Virtual Grocery Store Tour & Label Reading Brenda Burdette, RD, LD/N Employee Wellness Coordinator (obtained online) Updated 8/11 by Dawn Boyden Lake Stevens High School Healthy eating means having healthy food available for serving, and that, of course, involves a trip to the store. Today we will go over so steps to shopping for healthy food.

Objectives Be able to navigate through the grocery store identifying items to choose and avoid in each aisle. Be able to effectively read food labels and choose foods accordingly.

Virtual Grocery Store Tour Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Pasta/Rice Baking Items/Condiments Produce We will take a “Virtual” tour of this grocery store layout, one aisle at a time, identifying those items to choose and those to limit.

Baking Items/ Condiments Produce Choose a variety of colorful fresh fruits and vegetables. There is little to avoid . Look for produce that is in season for maximum flavor and value. Dairy Deli/Meats Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Bakery Breads can be deceiving in this area, because they don’t always have the Nutrition Facts label on the packaging. Look for ingredients that are whole wheat or just keep walking! Dairy Deli/Meats Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers The bakery can often be a difficult area to pass up…the smell of freshly baked bread can lure even the most determined shopper. Produce Produce Produce Checkout

Baking Items/ Condiments Deli/Meats Dairy Deli/Meats Deli/Meats Best choices are fish and lean meats. Be wary of high sodium deli meats and meats with visual fat around and throughout the meat (marbling). Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Canned Goods Dairy Deli/Meats High level of salt often is used as a preservative in these items. Opt for the “no added salt” versions. These items can be helpful for quick cooking, though; especially canned beans. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Snack Crackers Trans Fat is the main concern in the snack crackers aisle. Almost every item in this section contains a partially- hydrogenated oil and these trans fats are as bad, if not worse, for your heart as saturated fats. Be sure that labels stating no trans fats have not just gone back to the saturated variety. Dairy Deli/Meats Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Pasta/Rice Dairy Deli/Meats It is most important in this aisle to be mindful of fiber. Looking for long grain and brown rice and whole wheat pasta is important. Just verify that it is a high fiber item by reading the Nutrition Facts label. You can often incorporate these items into health, quick meals. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/Condiments Dairy Deli/Meats Can help with quick cooking, however, you have to watch the salt and sugar content sometimes hidden in these foods. Ketchup and barbeque sauces have plenty of added sugar. Salad dressings, olives, pickles, and marinades often have extra sodium. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Cereal/Coffee Dairy Deli/Meats Coffee/Tea: Select Decaf or Herbal. When it comes to cereal, whole grain and high fiber are key. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Beverages Dairy Deli/Meats Avoid sugar-laden beverages and opt for calorie-free flavored waters instead. Be careful of all of the beverages with added vitamins, minerals, and herbs. They may not be a true value, nor are they always a healthier choice. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Chips/Bread Dairy Deli/Meats Choosing baked chips or trans-fat free popcorn can be a way to have your snacks and eat them too. Bread choices should be high fiber for greatest nutritional benefit. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Health Foods Dairy Deli/Meats Some of these foods can fit into a healthy diet, if you do so wisely. Caution: Nutrition bars have the same calories as candy bars! Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Dairy Dairy Dairy Deli/Meats Adding low-fat dairy items into your daily diet has been shown to help with weight loss. Full fat dairy is too high in calories – * Cheddar cheese is half fat * 2% milk is not low-fat. 1/3 of the calories are from fat! If you are lactose intolerant, consider calcium fortified soy milk or orange juice. Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Baking Items/ Condiments Frozen Items Dairy Deli/Meats Frozen fruits and vegetables: Frozen at the peak of freshness Contain all of the vitamins and minerals of the fresh produce Can be kept “fresh” for an extended period of time Canned Goods Canned Goods Bakery Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Produce Produce Produce Checkout

Nuts & Bolts of Label Reading Don’t be swayed the claims/packaging Look at the Nutrition Facts label for regulated information Jan 2006 – Trans-fat and allergens are now required on the label

Food Labels- Servings The first thing to notice is the serving size. Multiply following information by the number of servings you consume.

Food Labels- Calories “Calorie density” Calories from fat

Food Labels- Fat How “fat laden” is the item? No more than 30% of your daily calories from fat. 1,600 calories/day diet = no more than 53 grams of fat each day (9 calories in a gram of fat). Limit Saturated and Trans fat

Food Labels- Daily Value The % Daily Value column is intended to be your guide, without having you do all of the math! Based on a 2,000 calorie diet Use the “5-20 Rule” Choose foods that contain 5% Daily Value of fat, sodium, cholesterol, but a 20% Daily Value of vitamins, minerals, and fiber.

Food Labels- Cholesterol & Sodium Cholesterol no more than 300 mg per day. Sodium should be limited to no more than 2,300 mg per day.

Food Labels- Carbohydrate Total Carbohydrate about ½ of your daily calories. 1,600 calorie/day diet = approximately 200 grams of carbohydrate per day (4 calories per gram). Simple Sugars (mono or disaccharides) glucose fructose (fruit & honey) sucrose (table sugar) lactose (dairy) maltose (alcohol) Complex Carbohydrates (polysaccharides) starch fiber

Food Labels- Carbohydrate High Fiber - more than 5grams of fiber per serving. Fiber and sugar alcohols (i.e. sorbitol, xylitol) are subtracted from the Total Carbohydrate amount (“Net” or “Impact Carbs”).

Food Labels- Carbohydrate Sugars includes both naturally occurring and added sugars. “No Added Sugar” When looking at ingredients, words ending in “-ose” are sources of sugar. Other sweeteners include: brown sugar raw sugar confectioner’s sugar cane sugar corn sweeteners corn syrup high fructose corn syrup invert sugar crystallized sugar cane evaporated cane juice dextrin fruit juice concentrate honey malt maple sugar turbinado sugar

Food Labels- Protein Protein 20% of total calories 1,600 calorie diet = 80 grams of protein per day (4 calories per gram). 0.8 grams of protein/kg of body weight (i.e. a 150 lb. person only needs 55 grams of protein/day). North Americans generally eat 3 to 5 times more protein than they need. 3 oz. portion of Sirloin = approximately 27g of protein. 2-3 servings of meat (6-9 oz.)/day = approximately 54-81 grams of protein. Excess protein intake can be stressful on kidneys, lead to osteoporosis, and may put you at risk for heart disease.

Food Labels- Vitamins & Minerals Americans typically do not get enough of these; aim for 100% daily.

Now You can Shop Smart!