Healthy Grocery Shopping

Jump Into Shape

Created by: 2LT Michael Noyes

Tip #1: Plan Ahead

• Plan your meals for the week– Look over recipes– Check store ads and coupons when planning meals– Check your supplies for commonly used items

• Make a list before leaving for the store– The key is to stick to it!

• Lists will help you to stick to your plan

• Lists save you time

Tip #2: Shop on a Full Stomach

• Never shop when you are hungry

• If hungry, have a snack before shopping

• Shopping hungry can lead to impulse shopping– Can also lead to poor judgment

• Stick to your list!

Tip #3: Shop with the Season

• Buy produce that is in season

• In season produce is typically cheaper and fresher

• Try new fruits and vegetables

• Don’t buy large amounts of new items

• When foods are out of season, go for frozen fruits and vegetables

How do I know what is in season?

• Typically, most fruits and vegetables are in-season during the summer

• www.LocalHarvest.org– Shows what is in season in your area

• Try local farmers’ markets– As fresh as you can get it– Usually cheaper than buying from the store

Tip #4: Pre-Made or From Scratch?

• Decide whether it is cheaper and healthier to buy a pre-made food item or to make it yourself

• Many pre-made items can be expensive and have excessive sodium and fat

• Pre-made foods may save you time if you are in a rush

• Convenience is not always inferior

For Example:

• Buying frozen or pre-cooked pasta typically costs more and takes the same amount of time to prepare as dry pasta

• Pre-made pizza dough typically saves time in preparation and allows you choose your toppings

Tip #5: Keep to the Outside

• Shop around the outside of the grocery store

• What types of foods do you find around the outside?– Dairy (milk, yogurt, cheese)– Produce (fruits and vegetables)– Fresh meats (turkey, chicken, lean beef)– Seafood (shrimp, lobster, crab)– Breads (whole grains)

What’s in the Middle?• What do you usually find in the center of the

store?– Snacks / Candy– Canned items (can be high in sodium)– Frozen meals (high in fat and sodium)– Sodas– Juices– Desserts

Tip #6: Beware of Organic Foods

• Organic = lower concentrations of pesticides

• Does not mean “healthy” or “better”

• Organic foods are often significantly more expensive than non-organic foods

What does “organic” mean?

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Tip #7: Beware of Flashy Labels

• Beware of labels that are bright or flashy

• Beware of items at eye level– May be more expensive

• Flashy advertising can mean the item is more expensive

Tip #8:Read the Food Label

• Take time to read nutrition facts label and ingredients

• Use % Daily Value (%DV) to distinguish label claims

• less than 5% = low source

• greater than 20% = high source

Tip #9: Avoid Empty Calories

• What is an empty calorie?– Contains energy from fat, protein, or sugars– But has no vitamins or minerals

• Avoid deep-fried foods

• Limit calorie containing beverages

• Snack on fruits instead of crackers or nuts

• Try whole grains instead of refined grains

Tip # 10:Be Wise When Choosing Snack Bars

• What should you look for in a snack bar?

• Get the biggest nutritional “bang for your buck”– Most nutrients for the lowest amount of calories

• Look for:– contain no more than 200 kcal total calories– have 3 g or more of fiber– offer 5 g or more of protein

Shopping Hints: Fruits & Vegetables

• Pick up pre-cut and washed fresh fruit or vegetables– Easily incorporated into healthy meals or snacks

• Try a bagged salad or slaw mix for a quick salad

• Stock your freezer with frozen vegetable mixes and fruits– Add veggies to soups, casseroles and stir-fry or topped on pizza– Berries can be added to yogurt, smoothies or breakfast cereal

• Dried fruit is a convenient portable snack– Bring it with you on your commute or when traveling– Keep pre-portioned containers of it in your office

Shopping Hints:Grain Products

• Look for higher fiber (whole grain) products

• Cut back on cooking time by choosing quick-cooking grains such as pasta, converted rice and couscous

• Instant oatmeal and whole grain cereal make for a quick breakfast or

snack– Choose the plain cereals with less sugar

• Pizza shells, often found in the deli or bread section of the store, can be a foundation for a quick and healthy meal by loading it with a variety of vegetables, lean meat and lower fat cheese

• Pick up some whole wheat pitas, wraps and English muffins for a change in pace from sandwich bread

Shopping Hints: Meats & Meat Alternatives

• Save time preparing meals by selecting pre-marinated meat, poultry and fish, vegetable and meat kebabs or prawn skewers

• Canned beans and lentils are a quick and healthy alternative to meat that can save you meal preparation time– Add them to soups, chili, pasta sauces or salads

• The deli section of the store often has some healthy convenience foods such as hummus, salsa, pre-cut cheese, roasted chicken (remove the skin before eating) and deli meats– Choose deli meats that are lower in fat such as turkey, chicken and

lean roast beef.

Shopping Hints: Dairy• Pre-portioned yogurts come in all different sizes and flavors

and make for a calcium-rich snack • Choose low fat or Reduced fat cheeses

– Cottage cheese and ricotta cheeses make for good protein and calcium at lunches and snacks

– Use cottage cheese in place of salad dressing to add flavor and protein

• Pre-shredded cheeses can save preparation time or can be added to salads, soups or wraps

• Choose skim or 1% milk or try Light Soy Milk– Light original soy milk can be a low calorie low fat substitution

• Regular or liquid eggs are good to keep on hand – Make omelets or French toast for a speedy meal

Shopping Hints: Fats

• Vegetable oils, lard, shortening and table fats like butter, margarine, mayonnaise, and salad dressing are high fat items

• Buy less and use less

• Choose low fat, reduced fat or fat free whenever you can

• When you cook and bake, reduce the amount of fat called for in recipes

• Look for lower-fat recipes and ideas to reduce the fat in traditional recipes

Remember…

There are no Good and Bad foods,

Only Good and Bad AMOUNTS of foods.

Questions?