Grocery Shopping 101 Dietetic Interns: Ashley & Olivia

Introduction  How many people here have gone grocery shopping before?  What stores do you like to shop at? Why?  How do you grocery shop? What are your strategies? EATING HEALTHY BEGINS AT THE GROCERY STORE!  How many people here have gone grocery shopping before?  What stores do you like to shop at? Why?  How do you grocery shop? What are your strategies? EATING HEALTHY BEGINS AT THE GROCERY STORE!

Store Layout Perimeter – fresh, whole foods  Dairy, eggs, fruits and vegetables, bakery, meats, deli Central – usually processed foods  Frozen foods, chips, soda, pasta, cereals, canned foods, etc Checkout Line  impulse buys, such as candy, soda and chips Perimeter – fresh, whole foods  Dairy, eggs, fruits and vegetables, bakery, meats, deli Central – usually processed foods  Frozen foods, chips, soda, pasta, cereals, canned foods, etc Checkout Line  impulse buys, such as candy, soda and chips

Produce Will you buy organic, non-GMO, conventional? Why or why not?  Remember: an organic label does NOT mean the product is more nutritious  Nutritional benefits of eating fresh fruits and vegetables exist regardless of whether they are organic or not. What about frozen fruits and vegetables? Why or why not?  Is it possible for frozen produce to be more nutritious than fresh? Will you buy organic, non-GMO, conventional? Why or why not?  Remember: an organic label does NOT mean the product is more nutritious  Nutritional benefits of eating fresh fruits and vegetables exist regardless of whether they are organic or not. What about frozen fruits and vegetables? Why or why not?  Is it possible for frozen produce to be more nutritious than fresh?

Frozen vs. Fresh Produce  Why do most people choose fresh produce over frozen?  Frozen produce can be just as nutritious (if not more) as fresh produce  Freezing produce does not destroy nutrients – it preserves them!  Produce selected to be frozen - picked at peak ripeness (a time when they’re most nutrient- dense) How can frozen be more nutritious than fresh produce?  Fresh produce may be picked before their “nutritional peak”  Fresh produce in grocery stores travel far distances  Frozen produce sales peak from November-April (during Winter)  Frozen fruits and vegetables are good options for out of season  Why do most people choose fresh produce over frozen?  Frozen produce can be just as nutritious (if not more) as fresh produce  Freezing produce does not destroy nutrients – it preserves them!  Produce selected to be frozen - picked at peak ripeness (a time when they’re most nutrient- dense) How can frozen be more nutritious than fresh produce?  Fresh produce may be picked before their “nutritional peak”  Fresh produce in grocery stores travel far distances  Frozen produce sales peak from November-April (during Winter)  Frozen fruits and vegetables are good options for out of season

Seasonal Produce  Benefits of buying seasonal produce?  Cheaper  Tastes better!  More variety  Farmer’s Markets – seasonal produce  Seasonal foods in relation to holidays  What are some seasonal foods you guys know of?  Bottom line? Try to buy produce that’s in-season  Out of season produce: smart to buy frozen!  USDA “U.S. Fancy” – designates produce as best size, shape, and color – most nutrient-dense  Lower grades: “U.S. No. 1” or “U.S. No. 2” – eat right after purchase  Benefits of buying seasonal produce?  Cheaper  Tastes better!  More variety  Farmer’s Markets – seasonal produce  Seasonal foods in relation to holidays  What are some seasonal foods you guys know of?  Bottom line? Try to buy produce that’s in-season  Out of season produce: smart to buy frozen!  USDA “U.S. Fancy” – designates produce as best size, shape, and color – most nutrient-dense  Lower grades: “U.S. No. 1” or “U.S. No. 2” – eat right after purchase

Seasonality Chart 1.Find a vegetable that is in-season right now (October, November), that you could buy fresh 2.Find a vegetable that is not in-season, in which you could buy frozen 1.Find a vegetable that is in-season right now (October, November), that you could buy fresh 2.Find a vegetable that is not in-season, in which you could buy frozen

