Navigating the Super Market- Shopping Advice

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)

Meal planning
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)

Store layout                                                                                             

•  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.

Produce

•  Select a rainbow of colors


•  To save money buy what is in season


• Select produce with the longest storage life. Some include:

1.  Broccoli


2.  Brussels sprouts


3.  Carrots


4.  Potatoes


5. Apples


6. Grapefruit


7.  Oranges

 Deli

• 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)

Fish

• 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

Poultry

• Purchase mostly skinless chicken, turkey, and duck


• Remove the skin before cooking, if skinless poultry is not purchased

Milk
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

Eggs  

• 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.

Happy Shopping!!