Tips to keep you on track while at the super market:
- Shop the perimeter of the market- Produce, deli, dairy
- Purchase fresh foods (no labels) these foods are going to be less processed and provide the best nutrition.
- Choose whole foods (bread, cereal, produce, dairy) vs modified food products (fruit snacks, diet soda, cheese spread)
Planning meals can save time and money:
- Look through the paper and circulars - know the advertised specials
- Sit down with you family and write out menus- Choose a shopping cycle (weekly, biweekly, or whatever works best)
- Walk the perimeter of the market- see where your favorite foods are
- Learn the store’s perimeter arrangement, which should include produce, prepared foods, deli, meats, seafood, and dairy
Become familiar with
- Nutrition labels
- Ingredients- ingredients are listed by weight, so the item that is used most is listed first.
- Nutrition and health claims- beware of health claims. For example, just because something says it is fat free doesn’t mean it is good for you.
- Select a rainbow of colors
- To save money buy what is in season
- Select produce with the longest storage life. Some include:
- Brussels sprouts
- Ask deli to slice 1-ounce (oz) portions when cutting meats. Eat 3-4oz per meal.
- Chose white meat (lean protein) vs. dark meat (medium to high fat protein)
- Choose darker fish. They are higher in omega-3s, such as mackerel and salmon
- Chose most often lower-fat fish, such as perch, snapper, and sole
- To save money consider purchasing frozen fish
Beef and pork
- Choose “round” and “loin”, such as tenderloin, sirloin, eye of the round, and top round
- Purchase “select” (lowest fat) as first choice, “choice “as second choice, “prime” as third choice
- When Choosing pork make sure that it is gray/pink in color
- Beef should be bright red in color
- Purchase mostly skinless chicken, turkey, and duck
- Remove the skin before cooking, if skinless poultry is not purchased
Chose lower fat options to save on liquid calories and fat grams:
- 1% milk=2.5 grams fat/serving
- 3.3% (whole milk)= about 8 grams fat/serving
- Shelf life of eggs is usually 4 weeks after purchase (check carton for date)
- To cut on calories and fat try using Egg Beaters® as an alternative to whole eggs
Frozen fruits and vegetables
- Frozen fruit and veggies are packed at their peak of flavor and freshness
- Be careful. Although frozen produce has just as much nutrition as fresh fruits and vegetables they often have added fat or sugar. Read the labels and ingredients lists.