From Perimeter to Pantry… - Montgomery County...Virtual Grocery Store Tour & Label Reading Author...
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Jennifer Burns, RD/LD/CDE Optum Onsite Health Specialist From Perimeter to Pantry… Grocery Shopping and Kitchen Makeover 101
Transcript of From Perimeter to Pantry… - Montgomery County...Virtual Grocery Store Tour & Label Reading Author...
Jennifer Burns, RD/LD/CDE
Optum Onsite Health Specialist
From Perimeter to Pantry… Grocery Shopping and Kitchen Makeover 101
Do you love to eat
but hate to go grocery shopping?
Stores may be crowded
Food can be expensive
The “healthy choices” may be questionable
Nutrition Facts labels can be confusing
WHAT SHOULD YOU BUY?
Avoid the maze of confusion!
Navigate through the grocery store
Identify better choices as well as items to avoid
Make simple changes to your pantry and refrigerator
Virtual Grocery Store Tour Dairy Deli/Meats
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Let’s identify ways to make better choices.
You’ll likely discover that almost everything you need can be
found in the PERIMETER!
Produce Dairy Deli/Meats
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Choose a variety of colorful
fresh fruits and vegetables…
eat the rainbow
Look for produce that is in
season for maximum flavor
and value
There are very few items to
avoid in this section
Bakery
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Can be a tricky area of the store and
difficult to pass by certain items
Breads can be deceiving because they don’t
always have the Nutrition Facts label on the
packaging
Look for ingredients that are whole wheat
and a label that shows higher fiber –
remember that “whole grain” does not mean
“high fiber” so be sure to look for a label or
ask for the information
Usually the fewer the ingredients, the better
the choice
Deli/Meats
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Best choices are usually fish (without
breading) and lean meats
Choose chicken without the skin
Leaner red meat options include “round”
and “sirloin”
Be careful of high sodium deli meats and
meats with visual fat around/throughout the
meat (marbling)
Deli/Meats
Canned Goods
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Items can be helpful for quick
cooking, especially canned beans
Watch out for high sodium levels -
salt is used as a preservative and
flavoring tool
Look for the no added salt or low
sodium versions but still read the
labels to pick the best option
(The American Heart Association recommends consuming
less than 1500 mg of sodium daily)
“About 90% of Americans eat more sodium
than is recommended for a healthy diet.”
More than 40% of the sodium we eat comes from 10 types of foods:
breads/rolls, cold cuts/cured meats (deli or packaged meats), pizza,
fresh and processed poultry, soups, sandwiches such as
cheeseburgers, cheese, pasta dishes, meat mixed dishes such as meat
loaf with tomato sauce, and snacks such as chips and pretzels
Source: Centers for Disease Control and Prevention
1 tsp salt = 2300 mg sodium
Snacks/Crackers
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Calories, fat, and sodium
can be concerns
Labels may read “no trans
fats” but can still be high
in saturated fat
Watch portion sizes
What could you choose as a
healthier substitute?
Pasta/Rice
Dairy Deli/Meats
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Look for higher fiber options
Good examples may include
whole wheat pasta, long
grain rice, brown rice
Verify that it is a high fiber
item by reading the Nutrition
Facts label (high fiber is 5
grams or more per serving)
You can often incorporate
these items into quick,
healthy meals but watch
portion sizes
Baking Items/Condiments
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Ketchup and barbeque
sauces may have added salt
and sugars
Salad dressings, olives,
pickles, and marinades often
have extra sodium
Look for lower sodium options
and consider natural flavoring
possibilities such as herbs,
lemon, or other alternatives
Remember…
1 teaspoon of salt contains more than
your entire day of sodium!
Cereals
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Look for whole grain and
fiber with cereal but
remember that it may
say “whole grain” and
still contain a lot of
added sugar
Portion sizes can be
tricky with cereal – read
the label and consider
using measuring cups for
accuracy
Beverages
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Avoid the high sugar options and
choose the sugar-free, low calorie
beverages as an alternative…or
better yet, choose WATER
Be careful of all of the beverages
with added vitamins, minerals,
and herbs…they may not be a
true value and are often not a
healthier choice
Limit daily amounts of coffee and
tea…opting for the decaffeinated
varieties may be best
20 oz. Pepsi
8 fun size M&M packs!!!
69 gm sugar (17 tsp)
16 oz.
Monster Energy Drink 11 pieces of Laffy Taffy!!!
54 gm sugar (13.5 tsp)
15 oz. grape juice
29 Hershey Kisses!!! 72 gm sugar (18 tsp)
Starbucks Grande
Peppermint Mocha (2% milk, no whipped cream) 6 fun size Snickers Bars!!!
52 gm sugar (13 tsp)
McDonald’s Large
Chocolate Milkshake 20 rolls of Smarties!!!
