Download HEALTHY HABITS FOR LIFE

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 WellStocked 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
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Serving Sizes
Nutrient Information
Calories per Gram
% Daily Value
Trans Fat
Rounding
Nutritional Claims
Balanced Shopping
 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
Proteins
Meat, 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
www.tufts.edu
 Inspected every year by USDAindependent 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
ReliableCertified 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
ReliableCountry 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
UnreliableFree Range/Free Roaming
www.tufts.edu
 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 sufficient
UnreliableGrass 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
Unreliable
Natural 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.