Virtual Supermarket Tour

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Virtual Supermarket Tour
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Plan Ahead

• Set specific goals
• Plan meals
• Prepare a list
• Look for specials
• Plan your shopping trip

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Shopping Savvy

• Comparison shop
• Product placement
• Shop seasonal
• Control impulse buying
• Pay attention
• Balance convenience, price health
• Read labels

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Understanding Nutrition Facts
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Produce Aisle
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Key Nutrients in Fruits Vegetables

• Vitamin A (carotene) dark green leafy
  vegetables and deep yellow, orange red fruits
  vegetables.
• Vitamin C most fruits vegetables.
• Folate leafy vegetables, some fruits legumes.
• Potassium most fruits many vegetables.
• Dietary Fiber most fruits vegetables.

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Prepackaged Produce
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Organic Produce
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Meat, Poultry, Fish Seafood
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Recommended Portion
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Lean Cuts of Meat
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Dairy Products
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Good Food Sources of Calcium

• The Best! (300 mg/serving)
• Milk
• Yogurt
• Calcium-fortified Orange Juice
• Non-Fat Dry Milk
• Evaporated Skim Milk

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Fat Content of Milk (1-cup)
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Cheese Aisle
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Label Terms

• Low Fat less than 3 grams fat
• Fat-Free less than 0.5 grams fat
• Low Sodium less than 140 mg sodium
• Reduced at least a 25 reduction
• Light/Lite at least a 50 reduction

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Serving Sizes
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Best Choices for Cheese
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Nutrition Facts for Cheese
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Margarine Aisle
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Compare the Spreads
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Trans Fat
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Heart Healthy Margarines
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AHA Recommendations

• Choose liquid or tub margarine

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Compare Spreads
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AHA Recommendations

• Margarine liquid vegetable oil

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Cereal Aisle
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Things to look for

• Whole-grain as the first ingredient.
• Excellent Source of Fiber gt5 grams
• Three grams or less of fat
• Less than 10 grams of sugar unless the cereal
  contains fruit
• Serving Size may vary from ¼ to 1-1/3 cups

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Cereal
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Pasta Pasta Sauce Aisle
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Regular Pasta Noodles
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Egg Noodles
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Whole Wheat Pasta
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Pasta Sauce Serving Sizes
¼ cup
½ cup
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Comparison of Pasta Sauces
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The Soup Aisle
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Understanding Sodium Terms

• Sodium Free lt5 mg
• Very Low Sodium lt35 mg
• Low Sodium lt140 mg
• No added salt or This is not a
• Unsalted sodium-free food
• Reduced Sodium 25 less
• Light or Lower 50 less
• Sodium

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Understanding Sodium Terms

• No added salt or
• Unsalted

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Understanding Sodium
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Understanding Sodium Terms

• Reduced Sodium 25 less

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Understanding Sodium Terms

• Light or Lower 50 less

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Snack Food Aisle
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Choices make a difference
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Frozen Food Aisle
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Frozen Entrees
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Frozen Vegetables
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Frozen Juice
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Salad Dressing
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Comparison of Creamy Clear
170 Calories/17g Fat
80 Calories/8 g Fat
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Regular Salad Dressings
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Salad Dressing Comparison
150 Calories/16 g Fat
50 Calories/0 g Fat
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Take Out Foods
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Salad Bars
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Tips for Deli Meals

• Look for prepared foods without sauces.
• Remove the skin from chicken.
• Go for the color at the salad bar.
• Grab a stack of crackers.
• Look for low fat and sodium deli meats and
  cheeses.
• Skip the mayonnaise and spread mustard on your
  sandwich.

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Food Safety

• Get perishable foods home as quickly as possible
  and in the refrigerator.
• Check sell-by dates on perishable items and
  store with the earliest dates to the front or the
  shelf. Toss expired items.
• Store raw meat in plastic bags and on the lowest
  shelf of the refrigerator.

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Food Safety Tips

• Place new cans behind older cans so that they
  will be used first.
• Check canned and jar foods to make sure that
  safety buttons are depressed.
• Wash fresh fruits and vegetables to remove any
  pathogens.
• Organize foods by meals and recipes.