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- 1. Grocery Store Fundamentals Tips for Smarter Grocery Shopping April 22, 2015 Courtney Butler Lauren Metropulos Allie Otwell Bei Wu
- 2. Objectives • Navigating the aisles • Shopping seasonally • Shopping on a budget • NuVal Nutritional Scoring System
- 3. Navigating the Aisles • Produce • The first section in most grocery stores • Choose a variety of colors in the rainbow
- 4. Navigating the Aisles • Bread, Rice, and Pasta • Whole grain vs white and processed grains • Feel full longer • Lower glycemic index
- 5. Navigating the Aisles • Cereal • Same rules as bread and pasta • Aim for at least 4 grams fiber per serving
- 6. Navigating the Aisles • Dairy • You need ~3 servings of dairy per day • Choose low-fat milk, cheese, and yogurt to meet your needs • Avoid eating large portions of high fat dairy for heart health
- 7. Navigating the Aisles • Meat, Poultry, and Fish • American Heart Association recommends 2 servings of fish per week for “good fat” • Salmon, tuna • Choose lean meat • Sirloin, round, breast
- 8. Navigating the Aisles • Canned Foods • Longer shelf life, more convenient • Choose: • No added salt • Packed in water or olive oil
- 9. Navigating the Aisles • Frozen Foods • Longer shelf life • Choose without added sauces • Avoid frozen dinners
- 10. Seasonal Shopping • Fresh produce costs less when in season • Sustainable • More nutritious
- 12. Seasonal Shopping • “But this is Wisconsin…” • Stock up on produce and freeze • Canning • Make a sauce
- 13. Shopping On A Budget • Plan menus and make a list • Create a budget; shop with cash • Use coupons and rewards cards • Buy on sale and in bulk • Purchase generic brands • Compare prices • Pre-cut fruit vs. fresh*
- 14. Shopping On A Budget • Love Your Leftovers • Using leftovers is a great way of protecting your budget. Making double batches of dishes and freezing half allows easily accessible meals in a rush.
- 15. Shopping On A Budget • How To Use Coupons: • Use coupons for products that you use, coupons can trick individuals into buying unnecessary items • Opt for the generic version • Avoid buying items in bulk with a coupon unless the item is frequently used • Check the internet for additional coupons • Find a store that price matches
- 16. Shopping On A Budget • Don’t Shop While Hungry • Often times when we shop hungry we will pick up additional items that seemed attractive at the time, but may not even be used once we get home.
- 17. 3 Steps of Shopping • Before Shopping: • Know how much money is in your food budget • Check what you already have on hand • Clip useful* coupons and look for store specials • Plan meals based on sales and what you have on hand • Make a weekly shopping list from your meal plan • Have a healthy snack before shopping
- 18. 3 Steps of Shopping • While Shopping: • Know the prices of items you frequently buy so that you are able to easily spot sales while shopping • Stick with generic brands • Adjust your shopping list when items are on sale • Only buy in bulk when prices are good and you frequently use the item • Watch out for “end of aisle” displays • Be aware of products placed at eye level, they are often unhealthy and pricey
- 19. 3 Steps of Shopping • After Shopping: • Make a majority of your meals at home rather than eating out • Avoid waste by using leftover foods in stews, casseroles and soups • Pack leftovers for lunches and snacks for work • Freeze extra foods
- 21. NuVal Nutritional Scoring System - What is it? • Allows you to make decisions about food more quickly by comparing nutrition as you would compare price • Covers all kinds of foods • Objective - no retailers or manufacturers involved
- 22. NuVal Nutritional Scoring System - How does it work? • Scores food on a scale of 1-100 • Uses DRIs and USDA Dietary Guidelines for Americans • Considers 30+ nutrients and nutrition factors • Considers how nutrients impact health • i.e. Trans fat and heart disease • The quality of micronutrients in another key factors is the overall equation • i.e. Protein quality, fat quality, & glycemic load • Foods with higher nutrient density receive ‘extra credit’
- 23. NuVal Nutritional Scoring System • The System does not measure toxins or bacteria • The System does not consider mercury levels in certain seafood • There is no widely validated evidence that organic foods have higher nutritional value or nutrient density. Therefore, being ‘organic’ does not affect NuVal score.
- 26. Questions?
Notes de l'éditeur
- Meat and poultry are a great source of protein, but watch your intake to protect your heart. Typically, you should eat about 6oz of meat per day.
- They are not as preferred as fresh produces, but canned foods do have longer shelf life and are more convenient. When buying canned foods, choose ones with no added salt, packed in water or olive oil.
- As canned foods, frozen foods are convenient and last longer. Pick frozen fruits and veggies without added sauces and avoid frozen dinners, they are processed are high in sodium.
- you buy food that's at the peak of its supply, and costs less to farmers and distribution companies to harvest and get to your grocery store
- Freezing will help to maintain the nutrients