1. Supermarket Shopping Made Simple

2. Do you know how to buy foods that are best for your body and your pocket? Do you know which claims to believe and which ones you need to avoid?

3. Shopping Recommendations Never shop when your hungry, you’ll just buy less nutritious foods that you don’t need Create a shopping list before shopping and STICK TO IT Organize your shopping list into categories according to supermarket e.g. put milk and yogurt together Check for any specials or items on sale before shopping ( check it online or newspaper)

5. Eye- level items

6. End of isle items

7. Cash register itemsThese items are more likely to be unhealthy, junk foods

9. Kellogg spends $32 million dollars a year to advertise one of their products like cheez-its snack crackers

11. Reading Food Labels

13. By law, all food products are required to have the nutrition facts label on them.

16. Fructose

17. Dextrose

18. Brown sugar

20. Fat Free- 1 serving ≤ 0.5 grams of fat Low Fat- 1 serving ≤ 3 grams of fat Low saturated fats- 1 serving ≤ 1 gram Low Cholesterol – 1 serving < 20 mg Lean – 1 serving < 10 gram fat < 4 grams Saturated fat < 95 mg cholesterol Extra Lean - 1 serving < 5 grams of fat, < 2 grams of saturated fat, <95 mgs of cholesterol

21. Natural food : According to the USDA ”natural food does not contain any artificial flavor or flavoring, coloring ingredient, or chemical preservative or any other artificial or synthetic ingredient; and the product and its ingredients are not more than minimally processed”. (1) Hormone-Free: “Hormones are not allowed in the product”(2)

22. Dietary Recommendation Fat: 20 – 35% of total calories (2) Saturated Fat: <10% of total calories (2) Cholesterol: < 300 mg/day (2) Carbohydrate: 45- 65% of total calories (3) Sugar: about 8 teaspoons of sugar = 32 grams of sugar ( based on a 2,000 calorie diet) (3) Fiber: 14 grams per 1,000 calorie (3) Sodium: no RDA for sodium, ADA recommends to take < 2,300 mg ( around 1 tablespoon of salt) (1) Calcium: 1,000 -1,300 mg depending on gender and age (4)

23. What is Kosher ? Animals that died of natural causes or were killed by other animals causes may not be eaten. Animal must have no disease or flaws in the organs at the time of slaughter can not be eaten The method of slaughter is a quick, deep stroke across the throat with a perfectly sharp blade with no nicks or unevenness. This method is painless, causes unconsciousness within two seconds, and is widely recognized as the most humane method of slaughter possible. 5) Rapid, complete draining of the blood, which is also necessary to render the meat kosher. 6) The slaughterer is not simply a butcher; he must be a pious man, well- trained in Jewish law, particularly as it relates to kashrut.

24. What is Halal ? حلال 1. The animal should not be thirsty at slaughter time. 2. The knife must be sharp, to minimize the time and hence save the animal pain associated with the slaughtering process. 3. The knife must not be sharpened in front of the animal because it may cause undue stress to that animal. 4. The slaughter is to be done by cutting the throat of the animal or by piercing the hollow of the throat, causing the quickest death with the least amount of pain. 5. The name of Allah has to be mentioned before or during slaughtering, since the Creator is the granter and taker of life; the name must be said by a member of the Muslim faith. 6. The blood must be completely drawn from the carcass.

25. Tips for choosing packaged goods Marrionnestle’s Rules: 1- Avoid buying foods with more than 5 ingredients 2- If you cant pronounce it, don’t buy it 3- Don’t buy products with cartoons on them 4- If you don’t want your kids eating junk, don’t buy any 5- Avoid artificial products- they are just disguising bad taste 6- avoid buying cans with dents on them

28. American Dietetic Association recommends: “ When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free”

29. Choosing Beef Choose lean or Extra lean, low sodium products (2) Corn Vs. Grass fed cows Cows in Argentine are grass-fed cows , they have lower levels of saturated fats when compared to American cows, corn-fed cows (1)

30. Grass fed cows VS. corn fed cows Cows eating grass that is high in omega 3 fatty acids will produce meat higher in omega-3 fatty acids Because the grass fed cows have to move around to eat they tend to be leaner  less fat (2)

31. Antibiotic Resistance: Feeding cows grass can cause a condition called “Acidosis” (corn turns the normally neutral stomach pH unnaturally acidic)(2), it makes cows stop eating the food and eat dirt instead (1), to treat this condition, they will be given antibiotics  causing antibiotic resistance in human Hormonal changes: “The synthetic estrogen that beef cattle are treated with causes estrogenic compounds to build up in their meat, which then builds up in the body of the human consumer. These increasing levels of estrogen are thought to possibly affect the decreasing sperm counts in males and premature maturation in girls” (2)

32. Fish

33. Wild Vs. Farmed

34. Comparing total fat

35. “PCBs are persistent, cancer-causing chemicals that were banned in the United States in 1976 and are among the “dirty dozen” toxic chemicals slated for global phase-out under the United Nations Convention on Persistent Organic Pollutants, signed by President Bush on May 23, 2001. Because of their persistence, PCBs continue to contaminate the environment and the food supply.” (1) ” Polybrominateddiphenyl ethers (PBDEs) are “flame retardant chemicals used in many household products such as upholstery, electronic goods, and furniture” (2)

36. “Salmon are carnivores and, unlike vegetarian catfish that are fed grain on farms, they need to eat fish to bulk up fast and remain healthy. It takes about 2.4 pounds of wild fish to produce one pound of farmed salmon That means grinding up a lot of sardines, anchovies, mackerel, herring and other fish to produce the oil and meal compressed into pellets of salmon chow. "We are not taking strain off wild fisheries. We are adding to it," Naylor said. "This cannot be sustained forever."

37. Bread

38. When buying bread, compare calorie per serving, fiber per serving, and choose the one with highest fiber Read the ingredients and buy the one that starts with “whole” like whole wheat, whole grain or even white whole wheat (1) Whole grain is better source of fiber, vitamins and minerals(3) Find bread that contains ≥ 3 g of fiber (3) ≤ 1 g saturated fat (2) ≤ 3 g fat (2)

39. Some whole wheat bread can reach up to 6 g fiber per slice.

40. White Whole Bread

41. Tortilla

42. Dairy Products

43. Always choose low-fat milk, yogurt and cheese

44. Difference between cheeses, cream cheese, mozzarella cheese, low fat cream cheese, goat cheese, cottage cheese, brie cheese, American cheese Always chose low fat products

45. Tips for shopping on a budget Plan your weekly menu ahead of time and create your shopping list according to it Look for coupons before you go shopping (internet, newsletters) Buy store brands, they are usually cheaper Buy larger quantities of food that can last for the whole week (if your going to use them) Compare unit prices (price per pound or gram)

46. 6. Read labels, ingredients and compare nutritional value 7. START shopping at the outer perimeter ( where you can find the fresh products) and then go to the middle isles 8. Buy in season fruits and vegetables Check expiration date on each product Buy foods that you can keep for longer time like broccoli, Brussels sprouts, cabbage and carrots.(2) Buy smaller quantities of bread or freeze excess(2)