Navigating the Supermarket


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

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Navigating the Supermarket

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