Virtual Grocery Store Tour & Label Reading. Brenda Burdette, RD, LD/N Employee Wellness Coordinator James A. Haley Veterans Hospital

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1 Virtual Grocery Store Tour & Label Reading Brenda Burdette, RD, LD/N Employee Wellness Coordinator James A. Haley Veterans Hospital

2 Objectives Be able to navigate through the grocery store identifying items to choose and avoid in each aisle. Be able to effectively read food labels and choose foods accordingly.

3 Bakery Virtual Grocery Store Tour Dairy Deli/Meats We will take a Virtual Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/Condiments Pasta/Rice Snack Crackers tour of this grocery store layout, one aisle at a time, identifying those items to choose and those to limit. Checkout

4 Bakery Dairy Deli/Meats Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers In the produce section, you ll want to choose a variety of colorful fresh fruits and vegetables. There is very little to avoid here. Look for produce that is in season for maximum flavor and value. Checkout

5 Bakery The bakery can often be a difficult area to pass up the smell of freshly baked bread can lure even the most determined shopper. However, breads can be deceiving in this area, because they don t always have the Nutrition Facts label on the packaging. Look for ingredients that are whole Checkout wheat or just keep walking! Frozen Items Health Foods Dairy Deli/Meats Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Pasta/Rice Snack Crackers Bakery

6 Bakery Deli/Meats Dairy Deli/Meats Frozen Items Health Foods Chips/Bread Beverages Cereal/Coffee Snack Crackers Pasta/Rice In the deli, the best choices are fish and lean meats (see coordinating handout). Be wary of high sodium deli meats and meats with visual fat around and throughout the meat (marbling). Baking Items/ Condiments Checkout

7 Frozen Items Dairy Deli/Meats The greatest concern in the canned goods area is the high level of salt that is used as a preservative in these items. Opt for the no added salt versions. These items can be helpful for quick cooking, though; especially canned beans. Health Foods Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Pasta/Rice Snack Crackers Bakery

8 Snack Crackers Frozen Items Health Foods Dairy Deli/Meats Trans Fat is the main concern in the snack crackers aisle. Almost every item in this section contains a partially hydrogenated oil and these trans fats are as bad, if not worse, for your heart as saturated fats. Be sure that labels stating no trans fats have not just gone back to the saturated variety. Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Pasta/Rice Snack Crackers Bakery

9 Pasta/Rice Frozen Items Health Foods Dairy Deli/Meats It is most important in this aisle to be mindful of fiber. Looking for long grain and brown rice and whole wheat pasta is important. Just verify that it is a high fiber item by reading the Nutrition Facts label. You can often incorporate these items into health, quick meals. Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Pasta/Rice Snack Crackers Bakery

10 Baking Items/Condiments Frozen Items Health Foods Dairy Deli/Meats Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Pasta/Rice This aisle can be a place full of ways to help with quick cooking, however, you have to watch the salt and sugar content sometimes hidden in these foods. Ketchup and barbeque sauces have plenty of added sugar, whereas salad dressings, olive, pickles, and marinades often have extra sodium. Snack Crackers Bakery

11 Cereal/Coffee Of course, limiting the amount of coffee and tea is important, even opting for the decaffeinated varieties are best. Dairy Deli/Meats Bakery When it comes to cereal, whole grain and high fiber are key. Snack Crackers Pasta/Rice Cereal/Coffee Beverages Chips/Bread Health Foods Frozen Items Baking Items/ Condiments Checkout

12 Beverages Frozen Items Health Foods Dairy Deli/Meats Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Avoid all of the sugar laden beverages and opt for calorie free flavored waters instead. Also, be careful of all of the beverages with added vitamins, minerals, and herbs. They may not be a true value nor are they always a healthier choice. Pasta/Rice Snack Crackers Bakery

13 Chips/Bread Dairy Deli/Meats Bakery Choosing baked chips or trans fat free popcorn can be a way to have your snacks and eat them too. Of course, bread choices should be high fiber for greatest nutritional benefit. Snack Crackers Pasta/Rice Cereal/Coffee Beverages Chips/Bread Health Foods Frozen Items Baking Items/ Condiments Checkout

14 Health Foods Frozen Items Health Foods Dairy Deli/Meats Chips/Bread The health food section contains a variety of items that can be incorporated into a healthy diet, if do so wisely. For instance, it is good to try adding soy items into your diet, however, meal replacement bars and shakes can have the same number of calories as a candy bar, so be careful in how you use them. Beverages Cereal/Coffee Baking Items/ Condiments Checkout Pasta/Rice Snack Crackers Bakery

15 Dairy Frozen Items Health Foods Dairy Dairy Deli/Meats Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Incorporating low fat dairy items into your daily diet has been shown to help with weight loss. Full fat Pasta/Rice Snack Crackers Bakery dairy is much too high in calories Cheddar cheese is half fat and 2% milk is not low fat. If you are lactose intolerant, consider calcium fortified soy milk or orange juice.

16 Frozen Items Dairy Deli/Meats Frozen Items Health Foods Frozen fruits and vegetables can be a great way to get all the nutrients of the fresh version, without being concerned of spoilage. They can easily be added to dishes to increase the nutritional punch and can again be part of quick cooking. Chips/Bread Beverages Cereal/Coffee Baking Items/ Condiments Checkout Pasta/Rice Snack Crackers Bakery

17 Nuts & Bolts of Label Reading Don t be swayed by the packaging Look at the Nutrition Facts label for regulated information Jan 2006 Trans fat and allergens are now required on the label

18 Food Labels- Servings The first thing to notice is the serving size. Multiply following information by the number of servings you consume.

19 Food Labels- Calories Calorie density Calories from fat

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

21 Food Labels- Daily Value The % Daily Value column is intended to be your guide, without having you do all of the math! Based on a 2,000 calorie diet Use the 5-20 Rule Choose foods that contain 5% Daily Value of fat, sodium, cholesterol, but a 20% Daily Value of vitamins, minerals, and fiber.

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

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

24 Food Labels- Carbohydrate High Fiber - more than 5grams of fiber per serving. Fiber and sugar alcohols (i.e. sorbitol, xylitol) are subtracted from the Total Carbohydrate amount ( Net or Impact Carbs ).

25 Food Labels- Carbohydrate Sugars includes both naturally occurring and added sugars. No Added Sugar When looking at ingredients, words ending in -ose are sources of sugar. Other sweeteners include: brown sugar confectioner s sugar corn sweeteners high fructose corn syrup crystallized sugar cane dextrin honey maple sugar raw sugar cane sugar corn syrup invert sugar evaporated cane juice fruit juice concentrate malt turbinado sugar

26 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 150 lb. person only needs 55 grams of protein/day).

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

28 Food Labels- Vitamins & Minerals Americans typically do not get enough of these; aim for 100% daily.

29 Now You can Shop Smart!