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♪ [music playing-- no dialogue] ♪♪.
Hi, my name is Kaitlin Skwir and I'm a dietetics graduate student
at Eastern Illinois University.
I would like to talk to you today about
doing some healthy grocery shopping.
After this session, you'll not only be able to recognize
healthier alternatives, but you'll be able to make an easy,
healthy meal with some of the items that we talk about.
First, I want to give you a few tips on how to make
your grocery shopping list a little healthier.
First, if you usually buy whole milk,
try instead to buy skim milk.
One 8-ounce glass of whole milk has about 8 grams of fat
while skim milk has none.
Next, if you usually buy white rice, buy brown rice instead.
Brown rice has about the same flavor, but it has
more nutrients such as fiber, magnesium, and zinc.
Try to buy fresh fruits and vegetables as often as possible,
but if this isn't an option, use no added salt,
canned vegetables, or frozen vegetables.
If you have to buy canned fruit, buy fruit packed
in its own juice or in light syrup, not heavy.
Sauces can add a lot of calories, fat, and sodium
to a meal, so try to stay away from creamy dressing,
as they can add a lot of fat, and choose low sodium options,
like this soy sauce, when it's possible.
When you're buying meat for a meal, try to stick
to lean meats, like chicken, pork, or turkey, and try
to stay away from high cholesterol meat like beef,
or high sodium meats like bacon or ham.
When you buy chicken, buy skinless chicken
as the skin can contribute a lot of fat to a meal.
One chicken breast with skin on it has about 15 grams of fat,
while skinless chicken only has about 6 grams of fat.
If your family likes to eat granola bars,
try to buy ones with added ingredients like fiber.
This will turn an easy snack into a healthier snack.
And lastly, if your family likes to eat yogurt,
try to buy plain yogurt instead of flavored.
Fruit-flavored yogurt is packed with sugar
and artificial sweeteners.
One 6-ounce cup of fruit- flavored yogurt has about
100 more calories and double the carbs as plain yogurt.
And if you don't like the taste of plain yogurt,
try adding some fresh fruit or a teaspoon or two of honey
to give it some more flavor.
All of these items that I've talked about can be purchased
at your local grocery store, so they're not hard to find.
And next I want to talk to you about an easy meal that you
can make with some of these items that we've talked about.
So we'll make a quick stir fry.
The first thing you need to do is cook your rice according to
the packaged directions depending on how many people
you are going to be serving, as different brands vary
with their cooking times.
So while your rice is cooking you can take your skinless
chicken and cut it into small bite sized pieces such as this
and season it with a little salt and pepper.
Then you can cook this for about 10 minutes until it's
not pink anymore, and once this chicken is done cooking,
you can add some fresh vegetables such as
peppers, broccoli, carrots, onions, and mushrooms.
You can stir this all up and cook it until all the vegetables
are tender so you can pierce it with a fork.
When this is all done, you can serve it over some rice.
You can season this with a little bit
of low sodium soy sauce for some flavor.
And you can serve this entree with a glass of skim milk
and some fresh fruit for desert, and the whole meal will give
you about 500 calories and only about 6 grams of fat.
If you need more tips on healthy shopping and how to create
some healthy meals you can visit mypyramid.gov,
which is a government-sponsored website made by the USDA.
So I hope you learned a little bit about healthy shopping
and I hope you enjoy your meal.
♪ [music playing-- no dialogue] ♪♪.