Grocery Shopping Guidelines STARCHES These products are generally low in fat. Foods made from whole grains are good sources of fiber and vitamins and minerals. Breads - Whole wheat flour, whole wheat, stone ground wheat, or whole meal as the first ingredient - Less than 2 grams of fat per serving - At least 2 grams of fiber per serving

Grocery Shopping Guidelines STARCHES These products are generally low in fat. Foods made from whole grains are good sources of fiber and vitamins and minerals. Crackers, Cereals, and Snacks - Less than 5 grams of total fat per serving, no trans fat, low saturated fat - High fiber cereals containing at least 4 grams of fiber per serving - Made with whole grains - Low sugar: Less than 10g per serving

Grocery Shopping Guidelines MILK PRODUCTS These products are a good source of calcium, protein, and many other important vitamins and minerals, although they can be high in saturated fats which can raise cholesterol levels. Milk - Fat free - Low-fat - Reduced fat - Nonfat dry milk powder Yogurt - Low-fat or non-fat yogurt (whole fat is okay for kids) - Unflavored no sugar added, fruit flavored lite or light varieties - Less than 5 grams fat per 6-8 ounce serving

Grocery Shopping Guidelines FRUIT Fruits provide many essential vitamins and minerals. They are very low in fat and an excellent source of fiber. They are associated with decreased cancer development and lowered risk of heart disease. - Choose whole fresh fruit - Canned fruits in juice are fine, but limit intake of the juice they are packed in - Choose juice that is 100% juice

Grocery Shopping Guidelines VEGETABLES Like fruits, vegetables provide many essential vitamins, minerals, and fiber. They are low in fat, and are associated with less cancer development and lower risk of heart disease. - Choose fresh vegetables - Canned vegetables are high in sodium, unless specified - Frozen vegetables are good, most are low in sodium - Vegetables in sauces are significantly higher in sodium and possibly fat

Grocery Shopping Guidelines PROTEIN Proteins serve as building materials for growth and repair of body tissues. Cooked dried beans and peas are excellent low fat protein sources. *Items higher in sodium Meat - Choose leaner cuts of meat with little marbling - Look for select or choice grades

Grocery Shopping Guidelines PROTEIN Proteins serve as building materials for growth and repair of body tissues. Cooked dried beans and peas are excellent low fat protein sources. *Items higher in sodium Fish - A low fat protein source - Look for fresh or frozen fish or shellfish without breading - Choose canned tuna or salmon packed in water - Choose fish high in Omega-3 Fatty Acids: Salmon, Tuna, Mackeral, Herring, Lake Trout

Grocery Shopping Guidelines PROTEIN Proteins serve as building materials for growth and repair of body tissues. Cooked dried beans and peas are excellent low fat protein sources. *Items higher in sodium Poultry - Look for poultry without breading or the skin - Try ground turkey or chicken Limit: Duck, goose, processed poultry products such as turkey bologna, turkey hotdogs and chicken franks

Grocery Shopping Guidelines PROTEIN Proteins serve as building materials for growth and repair of body tissues. Cooked dried beans and peas are excellent low fat protein sources. *Items higher in sodium Processed Meats Some luncheon meats are high in sodium and fat- check the LABEL. Lower-fat and reduced fat does not mean the product is low in fat (just lower in fat than the “regular” version). The leanest meat choices are low in saturated fat, the fat that can raise cholesterol. - Less than 5 grams of fat per ounce - No more than 400 mg of sodium per serving

Grocery Shopping Guidelines PROTEIN Proteins serve as building materials for growth and repair of body tissues. Cooked dried beans and peas are excellent low fat protein sources. *Items higher in sodium Cheese - Part or all skim milk cheeses - Less than 5 grams of fat per ounce - Less than 250 mg sodium per ounce (natural cheese has less sodium than processed cheese)

Grocery Shopping Guidelines FATS LIMIT all fats. Read labels, fat free does not mean calorie free. A little fat at each meal is good. Margarine This product is 100% fat and all calories come from the fat. - A brand that lists liquid oil as the first ingredient. Better oils would be olive or canola oils - If water is the first ingredient, as in diet margarine, a liquid vegetable oil should be the second ingredient - Liquid and soft tub margarines

Grocery Shopping Guidelines FATS LIMIT all fats. Read labels, fat free does not mean calorie free. A little fat at each meal is good. Oils - Vegetable oils are more heart healthy than solid fats - Monounsaturated oil, the preferred oil

Grocery Shopping Guidelines COMBINATION FOODS Frozen Entrees - Often are not nutritionally adequate (try adding fruit or a salad and low fat milk to help balance the meal) - Look for no more than 12 grams of fat per serving - Look for less than 800 mg sodium per serving - Look for less than 100 mg of cholesterol per serving

Grocery Shopping Guidelines COMBINATION FOODS Soups - Many are high in sodium, look for 500 mg of sodium or less per serving - Look for 5 grams of fat or less per serving as stated on the label

Grocery Shopping Guidelines Should You Buy Organic? Why Eat Organic - organic foods are not treated with synthetic pesticides or fertilizers, and animals raised organically are not given hormones or drugs to promote more rapid growth - genetically modified organisms are not used on any organic farms. - research has indicated that organically produced foods are safer, more nutritious, and earth friendly.

Grocery Shopping Guidelines Should You Buy Organic? The Dirty Dozen peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach, potatoes The Not-So-Dirty Dozen The bottom 10 on this list of 45 items were onions, avocados, frozen sweet corn, pineapples, mangoes, asparagus, frozen sweet peas, kiwi, bananas, cabbage, broccoli, and papaya

Grocery Shopping Guidelines Should You Buy Organic? Organic Foods: Practical Application - Infants, Children, and Pregnant Women should consider more organic choices -Buy local produce whenever possible - Consider buying Organic when you want foods on the “Dirty Dozen” list - Wash and scrub all produce under streaming water - If not organic, consider removing the peal - Remove outer leaves of leafy vegetables - Discard cut produce if it’s been out of the refrigerator for 4 hours or more -Trim visible fat and skin from meat and poultry - Eat a variety of fruits and vegetables

Encouragement One size does not fit all - modify for your lifestyle Slow and steady wins the race - gradual changes If it’s not broke, don’t fix it - keep up the good work I’ll try anything once. Twice if I like it. - try something new Have fun!