Virtual Grocery Store Tour

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Virtual Grocery Store Tour Label Reading

• Brenda Burdette, RD, LD/N
• Employee Wellness Coordinator

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Objectives

• Be able to navigate through the grocery store
  identifying items to choose and avoid in each
  aisle.
• Be able to effectively read food labels and
  choose foods accordingly.

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Virtual Grocery Store Tour
We will take a Virtual tour of this grocery
store layout, one aisle at a time, identifying
those items to choose and those to limit.
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Produce
Dairy
Deli/Meats
In the produce section, youll want to choose a
variety of colorful fresh fruits and vegetables.
There is very little to avoid here. Look for
produce that is in season for maximum flavor and
value.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
5
Bakery
Dairy
Deli/Meats
The bakery can often be a difficult area to pass
upthe smell of freshly baked bread can lure even
the most determined shopper. However, breads can
be deceiving in this area, because they dont
always have the Nutrition Facts label on the
packaging. Look for ingredients that are whole
wheat or just keep walking!
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
6
Deli/Meats
Dairy
Deli/Meats
Deli/Meats
In the deli, the best choices are fish and lean
meats (see coordinating handout). Be wary of high
sodium deli meats and meats with visual fat
around and throughout the meat (marbling).
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
7
Canned Goods
Dairy
Deli/Meats
The greatest concern in the canned goods area is
the high level of salt that is used as a
preservative in these items. Opt for the no added
salt versions. These items can be helpful for
quick cooking, though especially canned beans.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Snack Crackers
Dairy
Deli/Meats
Trans Fat is the main concern in the snack
crackers aisle. Almost every item in this section
contains a partially hydrogenated oil and these
trans fats are as bad, if not worse, for your
heart as saturated fats. Be sure that labels
stating no trans fats have not just gone back to
the saturated variety.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Pasta/Rice
Dairy
Deli/Meats
It is most important in this aisle to be mindful
of fiber. Looking for long grain and brown rice
and whole wheat pasta is important. Just verify
that it is a high fiber item by reading the
Nutrition Facts label. You can often incorporate
these items into health, quick meals.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Baking Items/Condiments
Dairy
Deli/Meats
This aisle can be a place full of ways to help
with quick cooking, however, you have to watch
the salt and sugar content sometimes hidden in
these foods. Ketchup and barbeque sauces have
plenty of added sugar, whereas salad dressings,
olive, pickles, and marinades often have extra
sodium.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Cereal/Coffee
Dairy
Deli/Meats
Of course, limiting the amount of coffee and tea
is important, even opting for the decaffeinated
varieties are best. When it comes to cereal,
whole grain and high fiber are key.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Beverages
Dairy
Deli/Meats
Avoid all of the sugar laden beverages and opt
for calorie free flavored waters instead. Also,
be careful of all of the beverages with added
vitamins, minerals, and herbs. They may not be a
true value nor are they always a healthier
choice.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
13
Chips/Bread
Dairy
Deli/Meats
Choosing baked chips or trans fat free popcorn
can be a way to have your snacks and eat them
too. Of course, bread choices should be high
fiber for greatest nutritional benefit.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Health Foods
Dairy
Deli/Meats
The health food section contains a variety of
items that can be incorporated into a healthy
diet, if do so wisely. For instance, it is good
to try adding soy items into your diet, however,
meal replacement bars and shakes can have the
same number of calories as a candy bar, so be
careful in how you use them.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Dairy
Dairy
Deli/Meats
Dairy
Incorporating low fat dairy items into your daily
diet has been shown to help with weight loss.
Full fat dairy is much too high in calories
Cheddar cheese is half fat and 2 milk is not low
fat. If you are lactose intolerant, consider
calcium fortified soy milk or orange juice.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Frozen Items
Dairy
Deli/Meats
Frozen fruits and vegetables can be a great way
to get all the nutrients of the fresh version,
without being concerned of spoilage. They can
easily be added to dishes to increase the
nutritional punch and can again be part of quick
cooking.
Canned Goods
Canned Goods
Bakery
Health Foods
Cereal/Coffee
Snack Crackers
Chips/Bread
Beverages
Pasta/Rice
Baking Items/ Condiments
Frozen Items
Produce
Produce
Produce
Checkout
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Nuts Bolts of Label Reading

• Dont be swayed by the packaging
• Look at the Nutrition Facts label for regulated
  information
• Jan 2006 Trans fat and allergens are now
  required on the label

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Food Labels- Servings

• The first thing to notice is the serving size.
• Multiply following information by the number of
  servings you consume.

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Food Labels- Calories

• Calorie density
• Calories from fat

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Food Labels- Fat

• How fat laden is the item?
• No more than 30 of your daily calories from
  fat.
• 1,600 calories/day diet no more than 53 grams
  of fat each day (9 calories in a gram of fat).
• Limit Saturated and Trans fat

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Food Labels- Daily Value

• The Daily Value column is intended to be your
  guide, without having you do all of the math!

• Based on a 2,000 calorie diet

Use the 5-20 Rule Choose foods that contain 5
Daily Value of fat, sodium, cholesterol, but a
20 Daily Value of vitamins, minerals, and fiber.
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Food Labels- Cholesterol Sodium

• Cholesterol no more than 300 mg per day.

• Sodium should be limited to no more than 2,300
  mg per day.

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Food Labels- Carbohydrate

• Total Carbohydrate about ½ of your
  daily calories.
• 1,600 calorie/day diet approximately 200 grams
  of carbohydrate per day (4 calories per gram).

• Simple Sugars
• (mono or disaccharides)
• glucose
• fructose (fruit honey)
• sucrose (table sugar)
• lactose (dairy)
• maltose (alcohol)

• Complex Carbohydrates
• (polysaccharides)
• starch
• fiber

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Food Labels- Carbohydrate

• High Fiber - more than 5grams of fiber per
  serving.
• Fiber and sugar alcohols (i.e. sorbitol,
  xylitol) are subtracted from the Total
  Carbohydrate amount (Net or Impact Carbs).

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Food Labels- Carbohydrate

• Sugars includes both naturally occurring
  and added sugars.
• No Added Sugar
• When looking at ingredients, words ending in
  -ose are sources of sugar. Other sweeteners
  include
• brown sugar raw sugar
• confectioners sugar cane sugar
• corn sweeteners corn syrup
• high fructose corn syrup invert sugar
• crystallized sugar cane evaporated cane juice
• dextrin fruit juice concentrate
• honey malt
• maple sugar turbinado sugar

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Food Labels- Protein

• Protein 20 of total calories
• 1,600 calorie diet 80 grams of protein per day
  (4 calories per gram).
• 0.8 grams of protein/kg of body weight (i.e. a
  150 lb. person only needs 55 grams of
  protein/day).

• North Americans generally eat 3 to 5 times more
  protein than they need.
• 3 oz. portion of Sirloin approximately 27g of
  protein.
• 2-3 servings of meat (6-9 oz.)/day
  approximately 54-81 grams of protein.
• Excess protein intake can be stressful on
  kidneys, lead to osteoporosis, and may put you at
  risk for heart disease.

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Food Labels- Vitamins Minerals

• Americans typically do not get enough of these
  aim for 100 daily.

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• Now You can Shop Smart!