Presentation given at a corporate wellness site as part of a "lunch & learn" event

1. Navigating The Supermarket Presented by Jessica McGovern College of Saint Elizabeth Dietetic Intern 2010

2. 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

3. 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!

5. The Produce Aisle Overwhelming options Don’t choose the same old same old Try something you have never tried before

6. 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

7. 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

8. http://www.localharvest.org/

9. Herbs, Nuts, Seeds Fresh herbs taste best Nuts Seeds Snacks Salad toppers Crust for meats

10. The Meat Section Know your Butcher What does Lean mean? You can always freeze it! Fresh is most often best

11. 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?

13. Dairy Aisle Milk-skim or low fat Cheese-stronger the cheese the less you use Yogurt-plain Eggs Butter/spreads- read the label

14. Deli Counter Ask to try a slice Low sodium Lean Unprocessed (prepared chicken breast)

15. 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

16. Bread Aisle Reading labels are key Whole grain! Serving sizes Sodium levels

17. 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

18. 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

19. Seafood Shellfish- clams, mussels Tuna Salmon Prepared fish steaks Shrimp- High in cholesterol?

20. Juice/Soda Aisle 100% Juice- read labels carefully Seltzer Diet Soda Flavored Waters Spring Water

21. Condiments Vinegar Mustard Olive Oil Horseradish BBQ Sauce Ketchup Sun dried tomatoes Sesame Oil Teriyaki Sauce Low-Fat Salad Dressings Soy Sauce Chili Sauce

22. Chips Aisle Popcorn Pretzels Baked Chips Prepackaged snack-size bags (and stick to one bag!)

23. 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

24. 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!

25. Canned Goods Sodium levels and serving sizes Beans Tomatoes Low sodium broth

26. 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

27. 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

28. 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

29. 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

30. Read the Label

31. 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.