Virtual Grocery Store Tour
Participant Guide Virtual Grocery Store Tour Presented By: www.bhsonline.com ©2013 BHS. ALL RIGHTS RESERVED. Virtual Grocery Store Tour Table of Contents I. Introduction 2 Lost At The Grocery Store 3 III. The Perimeter 4 IV. The Departments 5 V. Nuts and Bolts of Label Reading 8 VI. A Few More Tips 11 II. Benefits of BHS 11 i I. Introduction Training Summary “Don’t go shopping on an empty stomach” is old news!! Grocery stores and the food industry use deceptive tricks to lure you into buying products you don’t need in a healthy diet. This seminar will help you learn how to easily navigate through the grocery store; effectively read food labels, try new foods and make healthy food choices. Objectives Participants will: Feel confident in making healthy food choices Learn how to wisely navigate the grocery store aisles Learn how to read food labels Learn when to buy organic vs. conventional produce Learn how to interpret product health claims Feel encouraged to try new foods 2 II. Lost at the Grocery Store Marketing Traps Shelf Placement – Have you ever wondered why certain products are placed on certain shelves? Studies have shown that in North America, we tend to scan grocery items on the shelves from left to right. Therefore, we naturally notice items on the left more, so grocery chains try and promote their own products on the left side. If this item is at a lower price point, there is a higher chance that you will purchase it. Eye Level – Items at eye level also tend to sell better, therefore, corporations fight for this prime real estate and a lot of money to get to get their products here! Children’s cereal is always located on a lower shelf, at a child’s eye level, catching their attention and forcing parents to deal their child’s insistent request for a sugary breakfast. Manufacturers bank on your resolve wearing out before your child’s. Supermarket Layout – The produce section is usually located right at the entrance. Why? It’s not because grocery stores want us to be healthy and eat our fruits and veggies, this is simply strategic placement. Consumers tend to spend more money at the beginning of their shopping trips. Because fruits and vegetables and delicious produce are more likely to perish, they are front and center, so grocery stores don’t lose too much money by having to get rid of excess. Music - The quiet almost unnoticeable music is meant to delay fatigue, put you in a jovial mood, reduce stress, getting you in the mood for extra spending. Clock Location – Are there ever any clocks at the grocery store? Loosing yourself in the bright lights, the ambiance of the music, the rows and rows of products…the bottom line is that the longer you are at the store, the more you will spend. Why would stores want you to know how much time you have already been there for? - www.optimallynourished.com 3 One Aisle at a Time When it comes to eating healthy the supermarket is the place to start The grocery store is the foundation of the decisions you make around food, because what you buy is what you have to choose from all week long The better your choices, the better you and your family will be eating III. The Perimeter Everything you need to live is located on the outside perimeter of the store The more processed a food, the further it is located from the outside walls of the store -Indiana Department of Health and Human Services 4 IV. The Departments Produce The produce section is the first area you encounter in most grocery stores (and usually the largest). Here is where you want to spend most of your time. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Key points: Try one new fruit or vegetable each time you shop When do you buy organic versus conventional. For some this is a budgetary decision but if you can make a choice go by the latest list of dirty dozen fruits and vegetables released by the environmental working group each year. To distinguish between organic and non-organic: all organic produce will have a 5 digit number on the label which always starts with a 9. All conventional produce will have four digits starting with a 4. If you are pressed for time, pick one vegetable from each color of the rainbow. For example, red= tomato, orange= tangerine, yellow= summer squash, green= asparagus, purple= eggplant, white= daikon radish, brown= mushrooms If you shop with your family make it a game to pick one new fruit or vegetable each week Kale, swiss chard, collard greens, bok choy, etc are some examples of dark leafy greens that are often overlooked but extremely nutritious and delicious. Work into diet slowly by putting on pizza or into soup and then work up to sautéing it with olive oil, garlic, pine nuts, etc. Carrots, beets, butternut squash, and sweet potatoes are sweet vegetables that are great alternatives to satisfy sweet cravings. Roast in the oven with some oil and salt. Drizzle some maple syrup or agave nectar on after removing from the oven. Radishes, leeks, and mushrooms are known as fat dissolvers. Additionally, mushrooms have as much potassium as a banana! - http://www.ewg.org/foodnews/ 5 Fish and Meat Fish o The best source of omega 3 fatty acids o Quality is important - ask how fresh the fish is o Buy wild caught fish - farm raised seafood lives in a small area and is fed anti-biotics and hormones o The American Heart Association recommends two servings of fish a week Meat o o o o o Select lean cuts of meat Buy natural or organic meats to avoid added hormones and anti-biotics Avoid deli meats which are high in sodium Avoid meats with visual fat around and throughout the meat (marbling) If you have cholesterol or heart issues avoid red meats Bakery and Dairy • Bakery • • • • • • • • The bakery will always be on the periphery Often lack nutrition labels on packaging Ask for whole wheat or whole grain products at the counter Packaged bread products and whole grains are in the center aisles - check the ingredients Barley- great source for insoluble and soluble fiber; also high in many vitamins and minerals including B1, B3, iron, and niacin and