VIRTUAL GROCERY STORE TOUR

VIRTUAL GROCERY STORE TOUR
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. Sponsored by:

GOALS Feel empowered with the knowledge to know which items to choose in the grocery store Know the best way to navigate the store. Feel confident in reading food labels and choose foods accordingly.

TYPICAL LAYOUT OF GROCERY STORE
Dairy Deli/Meats Seafood/Fish Bakery Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Chips, Candy B Produce Produce P Pharmacy Checkout

TYPICAL LAYOUT OF GROCERY STORE
Dairy Deli/Meats Seafood/Fish Bakery This is a “virtual tour” of a grocery store with a typical layout. All stores vary slightly. We will examine to choose and which ones you are better off limiting. Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B Produce A couple ways that some people make healthier choices while at the grocery store include: Don’t go to the grocery store hungry Shop the perimeter (the middle aisles often have less-healthy foods) Produce P Pharmacy Checkout

Dairy Deli/Meats Seafood/Fish
PRODUCE Dairy Deli/Meats Seafood/Fish Bakery What to look for: Variety Fresh In-season Very little to limit Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B Produce Variety – more variety of food, more variety of nutrients Fresh – the fresher the better, the more nutrients Fresh is better than processed most of the time (ex: raw apples rather than pre-sliced apples) Although, if the only way you will eat apples is if you don’t have to do the prep work (slicing), then the pre-sliced might be best for you. In-season – the more fruits and veggies you purchase that are in-season, the more money you will save and the more nutrients you will get from your food Cost more to get F/V that are not in-season Typically they have less nutrients b/c they have been stored for longer period of time Limitations – there are lots of great choices for WLS pts in the produce section Biggest challenge is probably learning what you tolerate at which stage in your WLS journey Interactive: Ask group, which items do you find more tolerable and enjoyable as a WLS pt Consider, taste-testing some of the more “odd” F/V – eggplant, star fruit, kiwi, etc. Produce P Pharmacy Checkout

BAKERY What to look for: Nutrition Facts Label Whole Wheat/Whole Grain Find: Flatter breads Limit: “Doughy” breads White breads Sweets, desserts Dairy Deli/Meats Seafood/Fish Bakery Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B Produce May be difficult area to pass up, but may be best for your WLS success! Smell of freshly baked breads may lure you in, but breads can be deceiving as they don’t always have nutrition facts labels on the packaging. Look for ingredients that are whole wheat or keep walking. Flatter breads – flat out wraps, pita, sandwich thins These tend to be more tolerable for WLS pts once they are able to consume breads Doughy breads – breads that are thicker and have more of the soft inside tend to be more troublesome for WLS pts White bread – raises blood sugar extremely fast since there is no fiber Sweets, desserts – these provide high amounts of calories, fat, and sugar with limited nutrients Increased consumption of these will slow your weight loss For many patients, even having them in the home for the rest of the family is troublesome If a family member insists that they have some “sweets”, consider the single-serve pieces of cakes, pies, etc. so that they consume the sweet treat that day and there are no leftovers to tempt you. Produce P Pharmacy Checkout

SNACKS, CHIPS, CRACKERS, CANDY
Dairy Deli/Meats Seafood/Fish Bakery What to look for: Baked items Lower sodium items Contain protein Avoid: Trans fats and high saturated fats Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Chips, Candy B Produce Trans fats are the main concern on this aisle. An item is allowed to be listed as 0g trans fat even if it has up to 0.49 g of trans fat. Read the ingredients part of the label – anything that has a partially hydrogenated oil contains trans fat. Don’t trade no trans fats for a high amount of saturated fats, so look at that part of the label too These types of fats are bad for your heart and waistline. Also look for Lower sodium items Baked snack foods (or trans-fat free popcorn) Items that contain protein (more filling than just carbohydrate-rich foods) Bean chips Another great option is veggie chips But remember, too much of any food is bad, so may need to not keep in the house Produce P Pharmacy Checkout

