Virtual Grocery Store Tour - PowerPoint PPT Presentation

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Virtual Grocery Store Tour

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Virtual Grocery Store Tour & Label Reading Brenda Burdette, RD, LD/N Employee Wellness Coordinator (obtained online) Updated 8/11 by Dawn Boyden – PowerPoint PPT presentation

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Title: Virtual Grocery Store Tour

1
Virtual Grocery Store Tour Label Reading

Brenda Burdette, RD, LD/N
Employee Wellness Coordinator (obtained online)
Updated 8/11 by Dawn Boyden
Lake Stevens High School

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
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.
4
Produce
Dairy
Deli/Meats

Choose a variety of colorful fresh fruits and
vegetables.
There is little to avoid
. Look for produce that is in season for maximum
flavor and value.

Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
5
Bakery
Dairy
Deli/Meats

Breads can be deceiving in this area, because
they dont always have the Nutrition Facts label
on the packaging.
Look for ingredients that are whole wheat or just
keep walking!

Best choices are fish and lean meats.
Be wary of high sodium deli meats and meats with
visual fat around and throughout the meat
(marbling).

High level of salt often 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.

Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
8
Snack Crackers

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.

Dairy
Deli/Meats
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
9
Pasta/Rice
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.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
10
Baking Items/Condiments
Dairy
Deli/Meats

Can 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.
Salad dressings, olives, pickles, and marinades
often have extra sodium.

Coffee/Tea Select Decaf or Herbal.
When it comes to cereal, whole grain and high
fiber are key.

Avoid sugar-laden beverages and opt for
calorie-free flavored waters instead.
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.

Choosing baked chips or trans-fat free popcorn
can be a way to have your snacks and eat them
too.
Bread choices should be high fiber for greatest
nutritional benefit.

Some of these foods can fit into a healthy diet,
if you do so wisely.
Caution Nutrition bars have the same calories
as candy bars!

Adding low-fat dairy items into your daily diet
has been shown to help with weight loss.
Full fat dairy is too high in calories
Cheddar cheese is half fat
2 milk is not low-fat. 1/3 of the calories
are from fat!
If you are lactose intolerant, consider calcium
fortified soy milk or orange juice.

Frozen fruits and vegetables
Frozen at the peak of freshness
Contain all of the vitamins and minerals of the
fresh produce
Can be kept fresh for an extended period of time

Dont be swayed the claims/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 raw sugar
confectioners 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

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).

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.

27
Food Labels- Vitamins Minerals