Presented by Mary Saucier Choate, M.S., R.D., L.D. Hanover and Lebanon, NH, Co-op Food Stores
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1 Presented by Mary Saucier Choate, M.S., R.D., L.D. Hanover and Lebanon, NH, Co-op Food Stores
2 Shopping Smart for Your Healthy Heart By the end of this presentation you will know: Heart Smart eating secrets How to fill your shopping cart with heart-healthy foods
3 Shopping Smart for Your Healthy Heart Produce Whole-Grain Foods Heart Smart Proteins Beans and Nuts Something Fishy At Least Twice A Week Go for the Good Fats
4 Secrets from the World of Produce
5 World of Produce Select local, fresh vegetables and fruits when in season
6 World of Produce Choose a variety of colors: Green Red Yellow/Orange White/Tan/ Brown Purple/Blue/Black
7 World of Produce Each color represents a different variety of phytochemicals.
8 World of Produce Phytochemicals: plant compounds that may offer health benefits such as lowering cholesterol, keeping arteries flexible, and preventing cancer
9 World of Produce GREEN Phytochemicals: lutein and indoles Potential health-promoting benefits: Lower risk of some cancers Vision health
10 World of Produce Go GREEN every day with fruits and vegetables like these: Avocados Green apples, grapes or pears Kiwifruit Broccoli Brussels sprouts Green beans Leafy greens Peas Green pepper Zucchini
11 World of Produce RED Phytochemicals: lycopene and anthocyanins Potential health-promoting benefits: Heart health Memory function Lower cancer risk Urinary tract health
12 World of Produce Include RED fruits and vegetables in your daily meals and snacks: Red apples, grapes and pears Blood oranges Pink/Red grapefruit Raspberries, strawberries, cherries, cranberries Beets Red cabbage Red peppers Radishes Red potatoes and onions Tomatoes
13 World of Produce YELLOW/ORANGE Phytochemicals: carotenoids and bioflavonoids Potential health-promoting benefits: Lower risk of some cancers Vision, heart, and immune system health
14 World of Produce Choose YELLOW/ORANGE fruits and veggies: Citrus Carrots Apricots Peaches Cantaloupe Pineapples Winter squash Yellow summer squash Sweet corn, sweet potatoes Yellow apples, pears, peppers
15 World of Produce WHITE/TAN/BROWN Phytochemicals: include allicin, (garlic and onions) and the mineral selenium (in mushrooms) Potential health-promoting benefits: Lower risk of some cancers Heart health Maintain healthy cholesterol levels
16 World of Produce Go WHITE/TAN/BROWN every day with these: Bananas Brown pears Dates Cauliflower Garlic Ginger Mushrooms Onions Parsnips White potatoes Turnips
17 World of Produce Purple/Blue/Black Phytochemicals: anthocyanins and phenolics Potential health-promoting benefits: Lower risk of some cancers Urinary tract health Memory function Healthy aging
18 World of Produce Choose Purple/Blue/Black fruits and vegetables like these: Black beans, black soybeans Blackberries, blueberries Prunes, raisins Purple figs, plums, grapes Eggplant Purple cabbage Purple peppers Purple potatoes
19 World of Produce Fresh, frozen and canned are very comparable nutritionally Dried also counts as a good source of nutrition
20 Secrets from the World of Frozen Foods
21 World of Frozen Foods Best bets: Unsweetened fruit Vegetables without sauce Read the label Most prepared frozen meals are very high in fat and sodium
22 Secrets from the World of Canned Foods
23 Advantages: World of Canned Foods Cleaned & washed Chopped & peeled Often inexpensive Time-saving Same nutrients as cooked from frozen or fresh
24 World of Canned Foods Disadvantages: Fruits can be high in added sugar when packed in heavy syrup Can be high in salt (sodium)
25 World of Canned Foods Look for No Added Sugar Packed in water Packed in its own juice Packed in extra light syrup
26 World of Canned Foods Choose No Added Salt Low Sodium (140mg or less)
27 World of Canned Foods Reduce sodium content by up to 40% by rinsing off canned food in a colander/strainer
28 Secrets from the World of Whole Grain Foods
29 To help protect your privacy, PowerPoint prevented this external picture from being automatically downloaded. To download and display this picture, click Options in the Message Bar, and then click Enable external content. World of Whole Grain Foods
30 World of Whole Grain Foods Whole grains contain: Fiber Phytochemicals Vitamins Minerals Antioxidants
31 Secrets from the World of Whole Grain Bread
32 World of Whole Grain Bread Look for 100% Whole-Wheat Whole wheat flour will be the only flour in the ingredient list
33 World of Whole Grain Bread If it is not 100% whole grain, then you must look at the ingredient list. Ingredients are listed from most to least by weight. Look for the first grain listed to be Whole
34 World of Whole Grain Bread If the flour doesn t have the word Whole in front of it, it isn t whole wheat flour