Meat/Protein Which meats are a healthy source of protein?  chicken breast, turkey, fish, lean ground meat, etc Best choices:  Fish: salmon, tuna, sardines  Eat fish 2x/wk  Poultry: skinless (chicken breast), ground turkey  Beef: round steaks, roasts, top/bottom round, top loin, top sirloin  Look for “lean” or “extra lean” on the label Processed meats can be high in fat and sodium; eat them less frequently  Deli meats, ham, sausage, hotdogs, cold cuts Which meats are a healthy source of protein?  chicken breast, turkey, fish, lean ground meat, etc Best choices:  Fish: salmon, tuna, sardines  Eat fish 2x/wk  Poultry: skinless (chicken breast), ground turkey  Beef: round steaks, roasts, top/bottom round, top loin, top sirloin  Look for “lean” or “extra lean” on the label Processed meats can be high in fat and sodium; eat them less frequently  Deli meats, ham, sausage, hotdogs, cold cuts Vegan  Beans, soy, nuts Vegetarian  Eggs, yogurt, cottage cheese

Beef Grades  Prime  Highest amount of fat  Most expensive  Choice  Most available  Balance between flavor and fat  Select  Leanest  “Safeway Select”

Dairy What foods are examples of dairy?  Milk, cheese, yogurt, fortified milk substitutes Choose fat free (skim) or low fat (1%) dairy products  Same nutrients, lower calories Avoid added sugars  Flavored milks and yogurts are sweetened with added sugars. Watch out for sodium  Dairy products, especially cheese, can be high in sodium; read the label  Low sodium cheeses: Swiss, ricotta, goat cheese, mozzarella, cream cheese What foods are examples of dairy?  Milk, cheese, yogurt, fortified milk substitutes Choose fat free (skim) or low fat (1%) dairy products  Same nutrients, lower calories Avoid added sugars  Flavored milks and yogurts are sweetened with added sugars. Watch out for sodium  Dairy products, especially cheese, can be high in sodium; read the label  Low sodium cheeses: Swiss, ricotta, goat cheese, mozzarella, cream cheese

Grains  What are examples of grain products?  Bread, cereal, rice, granola, baked goods  Make half your grains whole grains  Foods labeled with the words “multi-grain”, “stone ground”, “cracked wheat”, or “100% wheat” may not contain whole grains  What are examples of grain products?  Bread, cereal, rice, granola, baked goods  Make half your grains whole grains  Foods labeled with the words “multi-grain”, “stone ground”, “cracked wheat”, or “100% wheat” may not contain whole grains What does it mean to be “whole grain?”

Top 10 Grocery Shopping Tips 1.Meal plan  Plan meals for the entire week 2.Use coupons when available 3.Shop your own fridge/pantry first  take note of ingredients you already have 4.Shop with a list  Do not purchase items that are not on your list  Include quantities 5.Take advantage of store loyalty savings if you shop there frequently 1.Meal plan  Plan meals for the entire week 2.Use coupons when available 3.Shop your own fridge/pantry first  take note of ingredients you already have 4.Shop with a list  Do not purchase items that are not on your list  Include quantities 5.Take advantage of store loyalty savings if you shop there frequently

Top 10 Grocery Shopping Tips 6.Take advantage of deals/sales ONLY if you will eat the foods you’re buying  It’s not a deal if your food goes to waste 7.Purchase store brands when possible 8.Buy less empty calorie foods 9.Choose loose/bulk foods over prepackaged 10.Limit your time at the store to an hour or less  More time spent = more money spent 6.Take advantage of deals/sales ONLY if you will eat the foods you’re buying  It’s not a deal if your food goes to waste 7.Purchase store brands when possible 8.Buy less empty calorie foods 9.Choose loose/bulk foods over prepackaged 10.Limit your time at the store to an hour or less  More time spent = more money spent

Other Tips  Eat before you go grocery shopping  If you’re hungry, you’ll be more likely to purchase junk foods  Separate raw meat, poultry, seafood and eggs in your shopping cart and bags to prevent cross contamination  Eat before you go grocery shopping  If you’re hungry, you’ll be more likely to purchase junk foods  Separate raw meat, poultry, seafood and eggs in your shopping cart and bags to prevent cross contamination

Shopping Activity  Groups of 3  Make a shopping list, based on your assigned meal  Be specific (ex: milk - whole, 2%, skim, soy, etc?)  Will you buy organic?  Will you buy what’s on sale? Use coupons?  Share with the class; why did you choose the items you did?  Groups of 3  Make a shopping list, based on your assigned meal  Be specific (ex: milk - whole, 2%, skim, soy, etc?)  Will you buy organic?  Will you buy what’s on sale? Use coupons?  Share with the class; why did you choose the items you did?

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