you shop

Before You Shop:

Make A List

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Google Search - Grocery List Photos

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Grocerylists.org University of Nebraska-Lincoln (Food, Nutrition & Health)

Shopping Influencers

• Influencers – Taste – Price – Healthfulness – Convenience – Product selection – Hunger – Marketing (packaging)

Marketing Influences

• Killer cream cheese brownie • Freshly baked multi-grain bread • Wholesome apple pie • Homemade chunky salsa • Natural fruit beverage • Grandma’s zucchini cookies • Succulent Italian seafood fillet • Creamy Mac and Cheese

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Become the Package Police

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2,000 Calorie Diet 65 grams total fat 1,500 – 2,400 mg sodium 25 – 38 grams fiber 2 cups fruit 2.5 cups vegetables

Rating Nutritional Quality of Food

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Let’s Grab A Cart And Go Shopping

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The Grocery Store: Produce

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How To Shop for Produce

• Nutrient powerhouses • Buy local and seasonal

– Country of Origin Label – ChooseMyPlate.gov

• Purchase the color of the rainbow – www.fruitsandveggiesmorematters.org – www.fruitsandveggiesmatter.gov

• Frozen – Steamers

• Canned (no dents) – Check the sodium and sugar content

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Planning Increases F & V Consumption

Morning – 1 small apple or 1 medium banana (1 cup) or Morning – ¾ cup 100% natural juice Smoothie – 4 large strawberries and ½ orange (1 cup) Mid-Day – 1 cup lettuce and ½ cup of other vegetables (1 cup) Snack – 5 broccoli florets and 6 baby carrots with dip (1 cup) Evening – ½ large sweet potato (1/2 cup) Dessert – 1/2 cup mixed fruit (1/2 cup)

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Visit Hungry Girl for free daily email and more ideas : www.hungry-girl.com

Shopping Matters

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Environmental Working Group –

Clean 15 and Dirty Dozen

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people.

http://www.ewg.org/foodnews/summary/ http://www.safefruitsandveggies.com

The Grocery Store: Bakery

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How Top In The Bakery/Bread Aisle

• Choose with 5g of fiber or more per serving or 1g for every 40 calories

• Items typically not whole grain: multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain, bran (brown is not an indicator)

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WholeGrainsCouncil.org

How To Shop In The Bakery/Bread Aisle

• Thomas’ 100% Whole Wheat Bagel Thins

• La Tortilla Factory Smart & Delicious 100-Calorie Tortillas

• Ezekiel Bread (no flour)

• Pepperidge Farm Deli Flats

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The Grocery Store: Deli

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How To Shop In The Deli: Lunchmeat

and Hot Dogs

• Watch for sodium – Many low sodium options available

• Be aware of nitrates • Check fat content in relationship to total diet

– Look for extra-lean or 96% fat free

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Salami

100 calories 8g fat

45 calories 3g fat

Processed without nitrates

Lunchmeat Hot Dogs

Processed without nitrates

How To Shop In The Deli: Bacon

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1 slice: 70 calories, 6g fat, 290mg sodium

1 slice: 30 calories, 2.5g fat, 130mg sodium

1 slice: 70 calories, 2.5g fat, 650mg sodium

2 strips: 60 calories, 4.5g fat, 230mg sodium

The Grocery Store

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How To Shop In The Meat Department:

Beef & Pork

• Leanest cuts: – ‘Round’ or ‘loin’ are leanest cuts – Serving sizes helps budget – Country of origin label – Game meat

• Ground beef – Extra lean – Pink slime

• Look for grass fed • Meat claims on products

– Natural – No growth stimulants or added hormones – No antibiotics administered

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How To Shop In The Meat Department:

Chicken & Turkey

• Chicken and Turkey – Dark vs. white – Raw vs. precooked – Ground

• What the label means – Natural – Antibiotics – Hormones – Organic – Water bath – Air chilling – Free range

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How To Shop In The Meat Department:

Seafood

• Types – Purchasing – FDA.gov for mercury guidelines

• Seafood – Tilapia – Shrimp – Scallops – Atlantic vs. Alaskan salmon

• High in omega-3s

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How To Shop In The Meat Department:

Eggs

• USDA Grading System – Quality: AA, A, B – Size: Jumbo, extra-large, large, medium, small

• Type – Brown and white

• Freshness – Fresh eggs will drop to bottom of bowl of cold water and lie on

their sides – Keep pointed end down in fridge

• Retains moistures • Limits odor

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Egg Labels and Claims

• Cage Free – No cages, may or may not

have outdoor access, can cut beaks

• Free Range, Free Roaming – Cage free plus access to

outdoors • Certified Humane • Organic

– Free Range hens, no antibiotics, no debeaking, organic feed, no pesticides

• Pasture-Raised or Pastured • Omega-3 Fortified

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The Grocery Store: Dairy

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How To Shop In The Dairy Department:

Milk, Milk Alternatives & Cheese

• Milk and Milk Alternatives – Provides protein, fat, calcium, vitamins – Choose without rBGH or rBST

• Banned in Canada, Australia, New Zealand, Japan and all 27 countries of the European Union

– Soy milk – Almond milk – Coconut milk beverage

• Cheese – Parmesan adds flavor!

