Presents…

Never go the store hungry

People tend to make bad decisions when blood sugar levels are too low

Always have a list

Buy what you need

Shop the perimeter of the store

Meat and produce department.

Meal Planning: Always plan meals several days in advance. This will ensure that you do not stray from a healthful diet.

Always buy organic produce

Meat (fish, beef, poultry)

Wild caught, grass fed, free range, organic

Minimal processed or packaged foods

Learn to read food labels

Learn the meaning of package claims

Buy what you need as you need it.

Real food has a short shelf life

It is your responsibility

They depend on you

More than half of US kids are overweight

Take them to the with you

Don’t rely on the school to do this – they have already failed you.

0 Trans Fat

May help lower cholesterol

Heart Healthy

Gluten Free

Fat Free

Sugar Free

Marketing Tactics

designed to get you to buy!

Single item foods such as fruits and vegetables must be labeled with the official USDA organic label sticker. You can also find this sticker on single item packaged foods such as eggs and meat.

When packaged foods have multiple ingredients:The USDA label means that the food is at least 95% organic. To ensure total organic status and differentiate between 95% and 100% , the label will read 100% organic only on products that do not have other non organic ingredients.

Foods packaging that reads – “Made with organic ingredients” must contain only 70-94% organic ingredients. The label may list up to three of these ingredients on the front of the packaging.

Reading all food labels is critical

Which means that knowing how to evaluate food labels is also critical

Although the fact panel is important…

Reading the ingredients is a must!

Serving size, amount per serving and calories are important to evaluate the nutrient density of the food.

Fat should be evaluated with the ingredients label (look for trans or hydrogenatedSodium and cholesterol

Calories as a ratio to fat, protein, and sugar

Nutrient % discloses information about selected nutrient density

Energy Density of the different macronutrients

Avoid:

Words you cannot pronounce

Chemicals

Unhealthy ingredients

Labels with long lists

Envelope & stamp glue

Face powder and other topical cosmetics

Lotions

Lip Balms

Lipsticks

Toothpaste

Shampoo & Conditioners

Soaps

Textured vegetable protein

Hydrolyzed plant protein

Extenders and binders

Hydrolyzed vegetable protein

Modified Food Starch

MSG

Natural Flavors

Abyssinian Hard (Wheat triticumdurum)

Amp-Isostearoyl Hydrolyzed Wheat Protein

Atta Flour Barley Grass (can contain seeds) Barley Hordeum vulgare Barley Malt Bleached Flour Bran Bread Flour Brewer's Yeast Brown Flour Bulgur (Bulgar Wheat/Nuts) Bulgur Wheat Cereal Binding Chilton Club Wheat (Triticum aestivum

subspecies compactum) Common Wheat (Triticum aestivum) Cookie Crumbs, dough, or pieces Couscous Crisped Rice Dinkle (Spelt) Disodium Wheatgermamido Peg-2

Sulfosuccinate

Durum wheat (Triticum durum) Edible Coatings Edible Films Edible Starch Einkorn (Triticum monococcum) Emmer (Triticum dicoccon) Enriched Bleached Flour Enriched Bleached Wheat Flour Enriched Flour Farina Farina Graham Farro Filler Flour (normally this is wheat) Fu (dried wheat gluten) Germ Graham Flour Granary Flour Groats (barley, wheat) Hard Wheat Heeng Hing Hordeum Vulgare Extract Hydrolyzed Wheat Gluten

Hydrolyzed Wheat Protein Hydrolyzed Wheat Starch Hydroxypropyltrimonium Hydrolyzed Wheat Protein Kamut (Pasta wheat) Kecap Manis (Soy Sauce) Kluski Pasta Maida (Indian wheat flour)Malt Malted Barley Flour Malted Milk Malt Extract, syrup, flavoring, or

vinegar Macha Wheat (Triticum aestivum) Matza Matzah Matzo Semolina Meringue Meripro 711 Mir Nishasta Oriental Wheat (Triticum

turanicum) Orzo Pasta Rice Malt (if barley or Koji are used) Roux Rusk Rye Seitan Semolina

Semolina TriticumShot Wheat (Triticum aestivum)Small SpeltSpelt (Triticum spelta)Sprouted Wheat or BarleyStearyldimoniumhydroxypropylHydrolyzed Wheat ProteinStrong FlourSuet in PacketsTabboulehTabouliTeriyaki SauceTriticale X triticosecaleTriticum VulgareUdon (wheat noodles)Unbleached FlourVital Wheat GlutenGermamidopropyldimoniumHydroxypropyl Hydrolyzed Wheat ProteinWheat Grass (can contain seeds)Wheat NutsWheat ProteinExtractWhole-Meal FlourWild Einkorn (Triticum boeotictim)Wild Emmer (Triticum

Take a trip to the grocery store and start practicing what you have learned.

At this point it may also be beneficial to re-watch the video tutorial on hidden gluten.