Grocery Store Tour Guidesheet

Supermarket Tour Guide Topics of Discussion

Basic information Provide the following information anytime during your program:  Reading labels (consider a handout)  Identifying faulty label claims  Becoming more aware of advertising  Focusing on the store perimeter  Identifying surprising sources of sugar (eg, pasta sauce, yogurt, macaroni and cheese, baked beans, peanut butter, etc)  Recognizing other names for sugar (eg, fructose, sucrose, glucose, dextrose, corn syrup, maltose, lactose, honey, etc)  Finding reliable Web sites for food safety and nutrition information (consider a handout)  Explaining the difference between soluble and insoluble fiber, and how to tell whether products boasting “added fiber” are beneficial or not

Produce Make sure you mention:  Why it is important to choose produce with a variety of colors  What “starchy” vegetables are  The lack of nutrients in iceberg lettuce vs other varieties  Why it is important to wash fruits and vegetables, even if skin is removed (eg, bananas)  Tips for eating more produce—even salsa counts (consider a handout)  The cost of precut and washed fruits and vegetables vs cutting, removing seeds, and washing them yourself  What fruits and vegetables (the “dirty dozen”) are most susceptible to pesticide residue: o Peaches o Apples o Sweet bell peppers o Celery o Nectarines o Strawberries o Cherries o Pears o Imported grapes o Spinach o Lettuce o Potatoes  How to save money and get more flavorful produce by choosing fruits and vegetables when they are in season (consider a handout)  Fruit and vegetable juices are OK occasionally, but lack fiber and often contain added sugar and sodium  How to determine freshness of several types of produce  Uses for fresh herbs  What equals a serving, and how many servings of fruits and vegetables to eat per day and week

Health food and organic foods Share the following information:  What organic labels mean  Organic foods are not lower in calories, fat, sodium, or cholesterol than other foods  The nutritional content of “energy bars”—usually used as a meal replacement and not in addition to a meal, but most do not contain much fiber or antioxidants, and many contain a large amount of saturated fat and sugar  Advertising claims, including those that promise to provide energy, immunity, and relaxation benefits  Ideas on how to use tofu

Meat, chicken, and fish Discuss these topics:  Ground turkey packaging should say “white” or “breast” meat  The types of fish that are highest in omega-3 fatty acids and why this matters  Fish that are highest in toxins, such as mercury  Sodium, saturated fat, and cholesterol content of processed-meat products  Use of lean cuts of meat and pork (consider a handout)  Cooking methods to preserve flavor without adding much fat  Meat as an important source of iron, zinc, and vitamin B12 in many American’s diets  Uses for different cuts of meat  Comparison shopping for price—boneless vs bone in, etc  How to “stretch” meat  What “% lean” actually means and how much weight actually is lost when cooking meats that contain higher amounts of fat (not much cheaper after all)  Nitrate content of cured meats

Canned goods Talk about:  Rinsing canned vegetables or choosing low-sodium varieties  Amount of sodium in a serving of regular soup vs reduced-sodium soups  The surprising amount of sodium in jarred sauces  The nutritional content of canned fruits and vegetables vs fresh (consider a handout)  Ideas for using canned and dried beans (consider a handout)  Varieties of grain products that are not as commonly used (eg, amaranth, quinoa, couscous, etc) (consider a handout)

Breads Explain the following:  The difference between “whole wheat” and “wheat”  Addition of modified food starches, inulin, etc, to increase fiber and the lack of evidence supporting health benefits of these ingredients  “Whole grain,” “7 grain,” and “12 grain” do not mean more fiber  Target of 2 grams (g) of fiber/1-ounce (oz) slice

Cereals Make sure you cover:  Misleading food labels  Sugar content of certain brands  Fiber content  Cereal and granola bars—high in sugar and low in fiber

Baking goods Discuss the following:  Low-fat muffin mixes, etc are not always low calorie  Artificial sweeteners, covering the latest additions to the market and research concerning safety; consider providing cooking and baking tips for people who want to incorporate these products into their diets

Oils Describe the differences:  A comparison of different types of oil, including uses; monounsaturated, polyunsaturated, saturated fat content; and cost (consider a handout)  Trans fat is partially hydrogenated oil; sometimes product is labeled as “trans-fat free,” but still contain some trans fat

Dairy products Share the following information:  Eggs are not as bad for cholesterol as once thought  New varieties of “deluxe” skim-milk products taste similar to 2% milk  Some margarine spreads contain plant stanols  The difference between regular and Greek yogurt  White cheeses are lower in fat than yellow cheese  The sodium content of different cheeses  1 oz is the serving size of cheese  Controversy of whether people who drink more milk lose more weight  Calcium needs are broken down by age; compare calcium content of various dairy products (consider a handout)  Butter vs margarine sticks vs soft spreads

Snacks Provide advice for snacking:  Potato chips—purchase baked and vegetable chips vs regular  Nuts—high in antioxidants and nutrition, but are also high in fat  Other low-fat snack ideas—pretzels, reduced-fat popcorn, etc  Fruit snacks—very high in sugar and do not contain any fruit

Review Date 5/09 G-1024