Grocery Store Tour: Shopping Smart. Lisa Sasson NYU 7/16

Transcription

1 Grocery Store Tour: Shopping Smart Lisa Sasson NYU 7/16

2

3 Learning Objectives To navigate through the supermarket and identify healthy food choices To select healthier food products utilizing nutrition facts label and ingredient list

4 The Supermarket Approximately 320,000 edible products are available for purchase in the US A supermarket may carry around 40,000 items!items!

5 Which has the high sodium content per 100 calories? David L. Katz, MD, MPH, FACPM, FACP. The Overall Nutritional Quality Index (ONQI). 5

6 Sodium 73 mg Sodium 100 mg Sodium 233 mg Sodium 131 mg David L. Katz, MD, MPH, FACPM, FACP. The Overall Nutritional Quality Index (ONQI). 6

7 Which has the most added sugar per 100kcal? David L. Katz, MD, MPH, FACPM, FACP. The Overall Nutritional Quality Index (ONQI). 7

8 Sugar 12 G Sugar 11 G David L. Katz, MD, MPH, FACPM, FACP. The Overall Nutritional Quality Index (ONQI). 8

9 Ingredients listed in descending order Highest amount- first Least amount- last Take a close look at the first 3 ingredients listed Specifically watch sugar, fat, and sodium Packaged foods with 5 ingredients or less (Michael Pollan/ Marion Nestle rule!) Ingredient List

10 Other Words for Sugar Agave Brown Sugar Corn Sweetener Corn Syrup Dextrose Evaporated Cane Juice Fructose Fruit Juice Concentration Glucose Honey Invert Sugar Maltose Malt Syrup High Fructose Corn Syrup Powdered Sugar Lactose Maple Sugar Molasses Raw Sugar Sucrose Syrup

11 Other Words for Fat Saturated Fat is a risk factor for high cholesterol, which also makes it a risk factor for heart disease. Products with hidden saturated fat: Bacon Butter, Cocoa Butter Buttermilk Coconut oil Coconut milk Cream Cream Cheese Gravy Lard Milk fat Palm oil/palm kernel oil Shortening Sweet cream buttermilk Whole milk

12 Other Words for Sodium Salt Na (chemical symbol for Sodium) Sodium Chloride (Salt) Monosodium Glutamate (MSG) Soy Sauce Sodium Ascorbate or Citrate or Nitrate (and any other Sodium containing compound)

13

14 Prime Real Estate To increase your purchases, supermarkets often: Place foods that sell the most in area where customers have to walk through other food aisles Place impulse buy items at the front of the store or on displays at the ends of aisles Place high profit items 60 above the floor, at adult sight Place store brands to the right of brand name items (people read left to right) Items targeted towards children are at eye level of the child sitting in the cart (sweetened cereals, cookies, juice)

15 In-Store Decisions 70% of shoppers go to the store with a list Only 10% of them adhere Supermarkets appeal to your senses, hoping you will: Listen to background music and stay longer Make you search longer for items you always need (meat, coffee, fruit) and see more products Follow the sights and smells from the bakery, deli, and prepared foods to buy more Have samples available so consumer buys product Take your children to the play areas so you can shop more

16 Perimeter and cage

17 Produce

18 Eat the Rainbow

19 Not this Rainbow!

20 Produce Spend most of your time in this section Eat the rainbow- more variety=more nutrients Try a new fruit or vegetable each week Fruits and vegetables contain vitamins, minerals, and other compounds necessary for health Vitamin C: found in most fruits and vegetables Vitamin A (carotene): deep yellow/orange fruits and vegetables, dark leafy greens Folate: leafy vegetables, legumes Potassium: most fruits Fiber: all fruits and vegetables

21 Phytonutrients in Food 8. Erdman, J.W., Jr., et al., Flavonoids and Heart Health: proceedings of the ILSI North America Flavonoids Workshop, May 31-June 1, 2005, Washington, DC. J Nutr, (3): p. 718S-37S. 9. Dinkova-Kostova, A.T., Phytochemicals as Protectors Against Ultraviolet Radiation: Versatility of Effects and Mechanisms. Planta Med, Juge, N., R.F. Mithen, and M. Traka, Molecular basis for chemoprevention by sulforaphane: a comprehensive review. Cell Mol Life Sci, (9): p

22 Organic Produce May have marginally higher nutrient levels due to the soil Contain lower amounts of pesticides Consider for fruits and vegetables that have edible skins Environmental Working Group s (EWG) Dirty Dozen and Clean 15

23

24 Meat and Poultry

25

26 Meat and Poultry Try to buy low-fat ( less visible fat), skinless poultry products Best Bets: Chicken or turkey breast Low-fat ground turkey or beef Lean beef ( loin or round cuts) Canadian Bacon *Cheaper cuts of meat are healthier because of less marbling (fat)

