Creating a Healthy Grocery List and Sticking to It

Transcription

1 Welcome to the UCSD Alumni Association Webinar Series Creating a Healthy Grocery List and Sticking to It presented by Emina Ong, Registered Dietitian, UCSD Fit Life

2 Creating a Healthy Grocery List and Sticking To It Emina Ong, MS, RD UCSD FitLife

3 Agenda Shopping Basics Breakdown by Food Groups Grains Fruits and Vegetables Protein Sources Fat Dairy Snacks Beverages Sugar and Salt Resources

4 Shopping Basics Don t shop when hungry! Make a grocery list Meal planning Know your essentials Need vs. want

5 Grains *make half your grains whole grains Refined Bran and germ removed, only endosperm remains Commonly enriched or fortified Whole grain Only husk is removed in milling process Higher in fiber and nutrients found in original grain

6 Grains cont. Whole Grain Council Stamps 100% Stamp all grains are whole grains Basic stamp product has 8 grams of whole grains Check claims with label Dietary Fiber aim for 20% or higher whole grain should be at the top of ingredient list

7 Grains cont.

8 Grains cont.

9 Grains cont.

10 Grains cont. Try other sources Quinoa Wild rice Bulgur Brown rice Barley Oatmeal Whole wheat products Millet

11 Fruits and Vegetables *Aim for 2 cups of fruit and 2-3 cups of vegetables per day Buy fresh first in season, on sale, farmers markets Frozen is an excellent second option Canned good for back-up Vary your sources, choose different colors Phytochemicals differ among fruits and veggies

12 Fruits and Vegetables cont.: Organic vs. Conventional Safety pesticide residues meet govt.-established thresholds, typically lower for organic Both good safety records against pathogen contamination Nutrient content No significant differences

13 Fruits and Vegetables: Organic vs. Conventional cont. Environmental Benefits Organic reduced nutrient pollution, improved soil organic matter, lower energy use, reduced pesticide residues in food & water, enhanced biodiversity Cost Organic generally more expensive, but usually comparable when in season

14 Fruits and Vegetables: Organic vs. Conventional cont. Environmental Working Group: Shopper s Guide to Pesticides

15 Protein Sources *Vary your diet to include high quality & complementary sources Compare labels among cuts of meat for fat content *Diets lower in saturated and trans fat can reduce risk for heart disease Leaner options available ex: turkey or chicken

16 Protein Sources cont. Fish/Seafood Wild caught or farm raised? Both! Soy high quality plant source Look for fortification with calcium Combine complementary sources to get all amino acids needed Beans & rice, oatmeal with walnuts or flax

17 Fat *Choose from monounsaturated fat & omega-3 sources, limit saturated & trans fat Monounsaturated fats Olive & canola oil, peanuts, avocado Omega-3s Fatty fish sardines, mackerel, salmon Nuts flax, walnuts, almonds Canola oil, soy

18 Fat cont.: Mayonnaise

19 Fat cont.: Margarine vs. Butter Margarine Butter (1 tbsp) Total fat: 11 g Sat. fat: 7 g (35% DV) Trans fat: 0.3 g Cholesterol: 33 mg Try replacements when cooking/baking Applesauce/egg whites for oil/butter, yogurt for sour cream

20 Dairy *Aim for 2-3 cups from low-fat sources per day Great source of calcium Organic vs. conventional All meat/dairy products must meet USDA guidelines re: antibiotics, hormones, pesticides Alternatives rice, soy, almond milk Check for fortification with calcium

21 Dairy cont. Choose low fat/non-fat options Cheeses prepared with skim or 2% milk vs whole milk Yogurt look at sugar content, ingredient list (plain with fresh/frozen fruit is good!)

22 Snacks Aim for calories, at least 2 different food groups Snack suggestions: Pita bread/veggies with hummus Fruit with peanut butter or yogurt Nuts and fruit Cheese and whole wheat crackers Higher fiber granola bar and fresh fruit Smoothie made with yogurt/milk and fruit Edamame and glass of milk

23 Snacks cont.: Packaged Food Things to look out for Number of servings in the bag Number of calories Fat content Saturated fat goal < 10% Daily Value Trans fat goal < 2 grams/day Check for partially hydrogenated oils in ingredient list

24 Snacks: Packaged Food cont. Salt/sodium content aim for less than 10% Fiber content aim for 20% or higher Ingredient list Added sugars words ending in ose, high fructose corn syrup Preservatives generally recognized as safe

25 Snacks cont.

26 Beverages Water is best! Add lemon/orange/cucumber slices or mint for natural flavor Eat fresh fruits/veggies instead of juices Juices high in sugar and calories If desired, choose 100% fruit juice Sports drinks only for moderate-high intensity exercise >1 hour Soda try to limit and fade out

27 Sugar and Salt Limit salt to 2300 mg sodium/day (~1 tsp) Use herbs & spices instead or low sodium products (ex: soy sauce, broth) Limit added/simple sugar intake Artificial sweeteners acceptable alternative Try less processed sugars (ex: Sugar in the Raw) or agave nectar Your palate will change over time!!!

28 Sugar, sugar, and more sugar!

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31 Useful websites:

32 References Rolfes, Pinna, & Whitney (2006). Understanding Normal and Clinical Nutrition, 7 th ed. Fink, Burgoon, & Mikesky (2006). Practical Applications in Sports Nutrition. Cody & Earl, Food and Culinary Professionals DPG. Oct Hot Topics: Advising Consumers about Organic Foods and Healthful Eating. ADA. McCullum-Gomez & Scott, Hunger and Environmental Nutrition DPG. Sept Hot Topics: Perspective on the Benefits of Organic Foods. ADA.

33 References cont. emicals/scheduled-waste/pcbfactsheet.html Coulston & Johnson (2002). Sugar and sugars: Myths and realities. JADA, 102(3), Position of the American Dietetic Association: Use of nutritive and nonnutritive sweeteners (2004). JADA, 104(2), cation/plateplanner.pdf

34 Today s webinar was recorded and will be available for viewing approximately one week from today. Logon to alumni.ucsd.edu/webinar for more information. Our next webinar will be presented on Tuesday, February 23 rd, 12:30-1:30pm PST: The Internet and You: Build Your Reputation and Your Business presented by Parham Nabatian 08 Check the UCSD Alumni Website Event Calendar for more information and to register for this webinar. Special thanks for today s presentation to Emina Ong and UCSD Fit Life!