Eat This, Not That: Supermarket Survival Guide! Megan Lee & Stefanie Milroy

Things have changed… 1. We’ve added extra calories to traditional foods ex: High Fructose Corn Syrup instead of Sugar 2. The animals we eat are different today ex: The average piece of chicken has 266% more fat than in We are drinking more of our calories than ever ex: A study from UNC found that we consume 450 more calories a day from beverages, nearly twice as many as 30 years ago. That’s an extra 23lbs a year!

Let’s play a game! To help you make better food choices, let’s test your knowledge of which food is better for you in….

Candy Calories 280 Fat 14g Saturated Fat 11g Sugar 27g Eat this! Calories 230 Fat 13g Saturated Fat 4.5g Sugar 20g

Ice Cream Eat this! Calories 120 Fat 4g Saturated Fat 2g Sugars 12g Calories 360 Fat 24g Saturated Fat 11g Sugars 24g Edy’s Slow Churned Rocky Road Ice Cream Haagen-Dazs Chocolate Peanut Butter Ice Cream

Frozen Pizza Amy’s Whole Wheat Crust Cheese and Pesto Pizza Amy’s Mushroom and Olive Pizza Calories 360 Fat 18g Saturated Fat 4g Sodium 680mg Eat this! Calories 250 Fat 9g Saturated Fat 3g Sodium 560mg

Smoothies and Shakes Odwalla Super Protein Chocolate Shake Naked Protein Zone Banana Chocoate Eat This! Calories 340 Fat 7g Sugars 40g Protein 20g Calories 480 Fat 3g Sugars 70g Protein 32g

Yogurt Breyers YoCrunch Light w/Oreo Stonyfield Farm Organic Fat Free Chocolate Underground Eat this! Calories 120 Fat 2.5g Sugars 11g Calories 170 Fat 0g Sugars 35g

Rice Sides Knorr Rice Sides Herb and ButterRice-A-Roni Chicken Calories 310 Fat 9g Saturated Fat 1.5g Trans Fat 1.5g Sodium 1160mg Eat this! Calories 280 Fat 4.5g Saturated Fat 2.5g Sodium 800mg

Breakfast Breads Thomas’ Light Multi-Grain English Muffin- 1 muffin Rudi’s Organic Bakery Whole Grain Wheat English Muffins- 1 muffin Eat this! Calories 100 Fat 1g Fiber 8g Calories 120 Fat 1g Fiber 3g

Cookies Chips Ahoy! Chewy-3 cookiesOreo-2 cookies Eat this! Calories 120 Fat 6g Sugars 10g Calories 160 Fat 7g Sugar 14g

Snacks Cheez-It Party Mix- ½ cup Gardetto’s Roasted Garlic Rye Chips- ½ cup Eat this! Calories 120 Fat 4.5g Sodium 290mg Calories 160 Fat 10g Sodium 340mg

Popcorn Calories 80 Fat 3.5g Sodium 40mg Eat this! Calories 70 Fat 5g Sodium 110mg

Cereal Eat this! Calories 100 Fat 2g Sugar 1g Fiber 3g Calories 210 Fat 2g Sugars 13g Fiber 8g

Now we will talk about some tips on how to master the supermarket!

How to master your market Rule #2: Look high and low Since the 1980’s grocery stores have been charging “slotting fees” to food companies for prime product placement. This means eye level. The healthier foods tend to be on the top and bottom shelves.

How to master your market Rule #1: Work the edges The healthiest food is found along the walls, while the inner aisles are dominated by things that comes in boxes, bags, or cans.

How to master your market Rule #3 Learn the lingo Some companies use words that sound healthy but aren’t. Ex: “Whole Grain” and “MultiGrain” are not the same thing. “Whole grain” means the entire grain kernel has been used whereas “Multigrain” means more than one type of grain was used.

How to master your market Rule #4 Fewer ingredients means healthier food Rule #5 Watch the Totem Pole Labels can be confusing to read. Think of the ingredients list like a totem pole, with ingredients toward the top as more prevalent. Also, if you ever have to choose between two products, pick the one with the shorter list of ingredients.

230 and 231 HHP Building HealthyUNCG