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Transcript of Produce
A Virtual Grocery Store Tour
Success Starts at Home
Time to Head to the Store
Make a list
Tip: Try to bring reusable grocery bags
Typical Grocery Store Layout
Have a Healthy Cart Plan
2-3 vegetables and few types of fruit
Grains like bread, rice, pasta, quinoa
Milk and alternatives like 1-2% yogurt, cheese with milk fat less than 20%
Meat and alternatives like nuts, tofu, lentils, and chickpeas
Use the small basket in the front of the cart for oils, fats, and other foods
The Produce Section
Fruits and vegetables are an excellent source of fibre.
Look for the words "whole grain"
4 grams fibre per serving
Avoid cookies, cakes, muffins, croissants, and pies. Buy only occasionally.
Choose a rainbow of colours!
Aim for 1 green and 1 orange.
Choose whole fruits and vegetables
Meat & Deli Section
Great source of iron & protein
Choose lean options
Opt for beans and lentils more often
Limit deli meats
**Remember: 1 servings of meat is the size of a deck of cards
The Dairy Section
Dairy products are an excellent source of calcium, protein, and vitamin D.
Go for 1% or 2% milk or yogurt
Opt for cheese with a milk fat of less than 20%
Look for yogurt with at least 15% daily value of calcium
Frozen fruits and vegetables are just as nutritious as fresh
They can be a cost effective option
Frozen fish and meat that are not breaded can be healthy options
The Middle Aisles
Foods in this aisle are often high in salt and fat
Can be addictive
Focus on beans (dried and canned), and grains such as wild rice, quinoa, and whole grain pasta
Beware of marketing strategies like end-of-aisle specials. These foods are often high in fat, sugar, and sodium.
Check the top and bottom shelves. Items on these shelves are often lower in price.
To save money, choose no-name or store brand items.
Try to avoid impulse purchases at the check-out
Be sure to eat and drink before going grocery shopping. It will help you avoid temptations.