LET’S GO SHOPPING AT COSTCO A DIETITIAN’S HEALTHY TIPS
Presented By: Colleen Drosdeck, RDN, CD
April 2020
Medical Disclaimer: This webinar is for general knowledge and educational purposes only. It is not a substitute for medical advice or treatment for any medical conditions.
Ask yourself….
What are my health goals?
Do I have a plan in place for reaching them?
What way of eating will help me reach these goals?
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Are you looking to….
❖Eat more whole foods and consume less processed foods?
❖Avoid food allergens or specific ingredients?
❖Decrease intake of added sugars?
❖Consume less refined carbohydrates?
❖Eat more healthy fats?
❖Consume less sodium?
❖Increase intake of quality protein?
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Cereals/Grains/Dried fruit/Legumes
Old-Fashioned Quaker Oats
Autumn’s Gold Grain Free Granola
Purely Elizabeth Coconut Cashew Grain-Free Granola
Cheerios (plain-unsweetened)
Dave’s Killer Organic Bread- Thin Sliced Powerseed
Organic Brown Rice & Quinoa with Amaranth and Garlic
Sun-maid Organic Raisins
Made in Nature Goji Berries
Organic Bare Apple Chips
Organic Bare Banana Chips
Medjool Dates
Birch Benders Pancake and Waffle Mix (Paleo)
Kodiak Cakes Power Cakes Buttermilk
Banza Rotini (chickpea pasta)
Tasty Bite Madras Lentils
Enlightened BADA BEAN BADA BOOM
Nuts/Seeds
Kirkland Creamy Almond Butter
Kirkland Organic Creamy Peanut Butter
Organic PB fit- peanut butter powder
Raw Nuts (almonds, pecans, pistachios, walnuts, etc)
Kirkland Macadamia nuts (dry roasted and salted)
Kirkland Dry Roasted Almonds
Kirkland Shelled Pistachios
Kirkland Unsalted Mixed Nuts
Kirkland Cashew Clusters
180 degree Snacks Pistachio Squares
Kirkland Blanched Almond flour
Nature’s Intent Organic Chia seeds
Manitoba Harvest Hemp Hearts
Kirkland Organic Quinoa
Earthly Choice Superfood Blend
NaturSource Organic Salad Topper
5Green = top picks
Crackers/Chips/Snack Foods
Organic Triscuit Original
Organic Sweet Potato Crackers
Simple Mills Almond Flour Crackers
Organic Multigrain Tortilla Chips
Popchips Nutter Puffs
Organic Skinny POP Popcorn
SIETE Grain Free Tortilla Chips
Orville Redenbacher’s Original Whole Grain Popping Corn
Kirkland Organic Roasted Seaweed Snacks
InnoFoods Dark Chocolate Nuggets
Soups/Broth/Jarred Vegetables
Pacific Foods Organic Bone Broth
Amy’s Organic Canned Soups
Princess Pickled Asparagus
Kirkland Artichoke Hearts
Bella Sun Luci Sundried Tomatoes
Jerky/Canned Fish/Dried Cheese
DUKE’S Smoked Shorty Sausages (high sodium/processed meat)
Hempler’s Uncured Land Jaeger (high sodium/processed meat)
Kirkland Canned Wild Alaskan Pink or Sockeye Salmon
Season Brand Wild Caught Sardines in 100% olive oil
Cello Whisps Parmesan Cheese Crisps
Moon Cheese
Oils
Extra Virgin Olive oil
Chosen Foods Avocado oil
Organic Coconut MCT oil
Kirkland Organic Virgin Coconut Oil
6Green = top picks
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Sweeteners/Items for Baking
Pyure Organic Stevia
Lakanto MonkFruit Sweetener
Kirkland Organic Maple Syrup
Kirkland Organic Apple Cider Vinegar with Mother
Organic Cacao Powder
Pure Vanilla Extract
Condiments/Sauces
Chosen Foods Mayo
Organic Coco Aminos
Kirkland Organic Marinara Sauce
Protein Bars, Shakes & Powders
Rise Almond Honey Protein Bar
RXBAR Peanut Butter and Chocolate Sea Salt Bars
Kirkland Protein Bars Variety Pack
Paleo Caveman Protein Bars
Orgain Clean Grassfed Protein Shake
Kirkland Organic Chocolate Banana Almond Non-Dairy Beverage
Vital Proteins Collagen Peptides Unflavored Powder
Seed/Granola Bars
Health Warrior Pumpkin Seed Bar
Autumn’s Gold Grain Free Granola Bars
Paleo Caveman Bars
KIND bars
8Green = top picks
A 2018 study from the Clean Label Project reported concerning levels of heavy metals, pesticides, BPA, & other contaminants in popular protein powders & drinks:
▪ Tested 134 products
▪ Many contained detectable levels of at least 1 heavy metal and just over half tested positive for BPA
▪ Tested single servings of products
▪ Products with plant proteins like soy or hemp faired worse than whey or egg based products
▪ Organic products on average had over 2x the amount of heavy metals
▪ 75% of plant based powders/drinks tested positive for lead
Consumer Reports article:
https://www.consumerreports.org/dietary-supplements/heavy-metals-in-protein-supplements/
Source- https://www.cleanlabelproject.org/protein-powder/
Top 5 Products
▪ Pure Protein Vanilla Cream 100% Whey
▪ Performix Pro Whey Sabor Vanilla Protein with Amino Beads
▪ BodyFortress Super Advanced Vanilla 100% Whey Protein
▪ BioChem Vanilla 100% Whey Protein
▪ Puori PW1 Vanilla Pure Whey Protein
Bottom 5 Products
▪ Garden of Life Organic Shake & Meal Replacement Chocolate Cacao Raw Organic Meal
▪ Nature’s Best Isopure Creamy Vanilla Zero Carb
▪ Quest Chocolate Milkshake Protein Powder
▪ 360Cut Performance Supplements 360PRO Whey Chocolate Silk Premium Whey Protein
▪ Vega Sport Plant-Based Vanilla Performance Protein
10Source- https://www.cleanlabelproject.org/protein-powder/
▪ Highly processed
▪ Cheap
▪ Likely contains GMO’s if not organic
▪ May be higher in heavy metals and other contaminants compared to animal protein sources
▪ Common food allergy
▪ Some may be intolerant
▪ Those with autoimmune conditions may want to avoid
▪ Contains phytates which can decrease mineral absorption
▪ Food supply already inundated with processed soy
▪ Lacks the healthful properties of traditional soy
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▪ Use the Clean Label Project to check your protein powder or drink prior to purchase-https://www.cleanlabelproject.org/protein-powder/
▪ Focus on the Ingredients List
▪ Not too many ingredients- usually the less the better & be able to understand them*
▪ Sugar content should be little to none
▪ Be mindful of gums and sugar alcohols if you have digestive issues
▪ Instead of using protein powders choose one or two of the following to add to smoothies:
▪ cottage cheese, hemp seeds, chia seeds, pumpkin seeds, plain Greek yogurt, nut butters, silken tofu.
