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A heart healthy-approach_to_grocery_shopping

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  • 1. Copyright © 2010 by Joslin Diabetes Center, Inc.Joslin Diabetes Center, Inc. www.joslin.org. All rights rights reserved. Copyright © 2010 by (www.joslin.org). All rights reserved. by Joslin Diabetes Center, Inc. (www.joslin.org). All reserved. Copyright © 2010
  • 2. Program Objectives• Identify heart-healthy ingredients and foods• Practice reading a food label• Discuss strategies to make choosing healthy foods easier Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 3. Key Messages• Understanding the basic principles of a heart-healthy diet can make it easier to make better food and ingredient choices.• The food label is an important tool to guide consumers to make heart-healthy food choices.• Start by shopping the perimeter of the store to find a wide selection of nutrient-rich foods. Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 4. Identify Heart-Healthy Guidelines• Fats – Limit saturated fat – Low (zero) trans fat – Limit cholesterol• Fiber and Whole Grains – Aim for more• Sodium (salt) – Eat less• Nutrient-rich foods Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 5. Fats: Fiber:Limit: Choose more: Sodium: • Fruits and vegetables Limit:• Saturated fats (ex: fatty meats, full-fat dairy, • Whole grains • Visible and added butter) • Beans and legumes salt (ex: salty snacks)• Trans fats • Canned vegetables,• Cholesterol soups, beansChoose more: • Prepared foods• Monounsaturated fats (ex: olive, canola oils)• Polyunsaturated fats Nutrient-rich foods: (ex: corn, sunflower oils) Limit: – including Omega-3 fats Highly processed and prepared foods (ex: fish, vegetable oils) high in calories, fat, sugar, and/or sodium Choose more: • Fruits and vegetables • Whole grains • Fat-free and lowfat dairy products 19 • Poultry, lean meats and fish Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 6. Read LabelsBe an Informed Consumer!• Nutrition Facts panel• Ingredient list• Other resources – Store resources • Meats • Produce – Calorie-count books – Websites• Shelf-tag labeling Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 7. Key Messages Determine the serving sizeSaturated fat & Cholesterol: Keep low; Trans fats: 0Sodium (salt): Keep lowDietary fiber: Aim for more Not necessary to review Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 8. Supermarket Strategies Key messages• Shop from a list• Avoid shopping when hungry• Don’t be pressured by end-aisle displays, samples or discounts!• Take time to read the label Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 9. Shop the Perimeter of the Store Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 10. Fruits and VegetablesChoose more! Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 11. Nutrition Notes• Aim for 5-9 servings a day• Choose a rainbow of fruits and vegetables. Bright colors mean more nutrients!• Eat skins and peels for more fiber when possible• Buy fresh produce in season when possible• Frozen – a great choice!• Canned – may be higher in sodium• Try something new! Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 12. Meat, Poultry & FishChoose Light and Lean Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 13. Nutrition Notes• Controlling portions controls fat and calories! – 3-6 oz. = one serving• Poultry – Skinless is lowest in fat• Beef, Pork – Ground – extra lean – Tenderloin, round steak• Fish – Aim for twice a week (esp. fatty fish) Plan a heart-healthy method of cooking! Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 14. Nutrition Notes At the Deli Counter• Most choices are high in sodium and many are high in fat• Sample lower-sodium and lean options• Ask for thinly sliced – will seem like more!• Bulk up sandwiches with vegetables; add fiber with whole-grain bread Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 15. Dairy: Aim for Non-Fat and Lowfat Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 16. Nutrition Notes• Milk – Drop down one level of fat at a time• Yogurt – Read labels carefully for calories, fat and carb content• Eggs – Limit yolks to 3/week – Don’t use cracked or broken eggs Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 17. Spread the Word!Nutrition Notes• Butter – Avoid/limit; high in saturated fat• Stick margarine – Avoid/limit; contains trans fat• Soft vegetable oil spreads – Choose in place of butter or stick margarine – 70% less saturated fat than butter; no trans fat – Source of “good” fats – Read labels for saturated fat content Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 18. Say Cheese!Nutrition Notes• Cream cheese – Fat-free, reduced-fat and regular• Cottage and ricotta cheese – Vary in sodium and fat content• Snack cheeses – An easy low-carb snack; choose lowfat• Hard cheeses – Watch portion sizes – Choose based on intended use (melting, shredding, etc.) – Check labels for fat content Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 19. Breads / BakeryGo for the Grain Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 20. Nutrition Notes• Look for a “whole grain” as a first ingredient• Aim for 3 servings of whole-grain foods per day• Choose bread with 2-3 grams fiber per slice Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 21. Cereals, Pastas, Rice Keep Goin’ for the Grain!• Oats – source of soluble fiber; can lower cholesterol• Rice/grain mixes – use ¼ - ½ seasoning packet• Brown rice – counts as a whole grain• Whole-grain pasta – try different varieties Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 22. Beverages Make Healthier Choices!• Choose more: – Water – Lowfat or skim milk and soy beverages – 100% fruit juices, tea and coffee (plain)• Go easy: – Regular and diet sodas – Energy/sports drinks, juice drinks – Cocoa mixes – Alcoholic beverages Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 23. Oils and Salad DressingsSource of “Good” and Essential Fats• Vegetable oils – High in polyunsaturated fats • Corn, sunflower, soybean – High in monounsaturated fats • Canola, olive, safflower – Light – lighter in color not calories• Non-stick cooking sprays• Salad dressings – Wide range of calorie, fat and sodium contents• Mayonnaise – use reduced-fat varieties Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 24. Nutrition NotesSnack and Sweet foods• May be high in sodium and fat• Many choices available• Individual dessert and “snack” packs helpful for controlling portions• Sugar-free doesn’t mean calorie-free or carb-free Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 25. Other• Soups – Broth-based have less cholesterol and saturated fat than creamed – Look for reduced-sodium varieties• Frozen meals – Aim for less than 600 mg sodium per meal• Pasta Sauce – Aim for less than 480 mg sodium per serving Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 26. Checking Out• Avoid last-minute temptations• Stick to your list• Consider the store brands• Buy fruits and veggies in season• Limit snacks and sweets Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 27. Wrap up….• Identify heart-healthy ingredients• Shop the perimeter of the store• Use food labels to guide choices Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 28. You’re Off and Running! Good Luck! Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 29. Acknowledgements• Joslin Development Team: • Amy Campbell, RD, CDE • Judy Giusti, RD, CDE • Melinda Maryniuk, RD, CDE• Joslin Dietitians, especially: • Nora Saul, RD, CDE • Tracy Lucier, RD, CDE • Gillian Arathuzik, RD, CDE • Amanda Kirpitch, RD, CDE • Emmy Suhl, RD, CDE • Elizabeth Staum, RD, CDE • Beth Ackerman, RD, CDE • Andreina Millan-Ferro, RD Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.
  • 30. About Joslin Diabetes CenterJoslin Diabetes Center is the world’s preeminent diabetes clinic,diabetes research center and provider of diabetes education.Joslin is dedicated to ensuring that people with diabetes live long,healthy lives and offers real hope and progress toward diabetesprevention and a cure for the disease.Founded in 1898 by Elliott P. Joslin, M.D., Joslin is anindependent nonprofit institution affiliated with Harvard MedicalSchool. For more information about Joslin, call 1-800-JOSLIN-1 or visit www.joslin.org. Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.