Never go the store hungry. Always have a list. Shop the perimeter of the store. People tend to make bad decisions when blood sugar levels are too low

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3 Never go the store hungry People tend to make bad decisions when blood sugar levels are too low Always have a list Buy what you need Shop the perimeter of the store Meat and produce department.

4 Meal Planning: Always plan meals several days in advance. This will ensure that you do not stray from a healthful diet.

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6 Always buy organic produce Meat (fish, beef, poultry) Wild caught, grass fed, free range, organic Minimal processed or packaged foods Learn to read food labels Learn the meaning of package claims

7 Buy what you need as you need it. Real food has a short shelf life

8 It is your responsibility They depend on you More than half of US kids are overweight Take them to the with you Don t rely on the school to do this they have already failed you.

9 0 Trans Fat May help lower cholesterol Heart Healthy Gluten Free Fat Free Sugar Free Marketing Tactics designed to get you to buy!

10 Single item foods such as fruits and vegetables must be labeled with the official USDA organic label sticker. You can also find this sticker on single item packaged foods such as eggs and meat. When packaged foods have multiple ingredients: The USDA label means that the food is at least 95% organic. To ensure total organic status and differentiate between 95% and 100%, the label will read 100% organic only on products that do not have other non organic ingredients. Foods packaging that reads Made with organic ingredients must contain only 70-94% organic ingredients. The label may list up to three of these ingredients on the front of the packaging.

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12 Reading all food labels is critical Which means that knowing how to evaluate food labels is also critical

13 Although the fact panel is important Reading the ingredients is a must!

14 Serving size, amount per serving and calories are important to evaluate the nutrient Fat should density be evaluated of the with the food. ingredients label (look for trans or hydrogenated Sodium and cholesterol Calories as a ratio to fat, protein, and sugar Nutrient % discloses information about selected nutrient density Energy Density of the different macronutrients

15 Avoid: Words you cannot pronounce Chemicals Unhealthy ingredients Labels with long lists

16 Envelope & stamp glue Face powder and other topical cosmetics Lotions Lip Balms Lipsticks Toothpaste Shampoo & Conditioners Soaps

17 Textured vegetable protein Hydrolyzed plant protein Extenders and binders Hydrolyzed vegetable protein Modified Food Starch MSG Natural Flavors

18 Abyssinian Hard (Wheat triticum durum) Amp-Isostearoyl Hydrolyzed Wheat Protein Atta Flour Barley Grass (can contain seeds) Barley Hordeum vulgare Barley Malt Bleached Flour Bran Bread Flour Brewer's Yeast Brown Flour Bulgur (Bulgar Wheat/Nuts) Bulgur Wheat Cereal Binding Chilton Club Wheat (Triticum aestivum subspecies compactum) Common Wheat (Triticum aestivum) Cookie Crumbs, dough, or pieces Couscous Crisped Rice Dinkle (Spelt) Disodium Wheatgermamido Peg-2 Sulfosuccinate Durum wheat (Triticum durum) Edible Coatings Edible Films Edible Starch Einkorn (Triticum monococcum) Emmer (Triticum dicoccon) Enriched Bleached Flour Enriched Bleached Wheat Flour Enriched Flour Farina Farina Graham Farro Filler Flour (normally this is wheat) Fu (dried wheat gluten) Germ Graham Flour Granary Flour Groats (barley, wheat) Hard Wheat Heeng Hing Hordeum Vulgare Extract Hydrolyzed Wheat Gluten

19 Hydrolyzed Wheat Protein Hydrolyzed Wheat Starch Hydroxypropyltrimonium Hydrolyzed Wheat Protein Kamut (Pasta wheat) Kecap Manis (Soy Sauce) Kluski Pasta Maida (Indian wheat flour)malt Malted Barley Flour Malted Milk Malt Extract, syrup, flavoring, or vinegar Macha Wheat (Triticum aestivum) Matza Matzah Matzo Semolina Meringue Meripro 711 Mir Nishasta Oriental Wheat (Triticum turanicum) Orzo Pasta Rice Malt (if barley or Koji are used) Roux Rusk Rye Seitan Semolina Semolina Triticum Shot Wheat (Triticum aestivum) Small Spelt Spelt (Triticum spelta) Sprouted Wheat or Barley Stearyldimoniumhydroxypropyl Hydrolyzed Wheat Protein Strong Flour Suet in Packets Tabbouleh Tabouli Teriyaki Sauce Triticale X triticosecale Triticum Vulgare Udon (wheat noodles) Unbleached Flour Vital Wheat Gluten Germamidopropyldimonium Hydroxypropyl Hydrolyzed Wheat Protein Wheat Grass (can contain seeds) Wheat Nuts Wheat Protein Extract Whole-Meal Flour Wild Einkorn (Triticum boeotictim) Wild Emmer (Triticum

20 Take a trip to the grocery store and start practicing what you have learned. At this point it may also be beneficial to rewatch the video tutorial on hidden gluten.