Virtual Grocery Store Tour & Label Reading

BakeryProduceVirtual Grocery Store TourDairy Deli/MeatsWe will take a “Virtual”Frozen ItemsHealth FoodsChips/BreadBeveragesCereal/CoffeeBaking Items/CondimentsPasta/RiceSnack CrackersCanned GoodsCanned Goodstour of this grocery storelayout, one aisle at atime, identifying thoseitems to choose andProduceProducethose to limit.Checkout

BakeryProduceProduceDairy Deli/MeatsFrozen ItemsHealth FoodsChips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceIn the produce section, you’llwant to choose a variety ofcolorful fresh fruits andvegetables. There is very littleto avoid here. Look for producethat is in season for maximumflavor and value.ProduceCheckout

BakeryProduceProduceDeli/MeatsDairy Deli/MeatsFrozen ItemsHealth FoodsChips/BreadBeveragesCereal/CoffeePasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceIn the deli, the best choices arefish and lean meats (seecoordinating handout). Be waryof high sodium deli meats andmeats with visual fat aroundand throughout the meat(marbling).Baking Items/ CondimentsCheckout

Canned GoodsFrozen ItemsDairy Deli/MeatsThe greatest concern in thecanned goods area is thehigh level of salt that is usedas a preservative in theseitems. Opt for the no addedsalt versions. These itemscan be helpful for quickcooking, though; especiallycanned beans.Health FoodsChips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

Snack CrackersFrozen ItemsHealth FoodsDairy Deli/MeatsTrans Fat is the mainconcern in the snackcrackers aisle. Almost everyitem in this section containsa partially hydrogenated oiland these trans fats are asbad, if not worse, for yourheart as saturated fats. Besure that labels stating notrans fats have not just goneback to the saturated variety.Chips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

Pasta/RiceFrozen ItemsHealth FoodsDairy Deli/MeatsIt is most important in thisaisle to be mindful of fiber.Looking for long grain andbrown rice and wholewheat pasta is important.Just verify that it is a highfiber item by reading theNutrition Facts label. Youcan often incorporate theseitems into health, quickmeals.Chips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

Baking Items/CondimentsFrozen ItemsHealth FoodsDairy Deli/MeatsChips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutPasta/RiceThis aisle can be a placefull of ways to help withquick cooking, however,you have to watch the saltand sugar contentsometimes hidden in thesefoods. Ketchup andbarbeque sauces haveplenty of added sugar,whereas salad dressings,olive, pickles, andmarinades often have extrasodium.Snack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

Cereal/CoffeeOf course, limiting theamount of coffee and tea isimportant, even opting forthe decaffeinated varietiesare best.Dairy Deli/MeatsBakeryCanned GoodsCanned GoodsWhen it comes to cereal,whole grain and high fiberare key.Snack CrackersPasta/RiceCereal/CoffeeBeveragesChips/BreadHealth FoodsProduceFrozen ItemsProduceBaking Items/ CondimentsProduceCheckout

BeveragesFrozen ItemsHealth FoodsDairy Deli/MeatsChips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutAvoid all of the sugar ladenbeverages and opt forcalorie free flavored watersinstead. Also, be careful ofall of the beverages withadded vitamins, minerals,and herbs. They may notbe a true value nor arethey always a healthierchoice.Pasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

Chips/BreadDairy Deli/MeatsBakeryChoosing baked chips ortrans fat free popcorn canbe a way to have yoursnacks and eat them too.Of course, bread choicesshould be high fiber forgreatest nutritional benefit.Canned GoodsCanned GoodsSnack CrackersPasta/RiceCereal/CoffeeBeveragesChips/BreadHealth FoodsProduceFrozen ItemsProduceBaking Items/ CondimentsProduceCheckout

Health FoodsFrozen ItemsHealth FoodsDairy Deli/MeatsChips/BreadThe health food section containsa variety of items that can beincorporated into a healthy diet,if do so wisely. For instance, it isgood to try adding soy items intoyour diet, however, mealreplacement bars and shakescan have the same number ofcalories as a candy bar, so becareful in how you use them.BeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