Bakery Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B What to look for: Lean meats Fish Limit: High sodium deli meats Visual fat Produce While protein intake is highly discussed in the WLS community, there is still some health concerns with certain types of meat. There are still good choices and not-so-good choices in this department as well. Discuss what percentage of fat is acceptable for ground meat (80/20 vs. 93/7 or 97/3) Discuss how ground turkey can have as much fat or more than lean ground beef = read labels Discuss wild vs.. farm-raised fish (salmon) Discuss how there are some lower-sodium lunch meat options Discuss how patients can spot fat around meat or throughout the meat (marbling) Discuss which cuts of meat are the healthiest Produce P Pharmacy Checkout

CEREAL & COFFEE Dairy Deli/Meats Seafood/Fish Bakery What to look for: Decaf? Whole Grain Fiber Protein Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Chips, Candy B Produce While some patients use caffeine after surgery and some don’t (does your program allow it?), there are many of decaffeinated versions Remember caffeine is a diuretic, meaning it flushes fluid out of your body, making it more even difficult to stay well-hydrated. Watch out for high-sugar or high-fat flavorings that you can add to coffee (creamers – powdered or liquid; syrups, etc.) Cereal may or may not be a good idea for WLS pts Discuss portion size Discuss looking for whole-wheat options Discuss that items truly contain high fiber by looking at label (>5 g/serving) Some cereals contain protein and that may be a great option for WLS pts. Discuss cereal, granola bars – healthy or not? Some are, some aren’t. Ways to determine which category item falls into? Fat, sugar, fiber, protein amts? Produce P Pharmacy Checkout

JUICE, WATER, SODA Dairy Deli/Meats Seafood/Fish Bakery What to look for: Low or no sugar Low-calorie or calorie-free Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Chips, Candy B Produce Avoid all of the high-sugar choices as those may cause dumping syndrome for RNY pts and may cause weight gain for all. Opt for calorie-free or low-calorie (<10 cals/8 oz) Look at the list of sweeteners – which ones are you comfortable using? Juice – only need about 4 oz/day Light juice – save your money; just dilute regular juice 50/50 with water and that makes light juice Beverages with Add-Ins – added vitamins, minerals, herbals – may not be worth the extra money, may not provide any actual benefit, may have interactions with your vitamins, minerals, medicines that you need after WLS Soda – many programs limit or avoid carbonation post-op due to the belief that bubbles may stretch the pouch over time Interactive: ask the group to discuss what helps them to stay well-hydrated? Produce P Pharmacy Checkout

BAKING & COOKING, CONDIMENTS
What to look for: Low-sodium Low-fat Low-sugar Food label to confirm Dairy Deli/Meats Seafood/Fish Bakery Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B Produce This aisle can be great for developing quick, easy-to-cook meals, but you have to read the labels. There can be lots of sugar, salt, and fat in some of these items. For example: Ketchup/BBQ sauce – added sugar Salad dressings, olives, pickles, marinades – added sodium, sugar, and/or fat Produce P Pharmacy Checkout

CANNED GOODS Dairy Deli/Meats Seafood/Fish Bakery What to look for: Low-sodium or no- salt added Ease of use/quick cooking Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B Produce Canned goods are often not thought of as the best choice these days. However, they can be great for the nights you need a quick meal if you make the right choices. Consider canned goods that are labeled as “Low Sodium” or “No Salt Added” Still read your food labels to know/compare the sodium content Canned beans are a fantastic option for WLS pts, esp. in the early post-op stages. Discuss how black beans are a great options with a little bit of salsa mixed in for protein and fiber. Discuss how you can mash your own beans to make your own refried beans rather than buy the canned version which may not be as healthy. Produce P Pharmacy Checkout

PASTA/RICE Dairy Deli/Meats Seafood/Fish Bakery What to look for: Fiber Long Grain Brown Rice Whole Wheat Food label to confirm Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Bars Coffee, Tea, Cereal Snacks, Soda, Candy B Produce This section may or may not be tolerable as a WLS pt, but some patients can tolerate these foods long-term, so it is important to know which ones to look for. Long grain brown rice Whole Wheat pasta Pasta that includes protein Confirm the fiber content by reading the label to ensure it is actually high in fiber (at least 5 g/serving) Produce P Pharmacy Checkout