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How To Shop In The Dairy Department:

Butter & Margarine

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11g

How To Shop In The Dairy Department:

Yogurt

• Yogurt – Contains probiotics such as Lactobacillus and Bifidobacteria – Check for sugar – Choose with 5 ingredients or less – Greek: double or triple the amount of protein, strained to remove

whey protein, less sugar – rBGH Free: Yoplait, Dannon, Chobani – Frozen yogurt contain active cultures

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The Grocery Store

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How To Shop In Wine & Spirits

• Health implications – Calories

• Guidelines

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How To Shop In Wine & Spirits

• Beer • Wine • Malt Beverages • Mixers

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170 calories, 38g sugar 4 oz. (1/2 cup)

0 calories, 0g sugar

5 oz. 103 calories

910mg sodium

140 calories 38g sugar

173 calories each

95 calories

220 calories, 32g sugar 90 mg sodium

210 calories,50g sugar 4 oz. (1/2 cup) 100

calories

The Grocery Store

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How To Shop In Frozen: Ice Cream

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Ingredients: skim milk, wafer [bleached wheat flour, sugar, caramel color, dextrose, palm oil, corn flour, high fructose corn syrup, corn syrup, baking soda, modified corn starch, salt, mono and diglycerides, soy lecithin, cocoa], sugar, corn syrup, polydextrose, whey protein, cream, calcium carbonate, Inulin (Dietary Fiber), natural flavor, propylene glycol monostearate, microcrystalline cellulose, Sodium Carboxymethylcellulose, guar gum, monoglycerides, sorbitol, carob bean gum, citric acid, vitamin A palmitate, carrageenan, salt

Ingredients: Milk, Cream, Sugar, Tara Gum, Natural Flavor

Ingredients: Skim Milk, Cream, Sugar, Egg Yolks, Vanilla (Vanilla Bean Flakes, Vanilla Extract)

Ingredients: Water, sugar, mango puree, lemon juice concentrate, pumpkin juice concentrate, natural flavor, pectin

For More Information on grocery

shopping visit

www.dteenergy.com/eyl/myWorkLife

Once on the page click on the Healthy Video Library on the left navigation bar. Scroll down to the bottom of the page for Zonya’s videos.

• Butter or Margarine? - Discover the third choice that’s better than either. • Bread or Dessert? - Extra Calories be gone! Learn how you can lose 12 pounds

over the next year by making one simple choice. • Fresh Veggies - Veggie Power. Find out which vegetable contains over 200 % of

Vitamin C. • Healthy Budget- Meal Deal Learn how to make the less expensive

fattier ground beef, into a lean dish. • Bacon and Sausage - Find out how to decode nutrition labels so the

right choices land in your grocery cart. • Magical Beans/Healthy Heart - Sop up nasty cholesterol by adding

“cholesterol sponges” to your diet • Fish - Easy ways to assure your family eats omega 3-rich fish at

least twice a week while dodging mercury. • Conquer the Beverage Beast - Find out how drinking just one less

can of soda a day for a year can change your life.

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The Grocery Store

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How To Shop In The Center Aisle:

• Tomato sauces – Watch for added sugars

• Pasta • Whole wheat

• Nut butters – Peanut and almond

• Jelly • Whole wheat pizza dough

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Ingredients: PEANUTS, CORN SYRUP SOLIDS, SUGAR, SOY PROTEIN, CONTAINS 2% OR LESS OF: SALT, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, MOLASSES, MAGNESIUM OXIDE, NIACINAMIDE, FERRIC ORTHOPHOSPHATE, ZINC OXIDE, COPPER SULFATE, FOLIC ACID, PYRIDOXINE HYDROCHLORIDE.

