IntroductionStatistics

• For every minute over 30 minutes a shopper spends in the store, they spend $1 more than they intended

• Shoppers make 70% of their decisions in the store

• Taking advantage of sales can save 20% on food

• The average family throws out 15% of their food

• Only 2% of distributed coupons are redeemed

IntroductionScavenger Hunt

• What are a few things you should do BEFORE you go to the grocery store to shop?– Kitchen inventory – Plan weekly meals – Grocery list– Look at flyers for sales, clip coupons (can you

make substitutions based on what is on sale?)– Eat

• Why is it a good idea to have a list?– Save time, money– Know what you need & what you don’t

Prevent Impulse ShoppingTalking Points

• Shop Smart– Never shop hungry– Avoid crowds– Allow enough time to shop to make good choices

• Shopping with children– Make shopping interactive for your kids (picture

list, scavenger hunt, etc.)– Give them something to eat– Name colors, shapes, & sizes of produce– Have kids pick out a new fruit or vegetable and

prepare it together.

Grocery Store LayoutTalking Points

• Shop the perimeter– Produce, Dairy, Meat, Bread

• Back of Store– Have to walk through store to get to things used

most– Milk, Eggs, Meat, etc

• Beware of center aisles – Long to catch your eye to buy

• Avoid high profit areas– Aisle ends, islands, middle shelf items, magazines,

candy

BakeryScavenger Hunt

• Ask participants to choose a bread they think is a whole grain bread. Share why they chose that (brown, seeds, says ‘wheat’ or ‘multigrain’.) Compare FIBER, INGREDIENTS, & PRICE.

• *A whole grain bread will have the word ‘whole’ in the first listed ingredient.

• Find a WHOLE WHEAT loaf of bread. Compare that to other loaves of bread. Look at fiber, ingredients, price.

BakeryTalking Points

• Fiber choices – Brown does not mean whole wheat– “Excellent” vs. “Good” sources – “Made with whole grains” vs. 100% whole wheat– ½ or more of grains should be whole grains

• Refined grains should be enriched• Watch portion sizes

– Bagels often 3-4 oz each

• Bakery specials – day-old bread can be a good deal

• Other whole wheat choices– Hamburger & hot dog buns, Tortillas, English

muffins

ProduceScavenger Hunt

• How many different colors do you see? What colors do you think provide the most nutrition?

• Compare unit pricing of PROCESSED produce (pre-cut) to UNPROCESSED produce.

• Compare unit pricing of BULK apples or onions

to INDIVIDUAL apples or onions.

• Find the least expensive & most expensive fruit & list their prices. Discuss possible reasons for the difference.– Seasonal, exotic, high demand, environmental factors

ProduceTalking Points

• 300+ different types of produce—important to choose a variety

• Bulk vs. individual items– Buy what you will eat/use– Price/pound comparison

• Convenience Items– Prepackaging can cost more, paying for someone

to do the work for you

• Locate nutrition fact information and recipe cards and discuss.– Free recipes, good ideas

ProduceTalking Points

• Use produce personnel as a resource

• Dried, frozen and canned good alternatives if fresh isn’t available or affordable.

• Ripeness level – When will you use it? Now, tomorrow, next week?– Firmness (beware of too soft or firm, bruised,

limp)– Texture (should not be slimy)– Smell (should smell like the fruit/vegetable)

• Older fruit can be used– Smoothies, soups, breads, freezing

ProduceBuying in Season

• Seasonal fruits/vegetables– Lower price, peak flavor & nutrients– Produce in front is usually in season

• Consider buying local– Decreased travel amount, less costs, fresher– Food stamp acceptance at farmer’s markets

ProduceBuying in Season

Spring: Artichokes, asparagus, celery, greens, mangoes, mushrooms, papaya, peas, pineapple, radishes, strawberries

Summer: Apricots, berries, eggplant, green beans, melons, nectarines, onions, peaches, pears, peppers, plums, tomatoes