DairyFrozen ItemsHealth FoodsDairy DairyDeli/MeatsChips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutIncorporating low fat dairyitems into your daily diethas been shown to helpwith weight loss. Full fatPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakerydairy is much too high incalories – Cheddar cheeseis half fat and 2% milk isnot low fat. If you arelactose intolerant, considercalcium fortified soy milk ororange juice.Produce

Frozen ItemsDairy Deli/MeatsFrozen ItemsHealth FoodsFrozen fruits andvegetables can be a greatway to get all the nutrientsof the fresh version,without being concerned ofspoilage. They can easilybe added to dishes toincrease the nutritionalpunch and can again bepart of quick cooking.Chips/BreadBeveragesCereal/CoffeeBaking Items/ CondimentsCheckoutPasta/RiceSnack CrackersCanned GoodsCanned GoodsProduceProduceBakeryProduce

Nuts & Bolts of Label Reading• Don’t be swayed by the packaging• Look at the Nutrition Facts label for regulatedinformation• Jan 2006 – Trans fat and allergens are nowrequired on the label

Food Labels- Servings• The first thing to notice is theserving size.• Multiply followinginformation by the number ofservings you consume.

Food Labels- Calories• “Calorie density”• Calories from fat

Food Labels- Fat• How “fat laden” is the item?• No more than 30% of your dailycalories from fat.• 1,600 calories/day diet = nomore than 53 grams of fat eachday (9 calories in a gram of fat).• Limit Saturated and Trans fat

Food Labels- Daily Value• The % Daily Value columnis intended to be your guide,without having you do all ofthe math!• Based on a 2,000 calorie dietUse the “5-20 Rule”Choose foods that contain 5% Daily Value offat, sodium, cholesterol, but a 20% DailyValue of vitamins, minerals, and fiber.

Food Labels- Cholesterol &Sodium• Cholesterol no more than 300 mgper day.• Sodium should be limited to nomore than 2,300 mg per day.

Food Labels- Carbohydrate• Total Carbohydrate about ½ of yourdaily calories.• 1,600 calorie/day diet = approximately 200grams of carbohydrate per day (4 calories pergram).Simple Sugars(mono or disaccharides)•glucose• fructose (fruit & honey)• sucrose (table sugar)• lactose (dairy)• maltose (alcohol)Complex Carbohydrates(polysaccharides)•starch•fiber

Food Labels- Carbohydrate• High Fiber - more than 5gramsof fiber per serving.• Fiber and sugar alcohols (i.e.sorbitol, xylitol) are subtractedfrom the Total Carbohydrateamount (“Net” or “ImpactCarbs”).

Food Labels- Carbohydrate•Sugars includes both naturally occurringand added sugars.• “No Added Sugar”• When looking at ingredients, words ending in“-ose” are sources of sugar. Other sweetenersinclude:brown sugarconfectioner’s sugarcorn sweetenershigh fructose corn syrupcrystallized sugar canedextrinhoneymaple sugarraw sugarcane sugarcorn syrupinvert sugarevaporated cane juicefruit juice concentratemaltturbinado sugar

Food Labels- Protein• Protein 20% of total calories• 1,600 calorie diet = 80 grams of protein per day(4 calories per gram).• 0.8 grams of protein/kg of body weight (i.e. a 150lb. person only needs 55 grams of protein/day).

Food Labels- Protein• North Americans generally eat 3 to 5 times moreprotein than they need.• 3 oz. portion of Sirloin = approximately 27g ofprotein.• 2-3 servings of meat (6-9 oz.)/day = approximately54-81 grams of protein.• Excess protein intake can be stressful on kidneys,lead to osteoporosis, and may put you at risk forheart disease.

Food Labels- Vitamins & Minerals• Americans typically do notget enough of these; aim for100% daily.

Now You can Shop Smart!