A heart healthy-approach_to_grocery_shopping

Copyright © 2010 by Joslin Diabetes Center, Inc.Joslin Diabetes Center, Inc. www.joslin.org. All rights rights reserved.
Copyright © 2010 by (www.joslin.org). All rights reserved. by Joslin Diabetes Center, Inc. (www.joslin.org). All reserved.
Copyright © 2010

Program Objectives
• Identify heart-healthy
ingredients and foods

• Practice reading a
food label

• Discuss strategies
to make choosing
healthy foods easier

Copyright © 2010 by Joslin Diabetes Center, Inc. (www.joslin.org). All rights reserved.

Key Messages
• Understanding the basic principles of a
heart-healthy diet can make it easier to
make better food and ingredient choices.

• The food label is an important tool to
guide consumers to make heart-healthy
food choices.

• Start by shopping the perimeter of the store
to find a wide selection of nutrient-rich foods.


Identify Heart-Healthy Guidelines
• Fats
– Limit saturated fat
– Low (zero) trans fat
– Limit cholesterol
• Fiber and Whole Grains
– Aim for more
• Sodium (salt)
– Eat less
• Nutrient-rich foods


Fats: Fiber:
Limit:
Choose more: Sodium:
• Fruits and vegetables Limit:
• Saturated fats
(ex: fatty meats, full-fat dairy, • Whole grains • Visible and added
butter) • Beans and legumes salt (ex: salty snacks)
• Trans fats
• Canned vegetables,
• Cholesterol soups, beans
Choose more: • Prepared foods
• Monounsaturated fats
(ex: olive, canola oils)
• Polyunsaturated fats Nutrient-rich foods:
(ex: corn, sunflower oils) Limit:
– including Omega-3 fats Highly processed and prepared foods
(ex: fish, vegetable oils) high in calories, fat, sugar, and/or sodium
Choose more:
• Fruits and vegetables
• Whole grains
• Fat-free and lowfat dairy products
19
• Poultry, lean meats and fish


Read Labels
Be an Informed Consumer!

• Nutrition Facts panel
• Ingredient list
• Other resources
– Store resources
• Meats
• Produce
– Calorie-count books
– Websites
• Shelf-tag labeling


Key Messages
Determine the serving size

Saturated fat & Cholesterol: Keep low; Trans fats: 0

Sodium (salt): Keep low

Dietary fiber: Aim for more

Not necessary to review


Supermarket Strategies
Key messages

• Shop from a list
• Avoid shopping when
hungry
• Don’t be pressured by
end-aisle displays,
samples or discounts!
• Take time to read the
label


Shop the Perimeter of the Store


Fruits and Vegetables
Choose more!


Nutrition Notes
• Aim for 5-9 servings a day
• Choose a rainbow of fruits and vegetables.
Bright colors mean more nutrients!
• Eat skins and peels for more fiber when
possible
• Buy fresh produce in
season when possible
• Frozen – a great choice!
• Canned – may be higher
in sodium
• Try something new!


Meat, Poultry & Fish
Choose Light and Lean


Nutrition Notes
• Controlling portions controls fat and calories!
– 3-6 oz. = one serving
• Poultry
– Skinless is lowest in fat
• Beef, Pork
– Ground – extra lean
– Tenderloin, round steak
• Fish
– Aim for twice a week
(esp. fatty fish)
Plan a heart-healthy
method of cooking!


