1. Grocery Store Tour Karen Meyers MS,RD/LD INTEGRIS Weight Loss Center Support Group

2. General grocery shopping tips  Never go shopping hungry  Shop the perimeter of the store…but be careful!  Bring a shopping list…and stick to it! Shopping mindlessly will add cost and calories.  Go shopping alone (if possible). Many junk foods items are place strategically at child’s eye level.  Avoid the free food samples. They are often processed foods and high in fat. The calories can add up.  Pay for convenience. (Cut fruit, shredded carrots, bagged lettuce).  Take charge! Remember you are in control of what enters your house. If you know what certain items trigger cravings do not bring them in your home!  Grocery shop once weekly. The easiest excuse for dining out is, “We don’t have anything at home to eat.”

3. At the store…  Produce Aisles Fresh Vegetables/Fruits: Keep it colorful and in season. Limit starchy vegetables such as corn and potatoes. Don’t forget to keep it local by visiting your Farmer’s Markets. Frozen or Canned Vegetables/Fruit: Budget friendly choices! Make sure canned fruit is in its own juice or water, not syrup. Try the 50% less sodium vegetables. Every freezer should have Steam Fresh veggies in them. Frozen fruit is a great option when fresh fruit is out of season or as a convenience option. Dried fruits: Contains more concentrated sugar/calories and less water. Therefore dried fruit is less filling. Many brands have added sugar. Dried fruit can add substantial calories to salads, trail mix, etc.

4. Label Reading

6. Protein (Meat, Poultry, Fish, Vegetarian)  Fish: Many patients tolerate white, flaky fish such as tilapia, flounder, and halibut.  Seafood: Scallops, crab, lobster, salmon*, tuna*  Deli Meats: Thinly sliced, look for low sodium/low fat. Turkey, chicken, and ham are good choices. Less preservatives if you get the meat from the deli counter.  Meats: Light or dark meat chicken-not fried and skin removed Ground meats (turkey, beef, chicken, veal). Look for “extra lean” or at least 90% lean or greater. Turkey Sausage: Jimmy Dean turkey sausage patties and links Turkey Bacon: Butterball turkey bacon * Denotes food high in Omega-3.

7. Protein Serving Size: 3 links 120 calories, 13g protein, 1 g carbs Serving Size: one piece 20 calories, 3 g protein, 0 g carbs

8. Protein continued  Veggie Burgers/Meat substitutes Morningstar Farms Burger Style crumbles and Veggie patties Boca Original Burgers Morningstar Farms Riblets and Hot wings  Tofu Any texture, though “silken” is the easiest to cook with. Look for “lite” tofu. Don’t fry tofu. It adds fat and calories and makes the tofu chewy. Choose a tasty marinade for your tofu. Tofu takes on whatever flavor you marinate it in.

9. Protein Serving Size: ½ cup 60 calories, 6g carbs, 3 g fiber, 13g protein Serving Size: one patty 120 calories, 11g protein, 13g carbs, 4g fiber

10. Protein continued  Chilis/beans Black, pinto, white, kidney, navy, lentils Amy’s Organic Low-Fat Black Bean chili Health Valley Organic No Salt Added Black Bean Soup Old El Paso Seasoned Black beans (Pouch)  Canned tuna/salmon Bumble Bee tuna kits with crackers Starkist Chunk light tuna Starkist Flavor Fresh Pouch Choose water packed and not oil Albacore tuna has more omega 3 fatty acid’s

11. Protein Serving Size: One pouch 90 calories, 11g protein, 6 g carbs Serving Size: ½ cup 160 calories, 7g protein, 28 g carbs, 7g fiber

12. Dairy  Yogurt/Cottage Cheese (Choose low-fat, no sugar added, items made with Splenda) Dannon Light and Fit, Light and Fit Carb Control Greek Yogurt (Fage, Chobani, Dannon Greek) Yoplait Fiber One yogurt Breakstone’s Fat free small curd (4 oz containers)  Eggs/Egg substitutes (even the yolks are nutrient rich, but if you have high cholesterol or eat eggs more then 3x/week, consider using 1 yolk with 2 egg whites or choose an “egg substitute”.) Egg Beaters, Better ‘n’ Eggs and All Whites are cholesterol free with all the protein Braum’s Skim milk and 1% milk Fat Free Lactaid (if lactose intolerant) Unsweetened Soy Milk: look for low-fat plain varieties. One cup should have < 100 calories.