Ingredients: Peanuts, salt

How To Shop In The Center Aisle:

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Ingredients WHOLE GRAIN ROLLED OATS, HIGH FRUCTOSE CORN SYRUP, OAT BRAN CONCENTRATE, BROWN SUGAR, SUGAR, OAT FLOUR, DRIED APPLES (TREATED WITH SULFUR DIOXIDE TO PROMOTE COLOR RETENTION), MARGARINE (PARTIALLY HYDROGENATED SOYBEAN OIL**, SOYBEAN OIL, WATER, PARTIALLY HYDROGENATED COTTONSEED OIL**, SALT, MONO AND DIGLYCERIDES, SOY LECITHIN, CALCIUM DISODIUM EDTA [A PRESERVATIVE],ANNATTO COLOR, ARTIFICIAL FLAVOR, VITAMIN A PALMITATE),MALTODEXTRIN, GLYCERIN, MODIFIED FOOD STARCH, CORN SYRUP,RICE FLOUR, DRIED WHOLE EGGS, MALTED BARLEY EXTRACT,CALCIUM CARBONATE, WATER, SALT, CINNAMON, NATURAL AND ARTIFICIAL FLAVORS, SORBITOL, CORN CEREAL, PARTIALLY HYDROGENATED COTTONSEED AND/OR SOYBEAN OIL**, WHEAT FLOUR,SODIUM BICARBONATE, CORN FLOUR, MALIC ACID, MALT(CONTAINS BARLEY, SOY, AND WHEAT COMPONENTS), SODIUM ALGINATE, ENZYME MODIFIED SOY PROTEIN, TURMERIC COLOR, NATURAL MIXED TOCOPHEROLS, YELLOW 6, CALCIUM PHOSPHATE, SODIUM HEXAMETAPHOSPHATE, ARTIFICIAL COLOR, NIACINAMIDE*, VITAMIN A PALMITATE, POTASSIUM SORBATE AND BHT (PRESERVATIVES), REDUCED IRON, SODIUM PHOSPHATE, PYRIDOXINE HYDROCHLORIDE*, RIBOFLAVIN*, THIAMIN MONONITRATE*, FOLIC ACID*.

How To Shop The Center Aisle:

Beverages

• Coffee & Tea – Antioxidants

• Coconut Water • Juices • Soda

– HFCS – Carmel Coloring Carcinogen

• Water – Fatigue, irritability and lack of concentration

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How To Shop The Center Aisle:

Baking & Spices

• Spices – Visit www.dteenergy.com/eylto for Lillian’s webinar

• Baking – Whole wheat pastry flour

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How To Shop The Center Aisle:

Oils & Dressings

• Unrefined vs. refined • Olive oil

– When used in place of other fats can lower cholesterol • Coconut oil

– Try making homemade popcorn • Dressings

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How To Shop In The Center Aisle:

Vitamins & Supplements

• Cannot replace the benefits you get from the components found in food – Components found in food

work as a team! • Take a multi for insurance • Store brand is sufficient • 5-hour energy • Vitamin D

Supplements and Sweeteners

• Sweeteners – HFCS – Artificial sweeteners – Honey – Maple syrup – Sugar

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Ingredient Investigator

• Acesulfame-K • Butylated hydroxyanisole (BHA) • Partially hydrogenated vegetable oils • Nitrates • Potassium bromate • Artificial colors • Brominated vegetable oil • Monosodium Glutamate (MSG) • Sulphur Dioxide • Hydrolyzed vegetable protein (HVP)

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Natural & Fresh

• USDA has not set a definition of the word ‘natural’ • Typically free of artificial colors, flavors, sweeteners,

preservatives and ingredients that do not occur naturally in foods • Full of fat, sugar and preservatives and made from

GMOs

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How To Shop The Center Aisle:

Chocolate

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Ingredients: sugar, unsweetened chocolate, high fructose corn syrup, cocoa butter, partially hydrogenated soybean oil, milk fat, corn syrup, vanilla and peppermint oil.

Ingredients: milk chocolate (sugar, milk, cocoa butter, chocolate liquor, soy lecthin (emulsifier), natural flavor), Carmel crunch (sugar, lactose, skim milk, butter, salt, coconut oil, whey powder, soy lecthin).

Ingredients: organic chocolate liquor, organic can sugar, organic cocoa butter, soy lecthin, organic vanilla extract

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Planning Increases Nutrients!

• Breakfast – Rice Krispies – 1.25 cup

(1g), orange juice (1g) • Lunch

– White Bread (.5g), tomato soup (2g)

• Snack – Chips (1g), soda (0g)

• Dinner – Pasta (1g), iceberg lettuce

salad (1g) • Snack

– 2 cookies (1g) TOTAL 8.5

• Breakfast – Raisin Bran – 1 cup (8g),

orange (3g) • Lunch

– Wheat roll (3g), minestrone soup (8g)

• Snack – Apple w/skin (4g), almonds

¼ cup (3g) • Dinner

– Whole grain pasta (4g), spinach salad – 1 cup (3.5g)

• Snack – Popcorn – 3 cups (3g) TOTAL 39.5g

Sources

Thank You!

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