10 Basic Foods of the Mediterranean Diet

Med Diet Pyramid

Shopping for Diabetes

Diabetes affects 25.8 million people of all ages and 8.3 percent of the U.S. population. In 2010, almost 2 million people were newly diagnosed with diabetes. Whether you are counseling a client, providing a lunch and learn session, or leading a supermarket tour, diabetes and blood sugar control will be a topic of interest. Be prepared with these Handouts on Diabetes and Blood Sugar Control, a Brand-Name Shopping List that includes Carb Choices, a Presentation Kit, and a Supermarket Tour Guide.

FREE Healthy Snacks for Diabetes. Find tips on choosing a healthy snack that will keep your blood sugar controlled and a list of easy to prepare 15 gram carbohydrate snacks.

Some tips are:

• Plan 3 snacks a day and aim for 1 Carb Choice (11 to 20 grams each)
• Add protein to slow blood sugar
• Whole grains and fiber will also slow blood sugar

Sample 15 grams snacks are:

• 1/2 medium apple and 1 tablespoon peanut butter
• 1/2 cup lowfat chocolate milk
• 3 cups microwave popcorn (low fat)

Download the FREE Tip Sheet on Healthy Snacks for Diabetes

Ancient & Alternative Grains

Whole grains have become a priority for health conscious consumers due to the 2010 USDA Guidelines and the MyPlate program that emphasizes the importance of eating at least 3 servings of whole grains (48 g) each day. Wheat, corn, rice, and oats represent the largest market share of whole grain food sales. However, various ancient and alternative grains are gaining the attention of savvy
consumers and the food industry. These include amaranth, buckwheat, flax, Indian rice grass, millet, teff, quinoa, and sorghum.

Several of these ancient grains have become common on grocery store shelves in the form of flours and flakes although few consumers know how to prepare and incorporate these grains into their diet. More of these ancient grains are showing up in prepared foods such as bread, cereal, crackers, chips, and side dishes.

This month’s SUPERMARKET SAVVY Newsletter searched the grocery shelves for foods that contain these ancient and alternative grains and provides information on buying, preparing, and eating all types of whole grains. Read reviews of Nature’s Path Ancient Grains Granola, Progresso Barley Soups, Kashi 7 Whole Grains and more. Enjoy recipes for 10 Grain Yogurt Quickbread and Tangy Quinoa Salad among others. Find a Whole Grain Tip Sheet and Comparison Chart. Read more about the current issue.

Let me know your favorite whole grain product or give me a tip on how you get your family to eat whole grains and you will be entered into a contest for a free Bob’s Red Mill Cookbook: Whole and Healthy Grains for Every Meal of the Day.

Last Minute Tips for a Healthy & Blessed Thanksgiving

As the count down to the Thanksgiving meal evolves, take a deep breath and focus on the company rather than the food. Think of fun ways to interact that don’t involve food–take a walk, play a game, do a craft, etc.

When food is the focus, think about cutting the fat and sodium where possible:

• Try a fat free and reduced sodium stock or broth–try Swanson.
• Use a fat skimmer to rid the turkey drippings of fat and make a low fat gravy.
• Try a Soy Nog rather than regular Egg Nog to cut calories and fat.
• Use a low fat and sodium canned cream or mushroom soup for casseroles.
• Prepare stuffing with whole grain bread for added fiber, vitamins, and minerals.
• Substitute egg whites for whole eggs and evaporated skim milk for cream in your pumpkin pie recipe.
• Serve cut up raw veggies with a low fat dip for an appetizer.

Enjoy your holiday! Count your blessings!

For more thoughts on Healthy Holiday Foods and to access a Tip Sheet on 10 Healthy Holiday Foods go to www.supermarketsavvy.com.

Fruits & Veggies Get Kids Excited About Eating Right

Jackie wants to be a strawberry because it’s her favorite fruit and so sweet. Jake wants to be cherries because they grow in a bunch and he likes hanging around with his friends. Rocco wants to be mixed vegetables so he can talk different languages with the other vegetables, and he doesn’t want to be eaten. Who knew kids could take on the ‘personalities’ of fruits and veggies so creatively? Amazing.

Next time you’re in the supermarket, try asking a child which fruit or vegetables she/he would like to be and why? You’ll be surprised to hear the answer, and you might be surprised at their excitement, too. There are so many questions you can ask kids to get them talking about fruits and veggies. Here are a few to get you started:

• What’s your favorite color for a vegetable?
• What’s your favorite flavor for a fruit?
• Which vegetable looks the most colorful on your dinner plate?
• Which vegetable tastes good for breakfast?
• What fruit makes the biggest crunch when you eat it?

In case you are wondering, two vegetables that Rocco wants to see on his dinner plate are tomatoes and salad. Jackie would rather see raw celery and carrots on hers, and Jake chooses roasted asparagus and plenty of raw onions for his plate. Luckily, these three delightful kids are siblings so let’s assume that eventually they will all expand their veggie horizons by sharing when the dinner bell rings. And, that goes for fruit, too!

