HUSKIES HUSKIES GROCERY GROCERY

SHOPPING NEAR SHOPPING NEAR NIU CAMPUSNIU CAMPUS

Different OPTIONS for Different OPTIONS for Grocery Shopping around Grocery Shopping around

NIUNIU

Schnucks

975 S Annie Glidden Rd

Dekalb, IL 60115

Duck Soup

129 E Hillcrest Dr.

Dekalb, IL 60115

Walmart

2300 Sycamore Road

Dekalb, IL 60115

Jewel Osco

1320 Sycamore Road

Dekalb, IL 60115

ALDI

2569 Sycamore Rd

Dekalb, IL 60115

SHOPPING THE SHOPPING THE PERIMETERPERIMETERThe outer aisles of the

store are where you find:fresh fruits and

vegetables, chicken, fish, and meat, cheese, milk, yogurt &

eggs.

Generally this means:Less processingLess added fat, sugar,

sodium, and fewer preservatives.

When you do your own preparation, these foods are likely to be less expensive and fresher tasting!

Shopping for VegetablesShopping for Vegetables

Fresh Vegetables

Be sure to get 2 or more servings a week of vegetables that are dark green or a rich orange color.

Canned Vegetables

Canned vegetables are also a good source of vitamins, minerals and nutrients, but may be higher in sodium.

Frozen Vegetables

For the busy students with a hectic schedule, frozen vegetables are nutritious and the quickest to prepare!

Shopping for FruitsShopping for FruitsFruits are part of a well-balanced and healthy eating plan that can help manage your weight. Substituting naturally sweet fruits for higher calorie sugary foods can be part of a weight loss strategy. Fruits also provide essential vitamins, minerals and fiber that are important for good overall health. Canned, dried and frozen fruits are also good options when purchasing fruits. 

Use fruit as a snack between classes!

Shopping for Whole Shopping for Whole GrainsGrains

The Dietary Guidelines recommend that Americans “make half their grains whole.” This means most people should consume a minimum of three* or more servings of whole grains each day!

For example:1 slice of 100% whole grain bread, 1 cup of 100% whole grain ready-to-eat cereal, each 1/2 cup of 100% whole grain pasta, rice, oats, barley, or Quinoa

*the active college student needs 6 to 10 *the active college student needs 6 to 10 servings of grains and cereals – make half servings of grains and cereals – make half of these whole!of these whole!

Shopping for Dairy Shopping for Dairy ProductsProducts

Dairy products provide Dairy products provide calcium as well as calcium as well as protein, phosphorus, protein, phosphorus, potassium, vitamin A potassium, vitamin A and vitamin D. and vitamin D.

Choose fat-free or low-Choose fat-free or low-fat (1%) milk, yogurt, fat (1%) milk, yogurt, and cheese for weight and cheese for weight management.management.

The food guide pyramid The food guide pyramid recommends 3 to 4 recommends 3 to 4 servings of dairy servings of dairy servings dailyservings daily

1 cup can be defined as 1 1 cup can be defined as 1 cup of milk or yogurt, 1 ½ cup of milk or yogurt, 1 ½ ounces of natural cheese, ounces of natural cheese, or 2 ounces of processed or 2 ounces of processed cheese. cheese.

Shopping for MeatsShopping for Meats

As part of a healthy eating As part of a healthy eating plan, lean meat plan, lean meat contributes many contributes many essential nutrients essential nutrients besides protein. This besides protein. This includes iron, zinc, includes iron, zinc, vitamins B6 and B12.. vitamins B6 and B12..

Chicken breasts, pork loin, Chicken breasts, pork loin, turkey sausages and turkey sausages and beef round are great beef round are great lean protein sources.lean protein sources.

If you’re not sure of the If you’re not sure of the cut, ask the butcher or cut, ask the butcher or check the label.check the label.

Items to Stock for a Items to Stock for a Healthy KitchenHealthy Kitchen

In the freezer…In the freezer…Frozen vegetablesFrozen vegetablesBoneless skinless chicken breastBoneless skinless chicken breastFrench fries to place in the ovenFrench fries to place in the oven

In the refrigerator…In the refrigerator…1% or non fat milk1% or non fat milkSliced turkey for sandwichesSliced turkey for sandwichesGreen leafy lettuce & carrotsGreen leafy lettuce & carrotsFruits of the seasonFruits of the season

On the shelf…On the shelf…Whole grain breads & long grained riceWhole grain breads & long grained riceSpaghetti, couscous, or other pastaSpaghetti, couscous, or other pastaCanned fruitCanned fruitCanned vegetablesCanned vegetables

Money Saving Tips to Money Saving Tips to Lower Your Grocery Bill Lower Your Grocery Bill

1.Shop less frequently

2. Make a list

3. Buy the Store brand

4. Compare stores' sales ads and cut

coupons

5. Compare prices on everything

Shop the Food Guide Shop the Food Guide Pyramid Pyramid

Tips to a healthier you!

Make half your grains whole

Vary your veggies

Focus on fruits

Get your calcium rich foods

Go lean with proteinFor more information and resources on the food guide pyramid go to http://www.mypyramid.gov/

For more information come For more information come speak to a dietetic intern speak to a dietetic intern

about your nutrition about your nutrition questions!questions!

Stop in today or make an appointment!Stop in today or make an appointment! Contact us: 753-9416 Contact us: 753-9416 http://www.niu.edu/recservices/nutrition/times.s

html