Healthy Children Healthy Futures

• Try to list out balanced meal ideas for the week, keeping in mind the days you'll have time to cook from scratch and days you'll be pressed for time.
• When time is short, opt for nutritious convenience items. For instance, couple frozen entrées with ready-to-eat produce.
• If you plan pizza one night, shop for salad, low fat milk and fruit to balance it out.
• Make a grocery list and stick to it.

• Identify the content of key nutrients, such as saturated fat (choose less), trans fat (choose less), fiber (choose more) and calories.
• Make calories count. Compare the calories to the nutrients you’ll be
getting. When one serving of a food has over 400 calories, it’s high in calories.
• Ingredients on the label are listed in decreasing order by weight. Make sure added sugars are not one of the first few ingredients. These include: sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup and fructose.

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Successful Shopping Strategies Smart Solution Checklist Kid-friendly Shopping Trip

Use this checklist to make the most of your experience. PLAN AHEAD • Try to list out balanced meal ideas for the week, keeping in mind the days you'll have time to cook from scratch and days you'll be pressed for time. • When time is short, opt for nutritious convenience items. For instance, couple frozen entrées with ready-to-eat produce. • If you plan pizza one night, shop for salad, low fat milk and fruit to balance it out. • Make a grocery list and stick to it. KNOW TRICKS OF THE TRADE • Look for "round" or "loin" for leaner meat cuts. • Look for "whole grain" when choosing breads, cereals and pastas. GET PICKY WITH PRODUCE • The salad bar is convenient, but items on it are typically costly. READ THE LABELS • Identify the content of key nutrients, such as saturated fat (choose less), trans fat (choose less), fiber (choose more) and calories. • Make calories count. Compare the calories to the nutrients you’ll be getting. When one serving of a food has over 400 calories, it’s high in calories. • Ingredients on the label are listed in decreasing order by weight. Make sure added sugars are not one of the first few ingredients. These include: sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup and fructose. SAVE MONEY • Clip coupons or find stores that price match. • Review store ads before shopping; check for reward offers while shopping. • Stock up on sale items in amounts you can use in a timely manner. • Shop up and down, since costly items are often placed at your eye level. • Store brands are often (but not always) cheaper than popular brands. • Buy in bulk, when it’s of good quality and value. • For the best value, compare unit-prices.
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