supermarket shopping made easy2

Supermarket Shopping Made Simple

Supermarket Shopping Made Simple

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Do you know how to buy foods that are best for your body and your pocket?Do you know which claims to believe and which ones you need to avoid?

Annual Editions- Nutrition 10/11. article 4: Smarter- and Healthier- Supermarket shopping made simple pp.11-13Original article: Tufts University Health & Nutrition Letter, September 2006, pp.4-5

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Shopping RecommendationsNever shop when your hungry, youll just buy less nutritious foods that you dont needCreate a shopping list before shopping and STICK TO ITOrganize your shopping list into categories according to supermarket e.g. put milk and yogurt togetherCheck for any specials or items on sale before shopping ( check it online or newspaper)

ADA: Make Supermarket Shopping a Snap. July 6, 2007http://www.eatright.org/Public/content.aspx?id=3266&terms=supermarket

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Which items would you most probably buy?Items placed in the best location are more likely to be boughtEye- level itemsEnd of isle itemsCash register items

These items are more likely to be unhealthy, junk foods


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AdvertisementNestle spends $12 billion dollars on adverting their productsKellogg spends $32 million dollars a year to advertise one of their products like cheez-its snack crackersFor every $1 these companies spend on ads, they spend 2$ on trade shows and promotions


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Tips to shop wiselyDoDontRationaleBuy whole foods available on the perimeter of the supermarketDont buy boxed, bagged, canned and other packaged goodsCanned and boxed items usually dont contain enough fiber and have too much sugar, saturated and trans fat in addition to saltLook for nutrient dense foods (foods that are high in nutrientsChoose potato instead of potato chipsAvoid the empty calorie products such as potato chips and sodaNutrients dense products provide the body with all the essential nutrients your body needs for optimal healthChoose whole grain bread and cerealAvoid White bread and cerealWhole grain has more nutrients such as fiber


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Reading Food Labels

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Let the Nutrition Facts table be your best friend when shoppingBy law, all food products are required to have the nutrition facts label on them. Products like coffee which dont have much nutrients in them dont need a nutrient label but they need freshness label sell by date


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Closer look to the Nutrition Facts label

(add ingredient examples of peanut butter

Nutritiondata.com9

Other words for sugar that you may find in the ingredients:FructoseDextroseBrown sugar

Remember, ingredients are listed by weight


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DefinitionHigh source - 1 serving 20% of Daily Value (DV)Good source - 1 serving = 10-19% DVLight 1/3 less calories or of fat nutritionally altered product that contains one-third fewer calories or half of the fat of the reference food, or the sodium content of a low-calorie, low-fat food has been reduced by 50%Sugar Free 1 serving 0.5 grams of sugarLow Sodium 1 serving < 140 mgsVery low Sodium -1 serving < 35 mgs (2)High Fiber 1 serving > 5 grams (2)

http://www.nutribase.com/foodterm.shtml

2) http://www.supermarketsavvy.com/virtual_store_aisles.asp

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Fat Free- 1 serving 0.5 grams of fatLow Fat- 1 serving 3 grams of fatLow saturated fats- 1 serving 1 gramLow Cholesterol 1 serving < 20 mgLean 1 serving < 10 gram fat < 4 grams Saturated fat < 95 mg cholesterol Extra Lean - 1 serving < 5 grams of fat, < 2 grams of saturated fat,

supermarket shopping made easy2

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