VirtualGroceryStoreT ourLabelReading

Information about VirtualGroceryStoreT ourLabelReading

Published on February 7, 2008

Author: Candelora

Source: authorstream.com

Content

Virtual Grocery Store Tour & Label Reading: Virtual Grocery Store Tour & Label Reading Brenda Burdette, RD, LD/N Employee Wellness Coordinator Objectives: 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. Virtual Grocery Store Tour: Virtual Grocery Store Tour We will take a “Virtual” tour of this grocery store layout, one aisle at a time, identifying those items to choose and those to limit. Produce: Produce Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Pasta/Rice Baking Items/ Condiments Produce Produce Produce 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. Bakery: Bakery Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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 wheat or just keep walking! Deli/Meats: Deli/Meats Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Deli/Meats Pasta/Rice Baking Items/ Condiments 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). Canned Goods: Canned Goods Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Snack Crackers: Snack Crackers Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Pasta/Rice: Pasta/Rice Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Baking Items/Condiments: Baking Items/Condiments Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Cereal/Coffee: Cereal/Coffee Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments Of course, limiting the amount of coffee and tea is important, even opting for the decaffeinated varieties are best. When it comes to cereal, whole grain and high fiber are key. Beverages : Beverages Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Chips/Bread: Chips/Bread Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Health Foods: Health Foods Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Dairy: Dairy Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Dairy Pasta/Rice Baking Items/ Condiments Incorporating low fat dairy items into your daily diet has been shown to help with weight loss. Full fat 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. Frozen Items: Frozen Items Dairy Deli/Meats Checkout Frozen Items Canned Goods Bakery Snack Crackers Chips/Bread Health Foods Cereal/Coffee Beverages Canned Goods Produce Produce Produce Pasta/Rice Baking Items/ Condiments 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. Nuts & Bolts of Label Reading: 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 Food Labels- Servings: Food Labels- Servings The first thing to notice is the serving size. Multiply following information by the number of servings you consume. Food Labels- Calories: Food Labels- Calories “Calorie density” Calories from fat Food Labels- Fat: 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 Food Labels- Daily Value: Food Labels- Daily Value The % Daily Value column is intended to be your guide, without having you do all of the math! 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. Based on a 2,000 calorie diet Food Labels- Cholesterol & Sodium: 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. Food Labels- Carbohydrate: 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 Food Labels- Carbohydrate: 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”). Food Labels- Carbohydrate: 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 raw sugar confectioner’s sugar cane sugar corn sweeteners corn syrup high fructose corn syrup invert sugar crystallized sugar cane evaporated cane juice dextrin fruit juice concentrate honey malt maple sugar turbinado sugar Food Labels- Protein: 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). 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 54-81 grams of protein. Excess protein intake can be stressful on kidneys, lead to osteoporosis, and may put you at risk for heart disease. Food Labels- Vitamins & Minerals: Food Labels- Vitamins & Minerals Americans typically do not get enough of these; aim for 100% daily. Slide 28: Now You can Shop Smart!

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