Supermarket Strategies. Therapeutic Lifestyle Program

Transcription

1 Supermarket Strategies Therapeutic Lifestyle Program

2 Supermarket Shopping Developing a plan of attack Avoiding particular aisles Reading labels Keeping your children busy

3 Plan of Attack Plan your menus Make a list Do not go to the market hungry

4 Plan Your Menus Know what you re going to eat for the week and where # of dinners # of lunches Review the book and your notes for meal suggestions Include snacks

5 What Meals Will You Prepare? Menus simple, balanced Recipes easy to prepare

6 Make a List Review your menus List only menu items Include snacks List according to food groups Coordinate list to store layout

7 Make a List and Stick to It! List by food groups: Vegetables and fruit Chicken, fish, other meats Rice, pasta, beans Milk, cheese, yogurt, eggs Canned, frozen items

8 Learn the Store Layout Helps expedite shopping trip Prevents impulse buying Helps to keep you consistent

9 Common Store Layout Fresh Food around the perimeter Packaged and processed foods in center Candy bars, snack foods at check stand Shop the perimeter primarily

10 Selecting Lowfat Foods Selecting lean cuts of beef, pork, lamb Less saturated fat Loin, leg, round

11 Well trimmed % fat To Stay Lean Buy Lean

12 Grades Good or Select contains least fat Choice slightly higher fat Prime highest fat Leaner cuts better when using moist cooking methods

13 Shopping for Seafood Seafood: healthy, lowfat Finfish cod, halibut, whitefish, flounder, snapper, trout, many others Shellfish crab, lobster, shrimp, etc.

14 How to Buy Seafood Perishable buy fresh and use within one or two days Frozen check quality Substitutions

15 Reading Labels Nutrition Facts Panel Serving Size Calories per serving Amount of key nutrients per serving % of each nutrient is of a standard 2000-calorie diet Ingredient List Fats Sugars and sugar substitutes Sodium Protein Health Claims

16 Serving Size Calories Fat Sodium Fiber Sugar Vitamins and Minerals Percent of vitamins and minerals based on daily values Ingredients

17 Low Values Per Serving Lowfat = 3 grams or less Low saturated fat = 1 gram or less Low sodium = 140 mg or less Low cholesterol = 20 mg or less and 2 grams or less saturated fat Low calorie = 40 calories or less

18 Other Label Terms Reduced 25% less than comparable food High 20% or more of daily value Light 1/3 fewer calories or 50% less fat Healthy low in fat, calories, sodium, a minimum of vitamin A, C, calcium, iron, protein, and fiber.

19 Serving Size Size of serving (cups, ounces, grams) Servings per container Amounts per serving Serving Size Serving per package Amounts per serving

20 Ingredients

21 Fats

22 Grams of fat per serving Types of fats Saturated/ unsaturated Beware of hidden fats Fats Shortening, lard, palm oil, hydrogenated or partially hydrogenated oil

23 Sugars

24 Sugars Fructose High fructose corn syrup Glucose Invert sugar Corn sweetener Corn syrup Fruit juice concentrate Sucrose (table sugar) Honey Lactose Maltose Raw Sugar Brown Sugar Molasses

25 Sugar Substitutes Aspartame (Nutrasweet, Equal) Saccharin Acesulfame K (Sunett) Sucralose (Splenda) Sorbitol Xylitol Mannitol

26 Sodium (salt) Sodium chloride (table salt) Sodium bicarbonate (baking soda) Disodium phosphate Sodium caseinate MSG (monosodium glutamate) Sodium sulfite Sodium nitrite

27 Other Label Terms Free insignificant amount Low depends on the nutrient

28 Health Claims Health claims are regulated by the government Must be supported by scientific evidence

29 Keep Your Children Busy When do you shop? Keeping them occupied Toys Books Let them help if possible

30 Summary Be Prepared Plan menus Keep your children busy Be Organized Make a list and stick to it Coordinate your list with store layout Be label savvy Do not shop if you are hungry.

31 352 Boston Turnpike Road Shrewsbury, MA P: F: