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HEALTHY HABITS FOR LIFE
A Common Sense Approach to Healthy Living
Week Five
Shop Smart: Shopping for a Healthier You
Reading Food Labels Balanced Shopping Keeping a Well-
Stocked Kitchen Knowing your Food
Logos
Grocery Shopping for a Healthier You
Keep variety in mind. Shop the perimeter of the
store Read those food labels Be prepared to shop Be an informed shopper
Reading Food Labels
Serving Sizes Nutrient Information Calories per Gram % Daily Value Trans Fat Rounding Nutritional Claims
Balanced Shopping
Grains
Dry cereal, sliced bread,
whole
wheat tortillas, rice cakes, etc
Look for whole grain products
–B-vitamins
–Fiber
–Low in fat
Fruits and Vegetables
Great sources of
–Vitamins
–Minerals
–Fiber
–Antioxidants Most are fat free
Dairy
Great source of
–Calcium
–Protein
–Vitamin D
Ex: cheese, yogurt, cottage cheese
ProteinsMeat, Poultry, Fish, Dry Beans, Eggs and
Nuts
Pay attention to portion size and fat content
Excellent source of:–Protein– Iron–Zinc–Vitamin B-12
Oils and Fats
Pay attention to the type and amount you choose
Great source of
– Vitamin E
– Essential fatty acids
– Energy
Sweets
High in Calories Few nutrients Be discerning:
choose only those you truly enjoy.
Keeping a Well Stocked Kitchen
Knowing your Food Logos
Not All logos are Created Equal Reliable vs. Unreliable
Reliable- Certified Organic Inspected every year by USDA-
independent certifiers. Food cannot be grown with
synthetic fertilizers, chemical, or sewage sludge or contain genetically modified organisms
Animals fed Only with organic foods w/out animal byproducts (free of hormones and antibiotics)
Animals must have access outdoors
www.tufts.edu
Reliable- Certified Humane Raised and
Handled Independent non-profit organization Certifies eggs, dairy, meat, and
poultry Allows animals to engage in natural
behaviors, sufficient space, shelter, and gentle handling to limit stress, ample fresh water and healthy diet free of antibiotics or hormones
Inspections every year. www.tufts.edu
Reliable- Country of Origin
Implemented in 2008 for produce, peanuts, beef, pork, chicken, lamb, seafood and goat.
Allowed consumers concerned about lenient pesticide regulations in other countries to make informed decisions about their food.
www.tufts.edu
Unreliable-Free Range/Free Roaming
USDA regulates the term “free range” for poultry, not beef or eggs and birds are only required to have access to outdoors, which could be a concrete feedlot
USDA considers 5 minutes of outdoor time to be sufficientwww.tufts.edu
Unreliable- Grass Fed
Implies that the animal has been raised on a diet consisting fully of grasses, hay, and forage.
Grass fed claim is only reliable if the product has “USDA Process Verified” shield. www.tufts.edu
UnreliableNatural or All Natural
No standard or verification system for these labels
USDA defines “natural” as “A product containing no artificial or added color and only minimally processed (a process which does not fundamentally alter the raw product.)”
www.tufts.edu
The Plan: Week Five
Become an informed shopper. Read the food labels.
Create a healthier kitchen. Complete the Food and Activity
Journal for this week.