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Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
Navigating the Supermarket
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Navigating the Supermarket

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Presentation given at a corporate wellness site as part of a "lunch & learn" event

Presentation given at a corporate wellness site as part of a "lunch & learn" event

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  • 1. Navigating The Supermarket
    Presented by Jessica McGovern College of Saint Elizabeth Dietetic Intern 2010
  • 2. Objectives
    Demonstrate how to effectively shop for healthy food
    To make you aware of nutritious options within the supermarket
    Explain how to choose fresh fruits and vegetables
    Highlight healthier options within specific aisles
  • 3. The Shopping List
    What does your shopping list look like?
    What does your cart look like vs. your list?
    How is your list set up?
    Is each food group represented?
    Divide your list into sections!
  • 4.
  • 5. The Produce Aisle
    Overwhelming options
    Don’t choose the same old same old
    Try something you have never tried before
  • 6. Choosing Fruits
    Get Nosey-Smell it!
    Buy a few days before ripe
    Buy in season
    Choose a fruit that you usually don’t
    How to store
    Choose a fruit that you can carry with you
    Not in season? Try frozen
    Dried fruits are great snacks
  • 7. Choosing Vegetables
    Purchase vegetables in season
    Inspect for bruising
    The brighter the color the better it is for you
    How to store
    Think snacks
    No time to prep? Try frozen
  • 8. http://www.localharvest.org/
  • 9. Herbs, Nuts, Seeds
    Fresh herbs taste best
    Nuts
    Seeds
    Snacks
    Salad toppers
    Crust for meats
  • 10. The Meat Section
    Know your Butcher
    What does Lean mean?
    You can always freeze it!
    Fresh is most often best
  • 11. Choosing Cuts
    Grass Fed/Organic/Cage free/free range
    Color, smell, date
    Skinless, trim fat
    Lean cuts, lean meats
    What are you using it for?
  • 12.
  • 13. Dairy Aisle
    Milk-skim or low fat
    Cheese-stronger the cheese the less you use
    Yogurt-plain
    Eggs
    Butter/spreads- read the label
  • 14. Deli Counter
    Ask to try a slice
    Low sodium
    Lean
    Unprocessed (prepared chicken breast)
  • 15. Pasta/Rice/Grain/Cereals
    Go whole grain
    Try couscous, amaranth, quinoa
    Minute brown rice
    Choose breakfast cereals that are low sugar (compare products!)
    Add your own toppings to breakfast cereals
    Add vegetables to your grain dishes
  • 16. Bread Aisle
    Reading labels are key
    Whole grain!
    Serving sizes
    Sodium levels
  • 17. Bakery
    Labeling
    Proceed with caution but still proceed
    Know your portion sizes in this section:
    -2 inch x 2 inch piece of cake
    -1 slice of bread (1 ounce)
    -Bigger is not better
  • 18. Frozen Foods
    Meals containing <500mg sodium
    Choose items with at least 3 gram fiber per serving
    Sodium can be everywhere!
    Make sure to look at the serving size
    Fruits without syrup
    Vegetables without sauce
  • 19. Seafood
    Shellfish- clams, mussels
    Tuna
    Salmon
    Prepared fish steaks
    Shrimp- High in cholesterol?
  • 20. Juice/Soda Aisle
    100% Juice- read labels carefully
    Seltzer
    Diet Soda
    Flavored Waters
    Spring Water
  • 21. Condiments
    Vinegar
    Mustard
    Olive Oil
    Horseradish
    BBQ Sauce
    Ketchup
    Sun dried tomatoes
    Sesame Oil
    Teriyaki Sauce
    Low-Fat Salad Dressings
    Soy Sauce
    Chili Sauce
  • 22. Chips Aisle
    Popcorn
    Pretzels
    Baked Chips
    Prepackaged snack-size bags (and stick to one bag!)
  • 23. The Dreaded Snack Aisle
    What to look for in prepackaged foods?!
    Fat
    Added Sugar
    Serving Size
    Sodium
    Eat one serving not six
    Compare items
    Ingredient lists
  • 24. Premade Meals & Salad Bars
    Fast foods are still fast foods
    Balanced choices
    Dressings on the side
    Load up on vegetables (pasta salad is not a vegetable)
    How was this item prepared?
    Be choosey!
  • 25. Canned Goods
    Sodium levels and serving sizes
    Beans
    Tomatoes
    Low sodium broth
  • 26. Survival Tips
    Shop around the parameter
    Read labels
    Do not go shopping when you are hungry
    Shop from a list and STICK to it
    If you have problem foods, skip that aisle
    Buy enough to use for the meals you have planned not enough to have leftovers for a month
  • 27. Small Changes=Big Differences
    You don’t have to change all at once
    Try small changes each shopping trip
    A list is a life saver
    Eating healthy is easier than you think
    You have the choice, now choose wisely
  • 28. Planning Meals
    Bake, Broil, Stir Fry, Poach, Boil, Steam
    Make sure to include a vegetable
    Choose fruit for dessert
    Plan ahead means less time spent
    Home cooked meals are often healthier
  • 29. Get Label Savvy
    What to look for
    You want at least 1 to 2 grams of fiber for every 100 calories you consume.
    Partially hydrogenated, hydrogenated =trans fats
  • 30. Read the Label
  • 31. References
    American Dietetic Association. Save Time and Money at the Grocery Store. http://www.eatright.org. Accessed January 30, 2010.
    United States Department of Health and Human Services. Dietary Guidelines for Americans 2005. http://www.health.gov/dietaryguidelines. Accessed January 30, 2010.
    United States Department of Agriculture. Tips and Resources. http://www.mypyramid.gov. Accessed January 30, 2010.

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