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.