from perimeter to pantry… · 2014-12-05 · grocery shopping and kitchen makeover 101 . ......

Jennifer Burns, RD/LD/CDE

Optum Onsite Health Specialist

From Perimeter to Pantry… Grocery Shopping and Kitchen Makeover 101

Do you love to eat

but hate to go grocery shopping?

Stores may be crowded

Food can be expensive

The “healthy choices” may be questionable

Nutrition Facts labels can be confusing

WHAT SHOULD YOU BUY?

Avoid the maze of confusion!

Navigate through the grocery store

Identify better choices as well as items to avoid

Make simple changes to your pantry and refrigerator

Virtual Grocery Store Tour Dairy Deli/Meats

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Let’s identify ways to make better choices.

You’ll likely discover that almost everything you need can be

found in the PERIMETER!

Produce Dairy Deli/Meats

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Choose a variety of colorful

fresh fruits and vegetables…

eat the rainbow

Look for produce that is in

season for maximum flavor

and value

There are very few items to

avoid in this section

Bakery

Dairy Deli/Meats

Checkout

Can be a tricky area of the store and

difficult to pass by certain items

Breads can be deceiving because they don’t

always have the Nutrition Facts label on the

packaging

Look for ingredients that are whole wheat

and a label that shows higher fiber –

remember that “whole grain” does not mean

“high fiber” so be sure to look for a label or

ask for the information

Usually the fewer the ingredients, the better

the choice

Deli/Meats

Checkout

Best choices are usually fish (without

breading) and lean meats

Choose chicken without the skin

Leaner red meat options include “round”

and “sirloin”

Be careful of high sodium deli meats and

meats with visual fat around/throughout the

meat (marbling)

Deli/Meats

Canned Goods

Dairy Deli/Meats

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Items can be helpful for quick

cooking, especially canned beans

Watch out for high sodium levels -

salt is used as a preservative and

flavoring tool

Look for the no added salt or low

sodium versions but still read the

labels to pick the best option

(The American Heart Association recommends consuming

less than 1500 mg of sodium daily)

“About 90% of Americans eat more sodium

than is recommended for a healthy diet.”

More than 40% of the sodium we eat comes from 10 types of foods:

breads/rolls, cold cuts/cured meats (deli or packaged meats), pizza,

fresh and processed poultry, soups, sandwiches such as

cheeseburgers, cheese, pasta dishes, meat mixed dishes such as meat

loaf with tomato sauce, and snacks such as chips and pretzels

Source: Centers for Disease Control and Prevention

1 tsp salt = 2300 mg sodium

Snacks/Crackers

Calories, fat, and sodium

can be concerns

Labels may read “no trans

fats” but can still be high

in saturated fat

Watch portion sizes

What could you choose as a

healthier substitute?

Pasta/Rice

Dairy Deli/Meats

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Look for higher fiber options

Good examples may include

whole wheat pasta, long

grain rice, brown rice

Verify that it is a high fiber

item by reading the Nutrition

Facts label (high fiber is 5

grams or more per serving)

You can often incorporate

these items into quick,

healthy meals but watch

portion sizes

Baking Items/Condiments

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Ketchup and barbeque

sauces may have added salt

and sugars

Salad dressings, olives,

pickles, and marinades often

have extra sodium

Look for lower sodium options

and consider natural flavoring

possibilities such as herbs,

lemon, or other alternatives

Remember…

1 teaspoon of salt contains more than

your entire day of sodium!

Cereals

Checkout

Look for whole grain and

fiber with cereal but

remember that it may

say “whole grain” and

still contain a lot of

added sugar

Portion sizes can be

tricky with cereal – read

the label and consider

using measuring cups for

accuracy

Beverages

Deli/Meats

Checkout

Avoid the high sugar options and

choose the sugar-free, low calorie

beverages as an alternative…or

better yet, choose WATER

Be careful of all of the beverages

with added vitamins, minerals,

and herbs…they may not be a

true value and are often not a

healthier choice

Limit daily amounts of coffee and

tea…opting for the decaffeinated

varieties may be best

20 oz. Pepsi

8 fun size M&M packs!!!

69 gm sugar (17 tsp)

16 oz.

Monster Energy Drink 11 pieces of Laffy Taffy!!!

54 gm sugar (13.5 tsp)

15 oz. grape juice

29 Hershey Kisses!!! 72 gm sugar (18 tsp)

Starbucks Grande

Peppermint Mocha (2% milk, no whipped cream) 6 fun size Snickers Bars!!!

McDonald’s Large

Chocolate Milkshake 20 rolls of Smarties!!!