antioxidants; 1 cup of barley supplies 13 grams of fibermore than 2.5 times that of a medium green apple! Millet- high in protein, insoluble fiber, and magnesium. Quinoa- supplies a ‘complete protein’, also a good source of magnesium, iron, copper and phosphorous Amaranth- the only other grain that supplies a ‘complete protein’; also a good source of dietary fiber, magnesium, manganese, and copper. • • Dairy • Dairy products are a great source of calcium, vitamin D and protein • If you are lactose intolerant or sensitive to dairy try alternative dairy products such as almond milk, soy milk, rice milk, oat milk, sheep or goat milk. 6 Inside Aisles Worth a Trip 1. Bulk food o Great to try new grains, nuts or seeds o Small quantities available o Use bulk food section only in markets with high turnover 2. Beans o Soak overnight for easier digestion if needed. High in fiber, iron, and protein. o Adzuki- strong, nutty, sweet flavor; great in soups and stews o Kidney- especially good in simmered dishes where they absorb the flavors of seasonings and the other foods with which they are cooked. o Mung - very nourishing and easier to digest for most people; turmeric, cumin, dried ginger and coriander are some spices that work very well with mung beans. 3. Frozen Fruits and Veggies o A great way to get all the nutrients of the fresh version, without being concerned of spoilage. o Easily be added to dishes to increase the nutritional punch and can again be part of quick cooking 4. Oils o o o o o Olive oil Canola oil Sunflower oil Peanut oil Sesame oil o Soybean oil o Corn oil o Safflower oil 5. Herbs o Herbs contain unique anti-oxidants, essential oils, vitamins, phyto-sterols and many other plants derived nutrient substances, which help equip our body to fight against germs, toxins and to boost immunity level. 6. Nuts and Seeds o Provide healthy fat into a diet; also high in protein o Stick with raw nuts, versus roasted, as they are not exposed to any treatment or heat during processing o Almonds - highest in calcium and fiber o Cashews - high in protein, creamy taste o Pecans - high in iron, delicious toasted in salads and baked goods o pine nuts - rich in magnesium, wonderful evergreen scent and flavor walnuts: used to strengthen kidney and lungs, brain food o pumpkin seeds - extremely high in protein and EFAs; rich in zinc, iron and calcium 7 7. High Fiber Cereal o Review sugar (aim for < than 7 grams) and fiber (aim for > 5+ grams) content carefully. o Evaluate ingredients and make sure whole grain ingredients are listed 8. Sea Vegetables o As this planet’s singularly most nutritious food, sea vegetables contain all the minerals needed for health. They are also high in minerals, vitamins, and amino acids and are excellent sources of iodine, calcium, and iron. o Hijike- one of the most mineral rich choices, it expands to over 4 times its size when soaked. Add to noodle dishes or stir fry with tofu, carrots, and onions o Wakame- this is the seaweed often added to miso soup. Slightly sweet and great on salads also. o Kombu- best used in slow cooking soups, beans, and stews to both flavor and tenderize. Add a whole piece about 2-4 inches long, remove when tender, chop up, and place back in dish. - http://www.helpguide.org/life/healthy_diet_fats.htm - http://www.nutrition-and-you.com/healthy-herbs.html V. Nuts and Bolts of Label Reading The Nutrition Facts label is a boxed panel required by the Food and Drug Administration on most packaged food and beverage products The Nutrition Facts label provides detailed information about the nutrient content of the product The label - sometimes called the nutrition information panel - is intended to help you make healthier choices The required information is standard, but the specific nutrients vary depending on the food product You can read the Nutrition Facts label to determine the amounts of such nutrients as fat, sodium and fiber in specific products 8 Serving Size Calories Nutrients 40 is low 100 is moderate 400 or more is high Limit Total Fat; transfat; Cholesterol; Sodium % Daily Value Get enough Dietary Fiber; Vitamin A, Vitamin C, Calcium and Iron 5% or less is low 20% or more is high Footnote Serving Size The first thing to notice is the serving size. Multiply the following information by the number of servings you consume. Calories and Fat How many calories per serving? How fat laden is the item? No more than 30% of your daily calories should be from fat. 1,600 calories/day diet = no more than 53 grams of fat each day (9 calories in a gram of fat). Limit Saturated and Trans fat 9 Daily % Value The % Daily Value column is intended to be your guide, without having you do all of the math! Based on a 2,000 calorie diet Cholesterol and Sodium Cholesterol no more than 300 mg per day. Sodium should be limited to no more than 2,300 mg per day Fiber Look for more than 5 grams of Fiber per serving Distinguish between soluble and insoluble fiber Protein America tends to overeat protein Amount to 20% of your total calories 1600 calorie diet - approximately 80 grams of protein per day - 4 calories per gram Ingredient List Ingredients listed in order from greatest amount to least Look for the word “WHOLE” as the first ingredient on cereal, bread and cracker items Avoid cereal with sugar as the first ingredient -www.mayoclinic.com/health/nutrition-facts/NU00293 -www.heart.org 10 VI. A Few More Tips Good Nutrition Happens in the Grocery Store 1. 2. 3. 4. 5. Set a grocery budget Plan out your meals for the week Stick to the plan Make a list of groceries that you will need Go to the grocery store and shop Benefits of BHS Business Health Services strives to increase productivity, reduce health care costs, and decrease turnover. Lifestyle choices, personal problems and workplace struggles can negatively impact work performance and hurt your company’s bottom line. At BHS, we work with you to create Workforce Management services that are tailored to address you and your organization’s unique needs to support total wellness. 11
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