eat this, not that: supermarket edition

Eat This, Not That: Supermarket Survival Guide!

Megan Lee & Stefanie Milroy

Things have changed…

1. We’ve added extra calories to traditional foods

ex: High Fructose Corn Syrup instead of Sugar

2. The animals we eat are different today

ex: The average piece of chicken has 266% more fat than in 1971

3. We are drinking more of our calories than ever

ex: A study from UNC found that we consume 450 more calories a day from beverages, nearly twice as many as 30 years ago. That’s an extra 23lbs a year!

Let’s play a game!• To help you make better food choices, let’s test your

knowledge of which food is better for you in….

Candy

Calories 280Fat 14gSaturated Fat 11gSugar 27g

Eat this!Calories 230 Fat 13gSaturated Fat 4.5gSugar 20g

Ice Cream

Eat this!Calories 120Fat 4gSaturated Fat 2gSugars 12g

Calories 360Fat 24gSaturated Fat 11gSugars 24g

Edy’s Slow Churned Rocky Road Ice Cream

Haagen-Dazs Chocolate Peanut Butter Ice Cream

Frozen Pizza

Amy’s Whole Wheat Crust Cheese and Pesto Pizza

Amy’s Mushroom and Olive Pizza

Calories 360Fat 18gSaturated Fat 4gSodium 680mg

Eat this!Calories 250Fat 9gSaturated Fat 3gSodium 560mg

Smoothies and Shakes

Odwalla Super Protein Chocolate Shake

Naked Protein Zone Banana Chocoate

Eat This!Calories 340Fat 7gSugars 40gProtein 20g

Calories 480Fat 3gSugars 70gProtein 32g

Yogurt

Breyers YoCrunch Light w/OreoStonyfield Farm Organic Fat Free Chocolate Underground

Eat this!Calories 120Fat 2.5gSugars 11g

Calories 170Fat 0gSugars 35g

Rice Sides

Knorr Rice Sides Herb and ButterRice-A-Roni Chicken

Calories 310Fat 9gSaturated Fat 1.5g Trans Fat 1.5gSodium 1160mg

Eat this!Calories 280Fat 4.5gSaturated Fat 2.5gSodium 800mg

Breakfast Breads

Thomas’ Light Multi-Grain English Muffin- 1 muffin

Rudi’s Organic Bakery Whole Grain Wheat English Muffins- 1 muffin

Eat this!Calories 100Fat 1gFiber 8g

Calories 120Fat 1gFiber 3g

Cookies

Chips Ahoy! Chewy-3 cookies Oreo-2 cookies

Eat this!Calories 120Fat 6gSugars 10g

Calories 160Fat 7gSugar 14g

Snacks

Cheez-It Party Mix- ½ cup Gardetto’s Roasted Garlic Rye Chips- ½ cup

Eat this!Calories 120Fat 4.5gSodium 290mg

Calories 160Fat 10gSodium 340mg

Popcorn

Calories 80Fat 3.5gSodium 40mg

Eat this!Calories 70Fat 5gSodium 110mg

Cereal

Eat this!Calories 100Fat 2gSugar 1gFiber 3g

Calories 210Fat 2gSugars 13gFiber 8g

Now we will talk about some tips on how to master the supermarket!

How to master your marketRule #2: Look high and low

Since the 1980’s grocery stores have been charging “slotting fees” to food companies for prime product placement. This means eye level. The healthier foods tend to be on the top and bottom shelves.

How to master your market

Rule #1: Work the edges

The healthiest food is found along the walls, while the inner aisles are dominated by things that comes in boxes, bags, or cans.

How to master your market

Rule #3 Learn the lingo

Some companies use words that sound healthy but aren’t.

Ex: “Whole Grain” and “MultiGrain” are not the same thing. “Whole grain” means the entire grain kernel has been used whereas “Multigrain” means more than one type of grain was used.

How to master your market

Rule #4 Fewer ingredients means healthier food

Rule #5 Watch the Totem Pole

Labels can be confusing to read. Think of the ingredients list like a totem pole, with ingredients toward the top as more prevalent. Also, if you ever have to choose between two products, pick the one with the shorter list of ingredients.

230 and 231 HHP Building

334-4131

Healthy_uncg@uncg.edu

Healthy.uncg.edu

@ HealthyUNCG