▪ Don’t forget to add leafy greens, other healthy fats like avocadoes (esp. frozen), and small amounts of fruit!
12*Be aware that certain products are fortified with vitamins and/or minerals which may be unfamiliar but are not cause for
concern. Some examples include pyridoxine hydrochloride (vitamin B6) and thiamin mononitrate (vitamin B1).
▪ Protein powders are classified as a dietary supplement.▪ The Food and Drug Administration (FDA) is responsible for supplement regulation only
after it is marketed to consumers.
▪ Prior to evaluation by the FDA, regulation of supplements is left up to the manufacturers and distributors.
▪ Prior to starting a new supplement, speak to a registered dietitian, doctor, or pharmacist. ▪ Supplements can interact with medications which can lead to potentially dangerous effects.
▪ When purchasing supplements, look for third party verification and independent quality assessment seals. ▪ USP, BSCG, UL, NSF, ConsumerLab.com, & Informed-Choice.org
▪ Alternatively, consider the foods you can include in your diet to obtain the vitamins, minerals, and nutrients you need.
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Meat/Fish/Eggs/Tofu
Any fresh beef, pork, poultry or fish (organic, pasture raised, grass-fed or wild caught preferred)
Sabatino’s Paleo Organic Tomato & Basil Chicken Meatballs
Sukhi’s Chicken Coconut Curry
Hempler’s Uncured Bacon
Amylu Organic Sugarhouse Maple Chicken Sausage
Sabatino’s Paleo Organic Chicken Sausage
Teton Water Ranch 100% Grass-Fed Beef Polish Sausage
Trappers Creek Wild King Smoked Salmon
Plainville Farms Oven Roasted Organic Turkey Breast
Eggs – Kirkland Organic or Wilcox Free Range Omega3
House Foods Organic Tofu
Sauces/Dips/Condiments
Kirkland Basil Pesto
Kirkland Organic Hummus
Good Foods Chunky Guacamole
Wholly Avocado Smashed Avocados Sea Salt Organic
Wildbrine Raw Organic Sauerkraut
Dairy
Kerrygold Grass-fed Butter
Mozzarella string cheese (organic or non-organic)
Organic/Pasture Raised Medium Cheddar Sliced Cheese
Kirkland Organic Milk
Kirkland Organic Greek Yogurt
Beverages
LaCroix sparkling flavored water
Organic Uber Greens
15Green = top picks
Vegetables/Fruit/Legumes
All frozen vegetables without added sauces
Frozen fruit (no added sugars)
Organic Edamame
Poultry/Fish
Kirkland organic chicken breasts
Wild caught fish (salmon- Wild Alaskan is preferred, cod, etc)
Other Products
LingLing Potstickers Chicken and Vegetables
Bibigo Organic Potstickers Chicken and Vegetable
Don Lee Farms Organic Chicken Squash & Spinach Bowl
Milton’s Craft Bakers Cauliflower Crust Pizza
Brazi Bites- Cheese Bread
Organic Don Lee Farms Chipotle Black Bean Burger
17Green = top picks
▪ There are a variety of healthful food products available at Costco.
▪ When choosing a product focus on the Nutrition Facts Label & Ingredients List.
▪ Some things you may want to consider:
▪ What are the ingredients? Can I understand them? Are they sourced from whole foods?
▪ How many ingredients?
▪ What are the main ingredients?
▪ Ingredients are listed in descending order in regards to the amount contained within the product.
▪ How much sugar is added to the product?
▪ If sugar is listed in the top 5 you may consider avoiding it.
▪ What types of oils are in the product?
▪ How much salt has been added to the product?
▪ What is the serving size? How much fiber does the product have? And more…
▪ And don’t forget to visit the produce section at Costco where you can find a variety of healthful products requiring little to no label reading such as apples, tomatoes, salad, carrots, mushrooms and more! 18
THANK YOU!
Come check out our website at: www.SoundDietitians.com
Or Reach out to us by phone: 425-409-3544
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This presentation was sponsored by Verdant Health Commission and Stilly Valley Health Connections
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