13. Dairy Serving Size: One container 140 calories, 12g protein, 17g carbs Serving Size: 8 ounces 140 calories, 12g protein, 17g carbs

14. Dairy continued  Cheese Mini Babybel Light Cheese Laughing Cow Light Cheese wedges Low Fat String cheese Low Fat Blue and Feta cheese Low Fat Kraft shredded cheese made with 2% milk

15. Dairy Serving Size: one 50 calories, 6g protein, 0 g carbs Serving Size: one triangle 35 calories, 2g protein, 1g carbs

16. Grains  Breads/Crackers Oroweat Sandwich Thins Thomas Bagel Thins Wasa Crackers Sara Lee Deliteful Bread Special K crackers  Wraps/Tortillas Mission Carb Balance tortillas La Tortilla Factory Smart and Delicious Low Carb High Fiber tortillas Limit wraps to 100 calories

17. Grains Serving Size: 2 crackers 60 kcal, 14g carbs, 3 g fiber, 2 g protein Serving Size: 2 slices 90 kcal, 14g carbs, 5g fiber, 6g protein

18. Grains continued  Quinoa/Brown Rice Uncle Ben’s Whole Grain Brown Ready Rice Eden Organic Whole Grain Quinoa Minute Rice Ready to Serve Brown Rice  Whole Grain Pasta Barilla products (Barilla PLUS-Omega 3’s, protein, fiber) DeCecco Whole Wheat linguine

19. Grains Serving Size: ½ cup cooked 160kcal, 28g carbs, 7g fiber, 6g protein Serving Size: 2 oz (1/7 th of box) 210 kcal, 38g carbs, 4g fiber, 10g protein

20. Condiments/Dips  Mayo:Hellman’s Light or Reduced Fat, Kraft Reduced Fat Mayo with Olive oil  Salad Dressings: (Fat Free or < 3g fat): Annie’s Naturals, Hidden Valley Fat Free, Weight Watchers dressings, Wish Bone Fat Free dressings, Wish Bone Salad Spritzers, Olive Oil and vinegar  Hummus: Sabra, Tribe All Natural (Limit intake to 2-4 Tbsp)  Butter/Margarine: I Can’t Believe It’s Not Butter Spray, Brummel and Brown, Smart Balance  Gravy: Heinz Fat Free gravy (Chicken or Turkey), Franco Fat Free Beef Gravy  Etc: Grey Poupon, Ketchup made without HFCS, Salsa, Bean Dip, Wholly Guacamole

21. Condiments Serving Size: 5 sprays 0 kcal, 0 g carbs, 0g protein Serving Size: 2 Tablespoons 35kcal, 3g carbs, 0g protein

22. Frozen Foods  Edamame (shelled or unshelled)  Frozen Entrees (Aim for ~300 calories,,10g fat,,600 mg sodium). Choose meals that focus on protein, not starch. Lean Cuisine, South Beach, Kashi, Amy’s Organic, Healthy Choice  Vegetarian: Morningstar Farms entrees  Frozen Fruit: Yoplait Smoothie starters

23. Serving Size: One meal 310 kcal, 41g carbs, 20g protein, 7g fat, 590mg sodium Serving Size: 2/3 cup shelled 110 kcal, 12g carbs, 5g fiber, 10g protein

24. Beverages  Water, water, water, water!  Coffee and tea  Add artificial sweeteners for taste. Sugar Free syrup such as DaVinci Syrup can be added to coffee and skim milk to make your own latte!  Herbal tea  Sugar Free Kool Aid  Fruit 20  Vitamin Water 10  Crystal Light  G2 (lower calorie Gatorade)

25. Beverages Serving Size: 1 fluid ounce 0 kcal, 0g carbs, 0g protein Serving Size: One packet 10kcal, 0g carbs, 0g protein