Grocery Store FundamentalsTips for Smarter Grocery ShoppingApril 22, 2015

Courtney ButlerLauren MetropulosAllie OtwellBei Wu

Objectives• Navigating the aisles• Shopping seasonally• Shopping on a budget• NuVal Nutritional Scoring System

Navigating the Aisles• Produce• The first section in most grocery stores• Choose a variety of colors in the rainbow

Navigating the Aisles• Bread, Rice, and Pasta• Whole grain vs white and processed grains• Feel full longer• Lower glycemic index

Navigating the Aisles• Cereal• Same rules as bread and pasta• Aim for at least 4 grams fiber per serving

Navigating the Aisles• Dairy• You need ~3 servings of dairy per day• Choose low-fat milk, cheese, and yogurt

to meet your needs• Avoid eating large portions of high fat dairy for heart

health

Navigating the Aisles• Meat, Poultry, and Fish• American Heart Association recommends 2 servings of

fish per week for “good fat”• Salmon, tuna

• Choose lean meat• Sirloin, round, breast

Navigating the Aisles• Canned Foods• Longer shelf life, more convenient• Choose:• No added salt• Packed in water or olive oil

Navigating the Aisles• Frozen Foods• Longer shelf life• Choose without added sauces• Avoid frozen dinners

Seasonal Shopping• Fresh produce costs less when in season• Sustainable• More nutritious

Seasonal Shopping• “But this is Wisconsin…”• Stock up on produce and freeze• Canning • Make a sauce

Shopping On A Budget• Plan menus and make a list• Create a budget; shop with cash• Use coupons and rewards cards• Buy on sale and in bulk• Purchase generic brands • Compare prices• Pre-cut fruit vs. fresh*

Shopping On A Budget• Love Your Leftovers• Using leftovers is a great way of protecting your budget.

Making double batches of dishes and freezing half allows easily accessible meals in a rush.

Shopping On A Budget• How To Use Coupons:• Use coupons for products that you use, coupons can

trick individuals into buying unnecessary items • Opt for the generic version • Avoid buying items in bulk with a coupon unless the

item is frequently used• Check the internet for additional coupons • Find a store that price matches

Shopping On A Budget• Don’t Shop While Hungry• Often times when we shop hungry

we will pick up additional items that seemed attractive at the time, but may not even be used once we get home.

3 Steps of Shopping • Before Shopping:• Know how much money is in your food budget• Check what you already have on hand • Clip useful* coupons and look for store specials• Plan meals based on sales and what you have on hand• Make a weekly shopping list from your meal plan• Have a healthy snack before shopping

3 Steps of Shopping • While Shopping:• Know the prices of items you frequently buy so that you are

able to easily spot sales while shopping • Stick with generic brands• Adjust your shopping list when items are on sale• Only buy in bulk when prices are good and you frequently use

the item • Watch out for “end of aisle” displays • Be aware of products placed at eye level, they are often

unhealthy and pricey

3 Steps of Shopping • After Shopping:• Make a majority of your meals at home rather than eating out• Avoid waste by using leftover foods in stews, casseroles and

soups• Pack leftovers for lunches and snacks for work • Freeze extra foods

NuVal Nutritional Scoring System

NuVal Nutritional Scoring System - What is it?

• Allows you to make decisions about food more quickly by comparing nutrition as you would compare price• Covers all kinds of foods• Objective - no retailers or manufacturers involved

NuVal Nutritional Scoring System - How does it work?

• Scores food on a scale of 1-100• Uses DRIs and USDA Dietary Guidelines for Americans• Considers 30+ nutrients and nutrition factors• Considers how nutrients impact health• i.e. Trans fat and heart disease

• The quality of micronutrients in another key factors is the overall equation• i.e. Protein quality, fat quality, & glycemic load

• Foods with higher nutrient density receive ‘extra credit’

NuVal Nutritional Scoring System• The System does not measure toxins or bacteria• The System does not consider mercury levels in certain

seafood• There is no widely validated evidence that organic foods

have higher nutritional value or nutrient density. Therefore, being ‘organic’ does not affect NuVal score.

NuVal Gamehttps://www.onlinequizcreator.com/nuval/quiz-76148

Referenceshttp://www.eatright.org/resource/food/planning-and-prep/eat-right-on-a-

budget/10-tips-for-eating-right-affordably

https://foodshuttlesatellites.wordpress.com/teaching-materials/cooking-matters-course-handouts/

Questions?