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!
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
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?
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
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
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
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
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
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
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
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
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?
References
http://www.eatingwell.com/nutrition_health/nutrition_news_information/fresh_vs_frozen_vegetables_are_we_giving_up_nutrition_fo
http://eatlocalgrown.com/article/11365-4-great-benefits-of-seasonal-eating.html
http://healthyeating.sfgate.com/grocery-list-lean-meats-lowcarb-diet-2168.html
http://recipes.howstuffworks.com/fresh-ideas/low-sodium-dinners/5-low-sodium-cheeses.htm#page=5