35 World of Whole Grain Bread Misleading front of package labels: 6, 7, 9, 12, 14- Grain (or more!) 100% Stone Ground Whole Wheat Wheat Bread Rye or pumpernickel
36 World of Whole Grain Bread Misleading ingredient list terms: Enriched Unbleached Unbrominated Organic
37 World of Whole Grain Bread Is this one mostly Whole wheat? Ingredients: Whole Wheat Flour, Water, Enriched Wheat flour, Wheat Gluten, Brown Sugar, Molasses, Soybean Oil, Honey, Yeast, Salt, Cultured Wheat Starch, Oats, Soy Flour, Dough Conditioners
38 World of Whole Grain Bread Is this one mostly Whole wheat? Ingredients: Enriched, Unbrominated, Organic Wheat Flour, Water, Corn Syrup, Wheat Bran, Soybean Oil, 176-Grain Mix, Molasses, Wheat Gluten, Salt, Whey, Calcium Sulfate, Dough Conditioners
39 More Secrets from the World of Whole Grains
40 World of Whole Grains Same label reading tips for cereals, pasta, crackers: Whole grain as first ingredient Sodium 140 mg or less
41 World of Whole Grains Try whole-grain pasta Whole wheat Brown rice Mixture of whole and refined wheat
42 World of Whole Grains Oatmeal is a rich source of cholesterol-lowering soluble fiber
43 World of Whole Grains Flavored varieties can be high in sugar and sodium
44 World of Whole Grains Many wonderful cooked grains to choose from for breakfast or as a starch at other meals
45 World of Whole Grains Amaranth Barley Brown rice Bulgur (cracked wheat) Millet Quinoa Whole Rye Whole Spelt Wild rice
46 World of Whole Grains The bulk foods department is a perfect place to try new grains in just a sample amount. And they are inexpensive!
47 Secrets from the World of Heart- Healthy Protein
48 World of Heart-Healthy Protein Fish Beans/Legumes Nuts Egg whites White meat poultry Lean cuts of meat
49 World of Heart-Healthy Protein Beef: loin, round Pork: loin Lamb: leg Choose LEAN
50 World of Heart-Healthy Protein Choose LEAN Poultry: use white meat without skin Game: most wild game is lean
51 World of Heart-Healthy Protein Choose deck of cards (3-oz. portion)
52 World of Heart-Healthy Protein ipod size (3-oz. portion)
53 World of Heart-Healthy Protein Seafood Twice a Week Two servings of fish per week Fresh or frozen Avoid breaded or fried fish
54 World of Heart-Healthy Protein Seafood Twice a Week Bake Grill Broil Poach
55 World of Heart-Healthy Protein Nuts and nut butters Soy products: Veggie burgers/ Soybean nuts Tofu/Tempeh Legumes/beans Vegetarian Protein
56 Secrets from the World of Liquid Oils and Margarine
57 World of Liquid Oils and Margarine Choose the good UNsaturated oils Get to Know Miss Mono and Pretty Poly
58 World of Liquid Oils and Margarine Best bets for cooking: Nonstick cooking spray Olive, canola, other vegetable oils- such as sesame, peanut, walnut, soybean
59 World of Liquid Oils and Margarine Best bets for spreading: Light margarine whipped, tub or spray Water or oil as first ingredient
60 World of Liquid Oils and Margarine Best bets for spreading: Zero grams trans fats on Nutrition Facts panel= 1/2 gram trans fat or less
61 World of Liquid Oils and Margarine Best bets for spreading: No Hydrogenated oils in ingredient list
62 Shopping Smart for Your Healthy Heart
63 Produce: Shopping Smart for Your Healthy Heart Action Plan Lots of colors every day! Green Red Yellow/Orange White/Tan/ Brown Purple/Blue/Black
64 Shopping Smart for Your Healthy Heart Action Plan Canned goods: No Added Sugar Packed in water Packed in its own juice Packed in extra light syrup
65 Shopping Smart for Your Healthy Heart Action Plan Canned goods: Look for low sodium (140mg or less) or no added sodium
66 Shopping Smart for Your Healthy Heart Action Plan Frozen foods: Choose plain fruits & vegetables Beware high fat/high sodium frozen meals, sauces
67 Shopping Smart for Your Healthy Heart Action Plan Grain foods: Look for 100% WHOLE grain or at least the first ingredient
68 Shopping Smart for Your Healthy Heart Action Plan Protein: Fish two times a week Beans/legumes Nuts and nut butters
69 Shopping Smart for Your Healthy Heart Action Plan Oils Choose from the UNsaturated Family: Miss Mono and Pretty Poly
70 Shopping Smart for Your Healthy Heart Spreads Action Plan Light margarine whipped, tub or spray Water or oil as first ingredient Zero grams trans fats No hydrogenated oils
71 Shopping Smart for Your Healthy Heart Fish Oil Supplements Plant Stanols/Sterols Optional Alcohol, in Moderation
72 Shopping Smart for Your Healthy Heart For More Information: American Heart Association: American Diabetes Association: USDA s MyPyramid food guidance system
73 Shopping Smart for Your Healthy Heart For More Information: An easy, step-bysmall-step guide to your best nutritional health ever!
74 Shopping Smart for Your Healthy Heart Thank you very much!
75 Shopping Smart for Your Healthy Heart Questions?
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