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Virtual Grocery Store Tour
Transcript of Virtual Grocery Store Tour
Breads & nut butters
Meat and Seafood
Eggs & Dairy
Canned Fruits & Vegetables
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
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
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
Oil and vinegar
Dressings and marinades
Oil based dressings have heart healthy poly- and monounsaturated fats.
Cream based dressings are
high in saturated fats
Greek yogurt has higher protein
Watch for too much added sugar
Try plain yogurt and add your own fruit!
Don't Forget Fish!
Great source of protein to help with satiety
Cholesterol in eggs is not related to the cholesterol in your body
Water is the best!
Limit sugar sweetened soft drinks and juices
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
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."
When there is really no time to cook...
Pick a meal that's balanced:
protein, veggie, and starch