Grocery Shopping for Your Health!
Debra B. Reed, PhD, RD, LDMindy K. Diller, Nutritional Sciences Graduate Student
Shopping can be confusing
Have a game plan Know Before You Go….
Customer Benefits & Rewards• Websites• Nutritional Programs (Stores that encourage health)
- Tagging Programs for smart phones and Healthy Number Programs such as Nuval
Make a menu for the week• Shop off a list• Use coupons or Budget Sales ads• Eat before you shop• Leave the kids at home
Retrain your brain When planning menus, remember
national nutrition guidelines to eat more fruits, vegetables, and whole grains• First- Pick Produce, add lots of colors
• Next- Protein and Starches/Carbohydrates
Shoppers increase produce purchases by 102% in study conducted by New Mexico
State University
Fruits and Veggies
http://newscenter.nmsu.edu/news/article/?action=show&id=5255 article review
http://www.kob.com/article/stories/s1690079.shtml?cat=504 video link
Processed Foods
Tips for Success
Is Fresh Produce Best?Fresh is Great
• Nutritious (if can be used quickly)
• Low Cost, Often on Sale• Convenient, pre-cut• Portable• Fast and Fresh Fixes• Seasonal Variety
BUT…Nutrients Degrade • On the counter • In the refrigerator
http://www.eatright.org/kids/article.aspx?id=6442462212&terms=Fresh+foods
Benefits of Canned • Nutritious• Low Cost, Often on
Sale• Long Shelf Life• Convenient• Portable• Fast Fixes• Variety• Look for:-Low Sodium, No Sugar
added, Low Fat, In own juice and Unsweetened
Benefits of Frozen Produce
Fruits and veggies chosen for freezing tend to be processed at their peak ripeness with optimal nutrients.
• Nutritious• Convenient• Longer shelf life • Year round availability• Fast Fixes• Variety
What’s in your Wallet? May depend on what's in your in
basket.
Healthy foods do not have to be pricey.
Convenient can be healthy• Fresh, Frozen, Canned or Dried
Healthy & Affordable
• Whole Grains: Rice, Pasta, Cereal
• Fruits & Veggies: Fresh, Frozen,
Canned
• Proteins (Affordable):
Beans, Eggs, Tuna, Tofu
• Dairy: Low Fat Milk &
Cheese
Money Saving Tips Add nutritious low-cost foods such as
vegetables, beans, brown rice, whole grain pastas to chili, soups, casseroles (this adds nutritional value and decreases food cost)
Have a ‘meatless’ meal 1 or more days a week
Other resources: 16 Simple Supermarket Tips to Save
over $2,000 Yearly• Alice Henneman MS RD with the University
of Nebraska-Lincoln Extension in Lancaster Countyhttp://www.youtube.com/alicehenneman#p/u/5/ALEP8WPv0Jc
Texas Tech UniversityCollege of Human Sciences
Department of Nutrition, Hospitality, and Retailing806-742-3068 Ext. 251
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