120 gm sugar (30 tsp)
Chips/Bread
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If you just “can’t” skip the chips…
Choosing baked chips or trans fat
free popcorn can be a way to have
your snacks and eat them, too
Bread choices should be high fiber
for the greatest nutritional benefit
Consider looking for the “thins”
versions for fewer calories or make
a sandwich with half the amount of
bread
“Health” Foods Dairy Deli/Meats
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The “health” food section contains a variety
of items that can be incorporated into a
healthy meal plan, but choose wisely
Meal replacement bars and shakes can
have the same amount of sugar and
calories as a candy bar, so be careful in
how you include them in meals or snacks
Dairy
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Incorporate low-fat or no-fat dairy
items into your meal planning; full
fat dairy is often too high in calories
and saturated fat
Really watch sugar and calories in
items such as yogurt – consider
Greek yogurt as an option
If you are lactose intolerant,
consider calcium-fortified soymilk or
other alternatives
Dairy
10 Jolly Ranchers!!! 37 gm sugar (9 tsp)
1 cup organic
lowfat vanilla yogurt
Comparison:
1 cup Oikos vanilla Greek yogurt = 27 gm sugar (6.5 tsp)
1 cup Oikos plain Greek yogurt = 9 gm sugar (2 tsp)
Frozen Items Dairy Deli/Meats
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Frozen fruits and vegetables can be a great way
to get similar nutrients as the fresh version,
without being concerned with spoilage
Add to meals to increase nutritional value and to
help with quick cooking
Be careful of added sauces to vegetables, which
can increase the fat and sodium content
Some varieties of frozen fruit also have added
sugar – read the label
Frozen entrées can be quick, but watch for
sodium
The Nuts & Bolts of Reading Labels
Don’t be fooled by the packaging
Look at the Nutrition Facts label for regulated information
Food Labels- Serving Sizes
Food Labels- Calories
Watch for marketing traps!
Even “gluten free” does not always
mean “healthier”!
Food Labels- Daily Value
The % Daily Value column was
meant to be your guide, however…
Use the “5-20 Rule”
Choose foods that contain 5% or less daily value
of fat, sodium, cholesterol, but a 20% or more
daily value of vitamins, minerals, and fiber.
Remember that 5% or less is LOW,
but 20% or more is HIGH!
It is based on a 2,000 calorie diet!
Rate Your Plate…
and your Pantry!
Simple Strategies:
From Perimeter to Pantry
Plate Size
Switching from a 12-inch dinner plate
to a slightly smaller 10-inch plate will
cause you to automatically serve
yourself as much as 28% less food
Brian Wansink, PhD
Director of Cornell University's Food and Brand Lab
Author of Mindless Eating
Declutter
Go from mindLESS to mindFUL!
Clean up the kitchen – put away items such as the toaster,
cutting board, and knives.
Organize the pantry with better choices at eye level.
*Cluttered kitchens prompted people to eat 44% more of their
snack foods than a kitchen that was organized…"Where a more
organized kitchen may prompt self-control, a disorganized one
does the opposite.”
(*Research conducted by Brian Wansink, Director of Cornell University's Food and Brand Lab and author of Mindless Eating)
Move healthier foods to visible spots and make
tempting foods invisible and inconvenient
Only leave fruits and vegetables visible in the kitchen . Put away
items such as cereal, baked goods, and chips so that they are out
of visible reach.
Rearrange your cupboards/pantry /refrigerator so that the first
foods you see are the healthier choices.
Move your fruits and vegetables from the
crisper bins to the top shelves of your
refrigerator and move the less healthy foods
to the crisper. GOAL – Eat these foods rather
than letting them spoil!
Don’t buy bulk packages of food
People tend to eat larger portions from bigger packages than
the smaller ones.
Consider repackaging bigger boxes into smaller, single-serve
portions and use smaller bowls, plates, and drinking glasses.
Minimize empty-calorie foods and replace
with great tasting healthier alternatives
Limit items such as sweetened drinks, chips, cakes, cookies,
pastries, candy, crackers, and snack bars.
Replace with better options such as beans, lean meats, oats,
brown rice, whole food options, fruits, and vegetables.
Make your kitchen less friendly as a “hang out”
Eliminate TVs, computers, tablets, and comfortable chairs from
the kitchen area.
Spending more time in the kitchen and including other
activities while eating tends to promote mindless eating habits.
Set yourself up for success!
Serve food from the counter or the stove
You tend to eat less when you serve food from the counter area
instead of bowls on the table…out of sight, out of mind!
Reminders:
Shop the perimeter
Take a list with you
Read food labels
Remember simple kitchen strategies
Use coupons and shop in season to help save money
Write down tips to help you from perimeter to pantry
Now it’s time to do some SMART SHOPPING… from perimeter to pantry!
ADDITIONAL RESOURCES… www.mcbenefits.org