ETHNIC FOODS, SOUP Dairy Deli/Meats Seafood/Fish Bakery What to look for: Low-sodium Low-fat Low-sugar Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Soda, Candy B Produce Adding other ethnic foods into your normal routine is a great way to add some variety to your normal routine, however, some of these Americanized ethnic choices may not be the best choices for WLS pts. Some of these highly processed foods are high in: Sodium/salt Sugar Fat Calories Read the food label to make sure you are making the best choice for you As a WLS pt, you will or have consumed soup at some point throughout your journey most likely. Some soups are great for you and will make a quick & easy meal Look for soups lower in sodium, fat, and with a decent amount of protein or consider adding extra protein to your soup to make it an even better choice Keep in mind soup is not solid food and may not stay with you for as long (keep you full for as long) as you get further out from surgery Produce P Pharmacy Checkout

CLEANING, BABY, PETS Dairy Deli/Meats Seafood/Fish Bakery Immediate post-op, this might be an aisle you visit more frequently than further out from surgery. Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Soda, Candy B Produce Many WLS pts follow a pureed diet for 1-2 weeks after surgery. Most programs consider this an applesauce consistency. Many patients think about consuming baby food after surgery. Baby food may not taste as good as puréeing your own food What is the nutrition like of baby food products - discuss Interactive: ask the group to discuss what they used during pureed phase and what worked well for them and what did not. Produce P Pharmacy Checkout

FROZEN FOODS Dairy Deli/Meats Seafood/Fish Bakery Quick & easy Great way to get nutrients Great way to add a kick to meals What to look for: Low sodium Be cautious with added sauces Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Chips, Candy B Produce Frozen fruits and vegetables are a great way to get all the nutrients of the fresh version without being concerned about spoilage. They can be easily added to dishes to increase nutritional value They can be used for quick & easy meals Most important: READ LABELS – not all frozen foods are equal Look at: Sodium content Fat content (due to possible sauces being added or fried foods) Sugar content of sweet frozen foods) Produce P Pharmacy Checkout

Bakery Great protein source Great calcium source What to look for: Low-fat choices Possibly lactose-free Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Chips, Candy B Produce Not all dairy is the same Choose low-fat or non-fat dairy choices 2% milk is not considered low-fat – opt for 1% or skim Cheddar cheese is half fat, but there are 2% or non-fat choices Non-fat Greek yogurt (w/o added fruit due to sugar content) is a great option for WLS pts. Look at the liquid creamers if you use those, typically sugar-free is the best bet Many WLS pts develop lactose intolerance following WLS. If so, they may want to choose: Soy milk (fortified with calcium, D) Almond milk or rice milk (fortified with calcium, D) Still important to read label (i.e., light soy milk vs.. regular soy milk) Produce P Pharmacy Checkout

HEALTH FOODS Dairy Deli/Meats Seafood/Fish Bakery Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Chips, Candy B Read labels! Just because something is in the health food aisle, does not mean it is healthy. Produce The “health food” aisle has a variety of product that can be incorporated into a healthy meal plan. However, it is important to read labels. For example, meal replacement bars/shakes may have as many calories and/or as much fat/sugar as a candy bar. Things like textured soy protein, soy nuts, soy butter/almond butter may all be foods to incorporate into your healthy eating plan once you have read the label. Produce P Pharmacy Checkout

OTHER – WINE/BEER Dairy Deli/Meats Seafood/Fish Bakery Should alcohol be apart of your healthy eating plan following weight loss surgery? Frozen Items Cleaning, Baby, Pets Ethnic Foods, Soup Canned Goods, Starch Cooking & Baking Juice, Water, Soda Coffee, Tea, Cereal Snacks, Chips, Candy B Produce Discuss this slide in context of what your program’s recommendations. Some key points: Alcohol consumption is Empty calories and may slow weight loss Different after surgery (how you can feel “buzzed”/drunk much faster than you did prior to weight loss surgery May reduce your ability to make healthy choices (i.e., if drinking at a party with food, you may be more likely to not make healthy choices like you would if you weren’t drinking). Produce P Pharmacy Checkout

NOW YOU CAN SHOP SMART! Questions?

VIRTUAL GROCERY STORE TOUR

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