Chips/Bread

Dairy Deli/Meats

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If you just “can’t” skip the chips…

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 the greatest nutritional benefit

Consider looking for the “thins”

versions for fewer calories or make

a sandwich with half the amount of

“Health” Foods Dairy Deli/Meats

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The “health” food section contains a variety

of items that can be incorporated into a

healthy meal plan, but choose wisely

Meal replacement bars and shakes can

have the same amount of sugar and

calories as a candy bar, so be careful in

how you include them in meals or snacks

Deli/Meats

Checkout

Incorporate low-fat or no-fat dairy

items into your meal planning; full

fat dairy is often too high in calories

and saturated fat

Really watch sugar and calories in

items such as yogurt – consider

Greek yogurt as an option

If you are lactose intolerant,

consider calcium-fortified soymilk or

other alternatives

10 Jolly Ranchers!!! 37 gm sugar (9 tsp)

1 cup organic

lowfat vanilla yogurt

Comparison:

1 cup Oikos vanilla Greek yogurt = 27 gm sugar (6.5 tsp)

1 cup Oikos plain Greek yogurt = 9 gm sugar (2 tsp)

Frozen Items Dairy Deli/Meats

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Frozen fruits and vegetables can be a great way

to get similar nutrients as the fresh version,

without being concerned with spoilage

Add to meals to increase nutritional value and to

help with quick cooking

Be careful of added sauces to vegetables, which

can increase the fat and sodium content

Some varieties of frozen fruit also have added

sugar – read the label

Frozen entrées can be quick, but watch for

sodium

The Nuts & Bolts of Reading Labels

Don’t be fooled by the packaging

Look at the Nutrition Facts label for regulated information

Food Labels- Serving Sizes

Food Labels- Calories

Watch for marketing traps!

Even “gluten free” does not always

mean “healthier”!

Food Labels- Daily Value

The % Daily Value column was

meant to be your guide, however…

Use the “5-20 Rule”

Choose foods that contain 5% or less daily value

of fat, sodium, cholesterol, but a 20% or more

daily value of vitamins, minerals, and fiber.

Remember that 5% or less is LOW,

but 20% or more is HIGH!

It is based on a 2,000 calorie diet!

Rate Your Plate…

and your Pantry!

Simple Strategies:

From Perimeter to Pantry

Plate Size

Switching from a 12-inch dinner plate

to a slightly smaller 10-inch plate will

cause you to automatically serve

yourself as much as 28% less food

Brian Wansink, PhD

Director of Cornell University's Food and Brand Lab

Author of Mindless Eating

Declutter

Go from mindLESS to mindFUL!

Clean up the kitchen – put away items such as the toaster,

cutting board, and knives.

Organize the pantry with better choices at eye level.

*Cluttered kitchens prompted people to eat 44% more of their

snack foods than a kitchen that was organized…"Where a more

organized kitchen may prompt self-control, a disorganized one

does the opposite.”

(*Research conducted by Brian Wansink, Director of Cornell University's Food and Brand Lab and author of Mindless Eating)

Move healthier foods to visible spots and make

tempting foods invisible and inconvenient

Only leave fruits and vegetables visible in the kitchen . Put away

items such as cereal, baked goods, and chips so that they are out

of visible reach.

Rearrange your cupboards/pantry /refrigerator so that the first

foods you see are the healthier choices.

Move your fruits and vegetables from the

crisper bins to the top shelves of your

refrigerator and move the less healthy foods

to the crisper. GOAL – Eat these foods rather

than letting them spoil!

Don’t buy bulk packages of food

People tend to eat larger portions from bigger packages than

the smaller ones.

Consider repackaging bigger boxes into smaller, single-serve

portions and use smaller bowls, plates, and drinking glasses.

Minimize empty-calorie foods and replace

with great tasting healthier alternatives

Limit items such as sweetened drinks, chips, cakes, cookies,

pastries, candy, crackers, and snack bars.

Replace with better options such as beans, lean meats, oats,

brown rice, whole food options, fruits, and vegetables.

Make your kitchen less friendly as a “hang out”

Eliminate TVs, computers, tablets, and comfortable chairs from

the kitchen area.

Spending more time in the kitchen and including other

activities while eating tends to promote mindless eating habits.

Set yourself up for success!

Serve food from the counter or the stove

You tend to eat less when you serve food from the counter area

instead of bowls on the table…out of sight, out of mind!

Reminders:

Shop the perimeter

Take a list with you

Read food labels

Remember simple kitchen strategies

Use coupons and shop in season to help save money

Write down tips to help you from perimeter to pantry

Now it’s time to do some SMART SHOPPING… from perimeter to pantry!

ADDITIONAL RESOURCES… www.mcbenefits.org

from perimeter to pantry… · 2014-12-05 · grocery shopping and kitchen makeover 101 . ......

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