Top 10 Shopping Tips
By Rita Oliveira
May 19, 2006

  1. Check the labels for serving size. Make sure you calculate the nutritional value based on how much you will eat.

  2. Take into consideration what you will have to add to the product in preparation. For example, a powder sauce that you add cream and butter to, may list the nutritional values for the product before being prepared.

  3. Low fat doesn't always mean the product is low in sugar or total calories. Often sugar is added to a product to replace the fat.

  4. Low fat foods are often higher in sodium to make up for lost flavour.

  5. Hydrogenated fats and saturated fats should be avoided. Watch out for hydrogenated oils in snack food, margarine and peanut butter.

  6. Cheese is very high in saturated fat, so when shopping for cheese look for the lowest fat varieties you can find. (7% - 18% M.F.)

  7. When shopping for bread look for whole wheat flour as the first ingredient and only flour listed. Be aware that wheat flour, bleached wheat flour, and white four are all the same thing.

  8. When choosing cereal look for the following values: less than 3 grams of fat, less than 7 grams of sugar and more than 3 grams of fiber per serving.

  9. Do the majority of your shopping around the outside of the grocery store. These foods are fresh and usually contain fewer additives.

  10. Our total calories should be derived from 50% carbohydrate, 30% protein and 20% fat. Your shopping cart should mirror these figures.

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