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Virtual Grocery Store Tour

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by

Kristin Pirigyi

on 14 November 2016

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Transcript of Virtual Grocery Store Tour

Fresh Produce
Deli
Breads & nut butters
Meat and Seafood
Eggs & Dairy
Frozen Foods
Packaged Foods
Canned Fruits & Vegetables
Personal
Care Items

Check out
Customer Service
Stock up! Aim to have 2 cups of fruit and 3 cups of vegetables each day

Choose a variety of colorful fresh fruits and vegetables

Shop produce in season for maximum flavor and value
Bakery
Choose lean meats such as turkey, roast beef and ham

Limit heavily processed meats, like salami and bologna, that contain fillers and extra sodium
Don't spend a lot of time here.

Many items in this section don't have a Nutrition Facts label.

Limit the cakes, cookies and pastries.

Look for whole grain bread or just keep moving
VS
Spinach contains more potassium, calcium, iron, niacin and vitamins A, C, and B-12 than iceberg lettuce
The darker the leaves the better!
Fiber in whole grains will keep you satisfied longer

Look for breads with at least 4g of fiber per slice
Fruits and vegetables frozen at peak freshness

Great for busy schedules

Meet fruit and vegetable needs without worrying about spoilage
Skinless chicken breast
Lean cuts end in "loin"
Ground meats: 90/10
2 six ounce servings of fish per week
Best catches: wild salmon, albacore tuna, mackerel, herring, and farmed trout
Great to have on hand

Check sodium content and added sugars

Look for "no added salt"

Avoid fruit in syrup
Whole grains: pasta, rice, oatmeal, quinoa
Beans
Oil and vinegar
Dressings and marinades
Condiments
Seasonings
Kitchen Staples:
vs.
oil
based
cream
based
Oil based dressings have heart healthy poly- and monounsaturated fats.
Cream based dressings are
high in saturated fats
Yogurt
Milk options:
Greek yogurt has higher protein
Watch for too much added sugar

Try plain yogurt and add your own fruit!
Don't Forget Fish!
Eggs
Great source of protein to help with satiety

Cholesterol in eggs is not related to the cholesterol in your body
Beverages:
Water is the best!

Limit sugar sweetened soft drinks and juices
Snack Foods:
Check labels for saturated and trans fats
Opt for whole grain crackers and pretzels
Choose baked chips or popcorn
The main points:
Shop the perimeter

Stock up on fruits and veggies

Read food labels
Nut Butters
Great as a protein source or a snack

Check the list of ingredients and avoid "hydrogenated" and "partially hydrogenated" oils
What is organic?
"The USDA organic seal verifies that irradiation, sewage sludge, synthetic fertilizers, prohibited pesticides, and genetically modified organisms were not used."
Clean 15
Avocados
Sweet Corn
Pineapple
Cabbage
Sweet Peas
Onions
Asparagus
Mangoes
Kiwi
Grapefruit
Eggplant
Cantaloupe
Banana
Watermelon
Mushrooms
Dirty Dozen
Apple
Strawberries
Grapes
Celery
Peaches
Spinach
Bell peppers
Nectarines
Cucumber
Potatoes
Blueberries
Lettuce
Kale/Collards
Frozen Meals
When there is really no time to cook...

Pick a meal that's balanced:
protein, veggie, and starch
VS
Full transcript