1. Grocery Store Shopping Tips

2. Plan Ahead Remember the key to success = planning Saves time & money Will help you stay on track! Make a checklist Helps you rememberbe strict and stick to the list! Helps you navigate each section of the store Checklist: Produce, grains, dairy, protein, frozen foods, canned/dried foods, snack foods

3. Grocery Store Checklist!

4. Checklist #1 – Produce Spend the majority of your time here Choose a variety of colors Colors of the rainbow Different colors = different vitamins & minerals Variety is key

5. Checklist 2Grains Breads, cereals, pastas Chose whole grains Choose the least processed items as possible Regular v. instant oatmeal Look for high fiber products

6. Checklist #3– Protein Choose leaner cuts of meat Fish, chicken, turkey Purchase meat with the skin already off Buy frozen or already cooked to save time Vegetarian & vegan options are available

7. Checklist #4Dairy Nonfat milk and yogurts Greek yogurt is higher in protein String cheese

8. Checklist #5Frozen Foods Very convenient but watch sodium content of TV dinners Whole grain waffles, turkey burgers, steamed veggies Easy, affordable, and on-the-go meals

9. Checklist #6- Canned / Dried Foods Sometimes cheaper Watch added sodium in canned vegetables and soups and sugar in canned fruits

10. Checklist #7Snacks Hummus – located near produce section Trial Mix Choose a mix with nuts and dried fruits without added sugar Bars Look for a bar high in fiber and protein but low in sugar Chips and Crackers Choose whole-grain, baked, Pops Chips, rice cakes

11. Tips Shop the perimeter of the store Fresh foods are on the perimeter whereas center isles are loaded with junk / processed foods Decode the label – Are you sure you know what you are getting? 100 % whole grain or whole wheat v. wheat bread Avoid items with greater than 5 ingredients or with ingredients you cannot pronounce

12. Tips Dont shop when youre hungry More likely to make impulse purchases of less healthy options Buy frozen Fruits and vegetables will keep longer Wrap or freeze half the loaf of bread and use it later Buy produce that keeps longer Broccoli, carrots, apples

13. Online Resources Use online shopping lists as a guide Mypyramid.gov Eatright.org

14. Questions