Fall: Apples, broccoli, carrots, corn, cucumbers, grapes, melons, potatoes, pumpkins, sweet potatoes, tomatoes, yam

Winter: Avocados, broccoli, cauliflower, grapefruit, lemons, limes, mushrooms, oranges, pears, potatoes, tangerines, turnips

Year round: Bananas, cabbage, greens, squash

ProduceOrganic Produce & Products

• Pros– Protect environment– Reduce chemicals & pesticides– May or may not taste better– May or may not be more nutritious

• Cons– Usually costs more $– May not taste better– May not be more nutritious– May spoil faster

MeatScavenger Hunt

• Compare unit price for a WHOLE chicken & chicken PIECES.

• Compare FAT content and PRICE on 93%, 90% and 85% ground beef. Discuss quantity lost in cooking process when compared to price. (Ex. Burgers made with 85/15 will shrink, but the grease will drip off, rather than if you made a meatloaf.) You pay more, but you are paying for more meat.

• Compare FAT content and PRICE on ground turkey vs. lean (white meat) ground turkey.

MeatScavenger Hunt

• How can you tell if fish is fresh when you buy it?– Smells like the sea/ocean and not ‘fishy’– Clear eyes– Vibrant, shiny color– Red gills

• What challenges do you have in the meat section?– What cuts to choose– What to look for when making a selection– How to prepare– Cost

MeatTalking Points

• Choose affordable – Whole chicken vs. parts– Ground beef vs. patties– Buy in bulk and portion into meal sized portions to

freeze for later use– Manager’s specials (use or freeze right away)

• Fat content– Skinless, lean cuts– Marbling (higher fat, provides flavor)– Extra lean (<10% fat), Lean ground (<17% fat)

• Check dates– Sell by– Best if used by– Expiration dates

Meat Talking Points

• Lean Meat Choices– Beef

• Tenderloin, round steak, eye of round roast, sirloin steak, flank steak, extra lean ground beef (93%+)

– Poultry• Chicken (breast, tenders), turkey (breast),

– Lamb • Leg, loin chops, shank

– Pork• Tenderloin, loin chops, 95% fat-free ham,

Canadian bacon

• Processed meats – Have preservatives & high in sodium

Fish & Meat AlternativesTalking Points

• Fish– Low saturated fats– High in omega 3– May have high mercury

• Inexpensive protein alternatives– Beans– Peanut butter– Canned tuna– Eggs– Tofu/Soy

DairyScavenger Hunt

• Compare FAT, SATURATED FAT, CALORIES & CALCIUM in a serving of skim, 2%, whole and chocolate milk.

• Compare CALCIUM in yogurt & cottage cheese.

• Compare SUGAR content of vanilla or fruited, kids & plain yogurt.– Can buy plain and add your own flavoring like vanilla

extract, jams, fresh fruit, honey

• Compare unit pricing for 8 oz bag of GRATED cheese and 8 oz BLOCK of cheese.

DairyTalking points

• Check dates– Sell by, best if used by, expiration dates

• Milk & milk substitutes– % is the weight of fat compared to overall weight

of milk– Skim (almost all fat removed)– Lactaid & soy milk options for people who are

lactose intolerant

• Cheese– Cost of block cheese vs. sliced/shredded– Lower fat choices

• 2% Cottage cheese, low-fat cream cheese, low-fat ricotta, mozzarella, 2% cheddar

DairyTalking points

• Yogurt– Cost of individual vs. pint container– Look at sugar content of fruited yogurt

• alternative: add fruit to plain yogurt– Plain non-fat yogurt is good substitution for sour

cream

• Eggs & egg substitutes– 1 egg = 1 oz– Eggs are a part of the protein group – Inexpensive source of protein– Check carton– Expiration date

Dairy Talking Points

• Butter– Higher in saturated fat– All natural

• Margarine– Soft margarine is usually lower in fat than stick margarine

& butter– Stanol/Sterol esters in lowering cholesterol requires 4x

times/day usage to get results• Worth it?• Marketing trap?