Nutrition Notes At the Deli Counter
• Most choices are high in sodium and
many are high in fat
• Sample lower-sodium
and lean options
• Ask for thinly sliced –
will seem like more!
• Bulk up sandwiches
with vegetables; add fiber with
whole-grain bread


Dairy: Aim for Non-Fat and Lowfat


Nutrition Notes
• Milk
– Drop down one level of fat at a time
• Yogurt
– Read labels carefully for calories, fat
and carb content
• Eggs
– Limit yolks to 3/week
– Don’t use cracked or
broken eggs


Spread the Word!
Nutrition Notes
• Butter
– Avoid/limit;
high in saturated fat
• Stick margarine
– Avoid/limit;
contains trans fat
• Soft vegetable
oil spreads
– Choose in place of butter or stick margarine
– 70% less saturated fat than butter; no trans fat
– Source of “good” fats
– Read labels for saturated fat content


Say Cheese!
Nutrition Notes
• Cream cheese
– Fat-free, reduced-fat and regular
• Cottage and ricotta cheese
– Vary in sodium and fat content
• Snack cheeses
– An easy low-carb snack;
choose lowfat
• Hard cheeses
– Watch portion sizes
– Choose based on intended
use (melting, shredding, etc.)
– Check labels for fat content


Breads / Bakery
Go for the Grain


Nutrition Notes

• Look for a “whole
grain” as a first
ingredient
• Aim for 3 servings of
whole-grain foods
per day
• Choose bread with
2-3 grams fiber
per slice


Cereals, Pastas, Rice
Keep Goin’ for the Grain!
• Oats – source of soluble fiber;
can lower cholesterol

• Rice/grain mixes – use
¼ - ½ seasoning packet

• Brown rice – counts as
a whole grain

• Whole-grain pasta – try
different varieties


Beverages
Make Healthier Choices!
• Choose more:
– Water
– Lowfat or skim milk
and soy beverages
– 100% fruit juices, tea
and coffee (plain)
• Go easy:
– Regular and diet sodas
– Energy/sports drinks, juice drinks
– Cocoa mixes
– Alcoholic beverages

Oils and Salad Dressings
Source of “Good” and Essential Fats
• Vegetable oils
– High in polyunsaturated fats
• Corn, sunflower, soybean
– High in monounsaturated fats
• Canola, olive, safflower
– Light – lighter in color not calories
• Non-stick cooking sprays
• Salad dressings
– Wide range of calorie, fat and sodium
contents
• Mayonnaise – use reduced-fat varieties

Nutrition Notes
Snack and Sweet foods
• May be high in sodium
and fat
• Many choices available
• Individual dessert
and “snack” packs
helpful for controlling
portions
• Sugar-free doesn’t mean calorie-free or
carb-free


Other
• Soups
– Broth-based have
less cholesterol and
saturated fat than
creamed
– Look for reduced-sodium
varieties

• Frozen meals
– Aim for less than 600 mg sodium per meal

• Pasta Sauce
– Aim for less than 480 mg sodium per serving


Checking Out
• Avoid last-minute temptations

• Stick to your list

• Consider the store brands

• Buy fruits and veggies in season

• Limit snacks and sweets


Wrap up….
• Identify heart-healthy ingredients
• Shop the perimeter of the store
• Use food labels to guide choices


You’re Off and Running! Good Luck!


Acknowledgements
• Joslin Development
Team:
• Amy Campbell, RD, CDE
• Judy Giusti, RD, CDE
• Melinda Maryniuk, RD, CDE

• Joslin Dietitians,
especially:
• Nora Saul, RD, CDE
• Tracy Lucier, RD, CDE
• Gillian Arathuzik, RD, CDE
• Amanda Kirpitch, RD, CDE
• Emmy Suhl, RD, CDE
• Elizabeth Staum, RD, CDE
• Beth Ackerman, RD, CDE
• Andreina Millan-Ferro, RD

About Joslin Diabetes Center
Joslin Diabetes Center is the world’s preeminent diabetes clinic,
diabetes research center and provider of diabetes education.
Joslin is dedicated to ensuring that people with diabetes live long,
healthy lives and offers real hope and progress toward diabetes
prevention and a cure for the disease.
Founded in 1898 by Elliott P. Joslin, M.D., Joslin is an
independent nonprofit institution affiliated with Harvard Medical
School.

For more information about Joslin,
call 1-800-JOSLIN-1 or
visit www.joslin.org.


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