Tip:
Highlight text to annotate it
X
Hi, my name is Jamie Sloan, and I'm a graduate student
at Eastern Illinois University.
I'm studying to be a registered dietician, which basically means
I want to help people make better choices
when it comes to eating.
So we all go to the grocery store on a fairly regular basis.
So today I'm going to walk you through some basic tips
on what to shop for when you're at the grocery store.
First of all, you never want to go to the store
when you're hungry.
This leads you to making choices that you wouldn't normally make
like buying those Twinkies or Oreos.
Also, it's a great idea to make a detailed shopping list
before you go.
Take advantage of making a list and take that
when you head to the store.
Be sure to look through the paper and find any ads that
tell you what's on sale at the store.
You can also look for coupons that you can use at the store.
Another tip you can use before heading to the store,
is if you're going to be following a certain recipe
that day whenever you're shopping, look through
the recipe first and see if there's any alterations
that you can make to possibly lower the fat content.
For example, I love making this taco dip recipe.
The recipe calls for 16 ounces of regular sour cream
and 8 ounces of regular cream cheese.
An easy way to alter this recipe and make it a little bit
lower in fat is to use either reduced-fat or fat-free
sour cream and cream cheese.
Another basic tip for grocery shopping is we all know that,
at grocery stores and Wal-Mart, you get a ton of plastic bags.
These days, you can buy reusable grocery bags and take them
with you each time you go.
So I have a bag like this that I will take with me today.
Bread is a pretty common item on most people's shopping lists.
However, this section can be confusing because there are
so many different options available today.
Breads are a source of grain in the diet,
and according to MyPyramid, you should try and get
at least half whole grains in your diet each day.
Whole wheat can be misleading, because
it isn't the same as whole grain.
Look for whole grain on packages of bread, and even on things
like bagels and English muffins.
Just like breads breakfast cereals are also a great source
of grains in your diet.
Breakfast is a very important meal of the day,
so it's important to start your day off right
with a good dose of grains and fiber.
Things like Pop Tarts and cereals like Lucky Charms
and Fruity Pebbles sound great for breakfast in the morning.
However, these aren't the best choices.
Try to avoid these when you're shopping, because
they are so high in sugar.
Pastas are another source of grains in your diet and as you
can see there are many different options to choose from.
You can't go to the grocery store and not stop
in the produce section.
We all know that fruits and vegetables
are great source of nutrients.
For example, ready-to-eat carrots and apples are great
items to take in the car, and to be used as a snack.
Alright, so now we're in the dairy section.
This section contains items that are very high in calcium
which are great for strengthening our bones.
Items found in this section include milk, yogurt,
and various cheese products.
The important thing with the dairy section is to evaluate
the different options available.
For example, with milk you can choose from whole, 2%, 1%,
or skim or fat-free milk.
As we get older, we don't need as much fat content
from our milk.
Now, we're in the meat section, as you can see.
There's several different choices available.
The thing to watch with meats is their fat content.
So, when leaner options are available,
try and take advantage of those.
Chicken is a great option because it is leaner than
your red meats and can be used in many different dishes.
Okay.
So the last place that you want to stop
is probably the frozen section.
There are a lot of good options available in the frozen section,
such as your frozen vegetables and your frozen fruits.
They actually retain more nutrients
compared to canned goods.
So, if you have a sweet tooth and can't stay away from
the different ice creams available, there are
reduced-fat or even fat-free options for you to try.
So, I'm back from the store, and I found a ton of great things.
Just a few reminders when you're going shopping.
Don't go whenever you're hungry, because you're more likely to
purchase those unhealthy items that you don't really need.
Be sure to make a detailed list when you go.
If you're shopping for a certain recipe, look the recipe through
and see if there are any healthy modifications that you can make.
If you have reusable grocery bag available, make sure
to take those with you so you're not wasting plastic bags.
I hope you'll follow some of these practical guidelines
when you're grocery shopping.
Remember, if you shop healthy, you can eat healthy.