• Beware of Trans Fats– Even if there are “0 trans fats” in the label, if

“hydrogenated” is in the ingredient list there actually are trans fats, just less than 0.5g/serving that adds up when you eat the whole container!

OilsTalking Points

• Health benefits of choosing a liquid vs. solid– Saturated fat (butter, Crisco, lard)– Monounsaturated fat (olive or canola oil)

• Better for your heart

• Salad dressing– Oil-based vs. mayo-based dressings– Reduced-fat, fat-free vs. regular– Make your own

CerealScavenger Hunt

• Have participants select the cereal they normally like to buy. Look at first 3 ingredients, sugar, and fiber. See next slide Talking Points for recommendations. Good examples are comparing lucky charms, multigrain Cheerios and All-Bran.

• Find a HIGH FIBER cereal and a cereal marketed for KIDS and compare ingredients and location of cereal (what shelf—is it easier to reach?)

• Compare the unit price of PACKAGED oatmeal to a BULK container of oats.

CerealTalking Points

• Look for cereals with whole grains • Choose cereals with no added sugars

– Sugar: high fructose corn syrup, brown sugar, corn syrup, sugar, barley malt syrup, honey

• Aim for…– “Whole” grain first ingredient– >5 grams fiber or around 20% daily value– <3 grams fat or around 5% daily value– <10 grams of sugar (unless it contains fruit)

• 4g = 1 teaspoon. Good way to estimate how many spoonfuls of sugar are in a serving of cereal.

• Bag cereals and store brands – can save up to 40%

• Children’s cereal at children’s eye level

Packaged FoodsScavenger Hunt

• Compare the SUGAR content of canned fruit packed in 100% fruit juice, lite and heavy syrup.

• Compare the SODIUM content of regular vs. “no salt added” canned vegetables.

• Compare PRICE, FIBER and COOKING TIME of instant and bagged white and brown rice?

Canned FoodsTalking points

• Fruit packaging– No sugar added or packed in own juice

• Canned fruit, vegetables are good alternatives if fresh isn’t available or affordable.

• Choose canned meat packed in water to lower fat content (tuna, salmon, chicken)

• Canned beans and meat are inexpensive sources of lean protein.

• Read labels– Convenience can often mean high fat, high sodium &

preservatives so important to read labels

Frozen FoodsTalking points

• Frozen may be a good option for fruits/vegetables out of season

• Offers convenience– Not necessarily cheaper than making it yourself

• Choose low sodium and read ingredients

• Look for frozen meals that provide:– <30% total calories from fat– <600 mg sodium per serving

JuiceScavenger Hunt

• Compare the INGREDIENT list, SUGAR and % FRUIT JUICE content of Sunny D or Tampico & 100% orange juice.

• What are you paying for in the Tampico?

– Sugar, water, & preservatives

Label TermsTalking Points

Low Fat <3 grams fat

Fat-Free < 0.5 grams fat

Low Sodium <140 mg sodium

Reduced Fat 25%+ reduction in fat

Light/Lite 50%+ reduction in fat

Checking OutTalking points

• Remember unit pricing to ensure you are getting the best price.

• Check off list—did you get everything?• At the checkout

– Watch the scanner to ensure the correct price– Stop checkout if price is wrong– Remember coupons and savers card– Avoid candy, magazines, etc.

• Burn extra calories—return cart

ConclusionContest Rules

• Everyone will receive a $10 gift card

• Criteria:– Choose foods that can be used for any meal

(breakfast, lunch or dinner) that will serve a family of 4

– Include foods from at least 3 food groups

• Participants may not purchase:– Alcohol, tobacco, soda

• (Optional) Prize will be given to person(s) who…– Met criteria & stayed under budget– Chose healthier alternatives within each food group– Took an inventory of pantry & items at home– Used grocery list to shop

ConclusionRole of Educator

• Walk around store helping participants with questions, purchases

• Review purchases & main points– Good buys– Healthy choices– Possible alternatives– Time it took with list vs. with no list

• Acknowledge accomplishments