| Adventures in Kids Nutrition & Fitness! |
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| Plan Ahead
* Try to list out balanced meal ideas for the week, keeping in mind the days you'll have time to cook from scratch and days you'll be pressed for time. * When time is short, opt for nutritious convenience items. For instance, couple frozen entr�es with ready-to-eat produce. * If you plan pizza one night, shop for salad, low-fat milk and fruit to balance it out. * Make a grocery list, stick to it. Know Tricks of the Trade * Look for "round" or "loin" for leaner meat cuts. * Look for "whole grain" when choosing breads and pastas. Get Picky with Produce * The salad bar is convenient, but items on it are typically costly. * Purchase in-season produce. * Buy only the produce you can use in 3-4 days. The nutritional value and quality decline beyond that time. * Purchase canned and frozen fruits and veggies, too�they�ll last longer. * Use local farmers markets when possible; the foods are fresher. Don't Shop Hungry * You�ll be able to stick to your list better on a full stomach. Be a Food Inspector * Examine your items. * Make sure they�re free of cracks or dents. * Check expiration or sell-by dates. Read the Labels * Identify the content of key nutrients, such as saturated fat (choose less), trans fat (choose less), fiber (choose more) and calories. * Make calories count. Compare the calories to the nutrients you'll be getting. When one serving of a food has over 400 calories, it's high in calories. * Ingredients on the label are listed in decreasing order by weight. Make sure added sugars are not one of the first few ingredients. These include: sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup and fructose. Save Money * Clip coupons or find stores that price match. * Review store ads before shopping; check for reward offers while shopping. * Stock up on sale items in amounts you can use in a timely manner. * Shop up and down, since costly items are often placed at your eye level. Store brands are often (but not always) cheaper than popular brands. * Buy in bulk, when it's of good quality and value. * For the best value, compare unit-prices. From: http://www.healthychildrenhealthyfutures.org/shoppingstrategies.htm |
| Helpful Hints |
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| Grocery Shopping Strategies |
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