27 Top 10 Leanest Cuts of Beef

28 Fish

29 Fish Fish is a great source of lean protein & omega 3 fatty acids Best sources of omega-3s Salmon, Herring, tuna, mackerel (Atlantic), anchovies, oysters, halibut, sardines, rainbow trout, mussels When possible, choose wild* versus farm raised fish Frozen fish and fish patties are good options Consider mercury content of certain fish * Much better source of omega 3 fatty acids and better for the environment

30 Dairy Case

31 Dairy Look for: Low fat or non fat dairy* (2% and whole milk is high in unhealthy fats) Best Bets: Low fat cottage cheese Part-skim cheese* String cheese Yogurt Low-fat or non-fat milk Soy milk; can be high in added sugars Reduced fat sour cream *Depending on the recipe; at times full fat dairy varieties in limited portions may be an appropriate, more satisfying option

32 Yogurt Greek yogurt: extensively strained resulting in a thicker consistency Similar calories compared to regular yogurt, while cutting sugar by half and doubling protein Flavored yogurts- often high in sugars Choose a plain Greek yogurt and add fresh fruit

33 Yogurt Comparison 21g sugar (contains added) lactose plus added sugars Ingredients: Nonfat Yogurt (cultured Pasteurized Nonfat Milk, Live And Active Cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus And L. Casei), Black Cherries, Evaporated Cane Juice, Cherry Juice Concentrate, Pectin, Locust Bean Gum, Natural Flavor 7g sugar (natural)- lactose Ingredients: Cultured Pasteurized Nonfat Milk, Live And Active Cultures: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus And L. Casei.

34 Eggs, Margarine, Butter The color of the egg makes no difference in nutritional content Check dates for freshness (as taste and quality deteriorate with time) Margarines may contain hydrogenated fats (a source of trans fat) Trans fats are higher in stick margarine versus soft/spray The more liquid margarines are usually trans fat free For occasional use, select good quality butter

35 Grains

36 Choose whole grain products Contain the entire kernel, including the bran Processed/refined grains have the bran (outer covering) removed Serving size should be about the size of your fist Grains

37 Amaranth Barley Buckwheat Chia Corn, including whole cornmeal and popcorn Millet Oats, including oatmeal Quinoa Rice, both brown rice and colored rice Rye Sorghum (also called milo) Teff Triticale Wheat, including varieties such as spelt, emmer, farro, Einkorn, Kamut, durum and forms such as bulgur, cracked wheat and wheatberries Wild rice List of Whole Grains

38 Bread

39 Bread The word whole is the first ingredient Whole wheat, Whole grain, Whole oat etc.. Not enriched wheat Choose breads that have at least 3g of fiber per serving Beware of multiple ingredients: sodium, preservatives, sugar/high fructose corn syrup

40 Cereals

41 Cereals 1 st ingredient should read whole, whole grain or oatmeal Sugars should not be in the first 3 ingredients Look for artificial colorings, preservatives, sugar/high fructose corn syrup 12g sugar Ingredients: sugar, corn flour blend, wheat flour, whole grain oat flour, oat fiber, soluble corn fiber, partially hydrogenated oil, salt, red 40, natural flavor, blue 2, turmeric color, yellow 6, annatto color, blue 1, BHT 1g sugar Ingredients: organic whole oat flour, organic corn flour, organic oat bran, organic fruit juice concentrate, sea salt, baking soda 0g sugar Ingredient: Whole grain wheat

42 Canned Items

43 Canned Foods Largest concerns are sodium, sugar, preservatives Vegetables/beans: opt for no added salt versions Fruits: choose in own juice versus in syrup Draining and rinsing canned foods can greatly lower sodium content Best Bets: Canned beans (such as black, pinto, kidney, garbanzo) Stewed tomatoes Canned chicken, tuna or salmon Low-sodium soups (<480mg Na)

44 Condiments, Dressing, Oils Best choices for oils Olive (in a dark bottle), canola, soybean Salad dressings Commercial dressings can be high in additives, preservatives, sugar Cream based dressing often high in sodium and fat Look for a dressing with few ingredients (not fat-free because fat is needed to absorb the fat soluble vitamins in your veggies!) Condiments Can be high in sugars and sodium *Read the ingredient list for partially hydrogenated oils - a source of trans fat

45 Frozen Foods

46 Frozen Foods Frozen vegetables and fruits are good options High nutrient value Can eat variety of produce year round Only ingredient should be the fruit or vegetable Check ingredient lists for added sugars and salt

47 Tips Store food properly Do not wash produce before refrigeration Do not cut up produce prior to use to retain nutrients Keep whole grain flours in dark, cool cabinet Store olive oil in a dark, cool cabinet Keep onions, garlic in a dry, cool cabinet; do not need refrigeration Store produce as its stored in supermarket Be careful of sales on perishable items; may be close to expiration Ask fish monger for days of the week fresh fish arrives Don t go to supermarket- starving or very full! Cart check- do you have mostly fresh foods and colorful fruits and vegetables?

48 Calculator of Daily Food Plan

49 Calculator for Daily Food Plan to obtain your Calorie Level & correct servings of Food Groups plate/index.aspx

50 An Educated Shopper Makes Healthy, Wise Decisions