1. SUPERMARKET SAVVY: BE SUPERMARKET SAVVY FOR OPTIMAL WELLNESS Created by Wellness Concepts Inc.

2. SUPERMARKET SAVVY OBJECTIVES Develop effective shopping techniques Become a smart and informed consumer Get the best nutritional value for your dollar Eat for optimal wellness Created by Wellness Concepts Inc.

3. FACTORS AFFECTING FOOD CHOICES Education –Taste/Palate –Substitute healthful versions of high fat favorites Health –Current disease state –Prevention planning Attitude/Environment –Packaging, Cost, Advertising Created by Wellness Concepts Inc.

4. NAVIGATING THE SUPERMARKET Effective shoppers have “a plan” in mind prior to arriving at the store –Minimize time spent at store –Best food selection –Maximize value Created by Wellness Concepts Inc.

5. NAVIGATING THE SUPERMARKET Never go to the store without a shopping list –Knowing what you need will save you time and money and impact choices Do not go to the supermarket hungry –You will be more likely to purchase unhealthy snack foods and foods you may not really need Created by Wellness Concepts Inc.

6. NAVIGATING THE SUPERMARKET Tour the perimeter of the store first! –Healthier / natural foods –Produce –Dairy –Meats / Fish Created by Wellness Concepts Inc.

7. NAVIGATING THE SUPERMARKET Stores are set up to “funnel” shoppers in a certain pattern –Go into center aisles for pre-packaged necessities only –Stock up on: beans, brown rice, oatmeal, natural peanut butter, whole-wheat pasta, canned salmon, canned sardines and water-packed light tuna. Created by Wellness Concepts Inc.

8. A Few Important Definitions Before We Shop Created by Wellness Concepts Inc.

9. DEFINITIONS Organic Local Sustainable Phytonutrients Created by Wellness Concepts Inc.

10. ORGANIC FOODS Respects and conserves natural resources May contain higher levels of vitamins, minerals and phytonutrients Better flavor More expensive…..but worth it? –Dirty Dozen Go organic Created by Wellness Concepts Inc.

11. NAVIGATING THE SUPERMARKET: PRODUCE Purchase produce that is “in season” locally –Shop local to sustain farms and the environment Look for less “processed” fresh fruits and vegetables –Whole carrots vs. chopped baby carrots –Head of lettuce vs. bagged lettuce Created by Wellness Concepts Inc.

12. NAVIGATING THE SUPERMARKET: PRODUCE Frozen fruits and vegetables –A nutritious option that lasts longer than fresh varieties Low sodium canned veggies Fruits canned in water or own fruit juice –Good second choice to frozen Created by Wellness Concepts Inc.

13. NAVIGATING THE SUPERMARKET: DAIRY Important source of calcium Select low fat versions of Milk, Yogurt, Cheese Yogurt –Non-fat, plain Greek yogurt Cheese, low fat choices –Recommended Products Alpine Lace Horizons Created by Wellness Concepts Inc.

14. NAVIGATING THE SUPERMARKET: MEATS Chicken - skinless breast Pork - pork center cut chops or pork tenderloin Turkey - cutlets or medallions Red Meat –Those with less marbling (fat) Created by Wellness Concepts Inc.

15. Low in sat fat and calories Fatty Fish – rich in omega 3 fatty acids Eat a variety of fish for optimal nutrition –Limit fish high in mercury –Learn more at Monterey Bay Aquarium www.mbayaq.org www.mbayaq.org –Choose wild caught over farm raised Created by Wellness Concepts Inc. NAVIGATING THE SUPERMARKET: FISH

16. LEAN DEFINITIONS Extra Lean –Less than 5g total fat, 2g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. Lean –Less than 10g total fat, 4.5g or less saturated fat and less than 95mg cholesterol per 3.5 oz. serving. Created by Wellness Concepts Inc.

17. LEARN TO READ FOOD LABELS! Ensures compliance with meal plan –Allows tracking of nutrient information to stay with meal plan goals Helps with shopping –Adding new foods to your nutrition plan can still conform to nutrient requirements Created by Wellness Concepts Inc.

18. LABEL READING Must describe ingredients in descending order by weight –Helps you evaluate if a product has more sugar, salt or fat –The first item on the list is contained in the greatest concentration Created by Wellness Concepts Inc.

19. INTERPRETING FOOD LABELS Sections of the label –Serving size and number of servings per container –General information Know how to calculate the amount of fat, protein and carbohydrate in food Created by Wellness Concepts Inc.

20. INTERPRETING FOOD LABELS Recommended Daily Value (DV) –The amounts of protein, vitamins, and minerals an adult should eat everyday to maintain health –Listed by % of daily requirement Created by Wellness Concepts Inc.

21. LABEL READING 101 Created by Wellness Concepts Inc. Which product is better? Why? Fruit YogurtPlain Yogurt

22. INTERPRETING FOOD LABELS Evaluate cholesterol content –Present labeling regulations allow only total cholesterol to be listed Evaluate sodium content Check fiber content Created by Wellness Concepts Inc.

23. INTERPRETING FOOD LABELS Evaluate fat content –Regulations allow only polyunsaturated and saturated fats to be listed –“Partially hydrogenated” or “hydrogenated” contain more saturated fats –Monounsaturated fat may make up a considerable part of the total fat Created by Wellness Concepts Inc.

24. TRANS FAT FREE FOODS Look for foods that list 0g Trans Fat –Labels can list 0g Trans Fat if the amount of Trans Fat is 0.49g or less –Check the Ingredient Statement for “partially” hydrogenated oils Created by Wellness Concepts Inc.

25. LABEL READING: HELPFUL HINTS BEST PICKS –Whole grain breads & cereals: 3 grams of fiber or more –Proteins: less than10% of total calories from saturated fat –Sodium: less than 300-500mg. per serving for main courses (frozen foods, soups), less than 200mg. for snacks and sides Created by Wellness Concepts Inc.

26. LABEL READING: KEY POINTS Eating too much fat, saturated fat, trans fat, or sodium, may increase risk of disease, cancers, high blood pressure Keep intake of saturated fat and trans fats as low as possible Be aware of serving sizes and calories per serving. Look for high fiber foods Be aware of sodium. Complete meals should contain less than 500 mg Created by Wellness Concepts Inc.

27. SUMMARY Knowledge is Power! –Being a smart and informed consumer is the key to surviving the supermarket and keeping your commitment to a healthy lifestyle Created by Wellness Concepts Inc.

28. YOUR LIFELONG EATING PLAN Eat Well for the Health of It! –Assess your current eating habits –Compare them to MyPlate –Create your own eating plan –Shop mindfully –Cook healthfully Created by Wellness Concepts Inc.

29. “Eat Well, Be Well…” Questions Please Created by Wellness Concepts Inc.