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Savvy Shopping

Knowing your way around the grocery store will be helpful when trying to decide what to buy!! Stick to the whole foods- fresh, unprocessed, and unpackaged.
1. Don’t shop hungry
2. Shop the perimeter of the store for healthier selections
3. Come prepared with a list
Fill your cart here! Make this the most important section of the store. Fruit and vegetables are low in calories and high in fiber. Use them as a tool to help you feel fuller on fewer calories.
• Eat a rainbow of colors
• Eat seasonally- makes it easy to eat deliciously on a budget
• Eat a variety of fruits and vegetables
• Eat different parts of the plant
     – Root: carrot

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     – Stem: celery/asparagus
     – Leaf: spinach
     – Flower: broccoli
     – Fruit: tomato

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• When choosing frozen produce, look for vegetables without cream, butter or cheese sauces and fruit without added sugars/syrup
• Choose canned fruits, vegetables, and beans, which are often good, time-saving choices. If you do not purchase the no salt added canned goods, simply rinse the canned vegetable in a colander before cooking.

Meat, Seafood, & Deli

• Think lean:
Look for 90-98% lean meats
• Choose cuts with little fat marbling, and trim all visible fat prior to cooking
• Choose meats and seafood that are not breaded, fried, or stuffed
• Remember portion size is 3 ounces cooked (the size of a deck of cards)
 Caution with marinated and barbecued meats because they can contain lots of nitrates
• Choose fish high in omega-3 fatty acids
     – Salmon, trout, albacore tuna, mackerel
   When buying canned fish, buy ones canned in water not oil


• Choose milk and dairy foods with less than 5 grams of fat per serving
• If you do not like dairy or are allergic, choose alternatives
     • Soy, rice, almond & goat milks that are fortified with calcium
• Check ingredient list for added sugars in yogurts and milks
• Beware of cheeses that are high in fat; use strongly flavored cheese, such as Parmesan or feta, sparingly.
• Choose light butters or those made with canola oil or yogurt (Land O Lake Light Butter)
     • Choose olive and canola oils for heart healthy fats
• Foods that are solid at room temperature contain saturated and/or trans fats
• Butter sprays give flavor without fat, but have some chemicals in them
• Margarine is not always better; some contain hydrogenated oils
• Be cautious about advertising additional calcium & omega 3s because they are not always worth the price
Grain foods
• Select products with “whole wheat/grain” as the first ingredient
     • Look for “100% whole wheat/grain” on the package
• “Multi-grain, 7-grain, bran, stone-ground” etc does not equal whole grain
• Choose breads with 3g fiber or more per slice, not per serving which is often 2 slices
• Careful with serving sizes on bagels and buns
• Read the labes.
• Choose low-fat or fat-free varieties
• Use flavored vinegar, which is virtually calorie free
• Choose oil based dressings (balsamic vinaigrette) over the mayo/cream based dressings (Ranch/Honey Mustard)
• Always serve condiments and dressings on the side for a little extra calorie control
Frozen foods
• Choose carefully
• Know that your best choices are:
    o Frozen fruits
    o Frozen vegetables and vegetable medleys
    o Skillet-type dinners where the sauce is in a separate packet (only add one third of the sauce and use  more vegetables)
• Choose healthful snacks that use fruits, vegetables, and whole grains
     • Think “out with the bag”
• Choose snack foods that are low in saturated fat (< 3gm sat fat/serving)
• Try to buy snacks that contain at least one “single food”
     – Apple* and natural peanut butter
     – Avocado* and whole grain crackers
     – Almonds* and light yogurt
• Just because it is “100 Calories” does not mean it is a healthy food choice
     • Many low-fat products contain lots of sugar
     • Many low-sugar products contain a high amount of saturated fat
• Watch your serving size! Just because it is a “healthy snack” does not mean you should eat double the serving size.