For more creative and fun resources that help kids’ become family leaders for good nutrition, be sure to preview Savvy Kids at the Supermarket. There are Mini Kits, Party Planners and Kids’ Cards so every kid can learn about his/her favorite foods. It’s an affordable investment for a lifetime of great flavors and great health. And, remember, hands-on, fun education begins at your supermarket!

Cindy Silver, MS, RD, LDN is today’s guest blogger. She is the owner of Market Basket Nutrition, a nutrition education counseling and consulting business in North Carolina. Cindy’s weekly blog helps families with kids learn better skills with meal planning, grocery shopping and nutritious cooking at home. She is the creator and author of Savvy Kids at the Supermarket products.

Healthy Holloween Treats

Halloween and health may seem like an oxymoron but there are some healthier options for Halloween treats–popcorn balls, dried fruit products, trail mix and even reduced sugar candies are just a few suggestions.

Just as our latest newsletter focused on eliminating ‘Added Sugars,’ the focus on Halloween treats should be on lowering the sugar content. Some popular small sized candies with lower amounts of added sugar include Wonka Mini Laffy Taffy (4.2 grams), Hershey’s Assorted Miniatures (4.4 grams), Hershey’s Nuggets Dark Chocolate with Almonds (4 grams), Reese’s Peanut Butter Cups (8 grams), and Skinny Cow Dreamy Clusters Candy (8 grams).

Dried fruit snacks come in lots of shapes and flavors and are like candy to kids. Since fruit is a natural source of sugar, the focus should be on finding those with no or little added sugar. Also check the ingredients for ‘partially hydrogenated oils’ and ‘artificial food colors.’ Some of our favorites are Betty Crocker Simply Fruit Roll-Ups (10 grams sugar), Sensible Foods Crunch Organic Dried Fruit Snacks (16 grams sugar) and Annie’s Homegrown Bunny Fruit Snacks (10 grams sugar).

Find more Healthy Halloween Tips on www.SupermarketSavvy.com.

Savvy Kids at the Supermarket

Would you like to serve up a health portion of food and nutrition to your kids? Do you need a new idea for a party

one that is fun and informative? Are your kids picky about foods and you would like to get them to try new fruits or vegetables? Give Savvy Kids at the Supermarket a try! Cindy Silver, a registered dietitian has spent the past 15 years entertaining and educating kid-focused activities in the supermarket in her role as a supermarket nutrition educator for Lowe’s Foods in North Carolina.

Savvy Kids at the Supermarket (SKS) is a series of 9 modules for parties, family dinners and tasting new foods. For instance, the SKS Mini-Kits focus on family meals and snacks with 3 themes–Power Breakfast, Sugar-Buster Snacks, and Fun Family Dinners. Each Mini-Kit includes 8 to 12 kid-friendly recipes, a colorful step-by-step guide of 5 pages and a fun activity sheet. Mini Kits sell for $11.99 each or al 3 for $29.99 (a $6 savings).

SKS Party Planners make birthday parties easy on parents and fun for kids. You guessed it…every party begins at the supermarket where kids prowl around to find ingredients for a simple party or meal and/or snacks. Afterwards, they head home for some fun in the kitchen and a party that serves up healthy choices. Choose from 3 themes–Pizza Party, Picnic Party, and Sleepover Party. Each Party Planner Kit includes 3 kid-friendly recipes, 3 party meal solutions, party favor suggestions, a colorful step-by-step guide of 3 pages, and a fun activity sheet. SKS Party Planners are $6.99 each or 3 for $17.99 (a savings of $3).

To encourage young children to try new fruits and vegetables, Cindy has 3 Kids’ Cards Themes–Tasting Apples, Tasting Vegetables, and A Supermarket Garden. Every card set starts with a hunt for one special food in the produce aisle. Kids learn by seeing, smelling, touching, and tasting. After checkout, they return home to think about how the food grows. Then, they help cook up a tasty and nutritious recipe. The Kids’ Cards are $6.99 each or all 3 for $17.99 ($3 savings).

Visit me at the American Dietetic Association Food & Nutrition Conference this weekend in San Diego. You can find me at the Member Product Marketplace on Sunday from 8 am to 4 pm. I will have sample SKS modules for you to preview.

Tips for Feeding Healthy Kids

1. Offer a variety of healthy foods. When children eat a variety of foods, they get the nutrients they need from every food group. They will be more likely to try new foods and t like more foods. This will make it easier to pan family meals.
2. Start with small portions. Offer children small, easy-to-eat amounts to make eating easy and more enjoyable. Use smaller bowls, plates, and utensils for your child to eat with. Don’t insist that children finish all the food on their plate. Let your child know it is okay to only eat as much as he or she wants. We are born with an internal mechanism that signals full—don’t mess with it.
3. Follow a meal and snack schedule. Regularly scheduled meal and snack times help your child learn structure for eating. Your child is more likely to eat healthy meals and try new foods if snacks are not offered too close to mealtime.
4. Make mealtime an enjoyable family time. Family meals allow your child to focus on the task of eating and give you a chance to model good behaviors. You may not be able to eat together every day but try to plan a family meal at least once a day. It takes a little work to bring everyone together for meals, but it’s worth it. Involve your child in the conversation. Ask questions like:
   - What made you feel really happy today?
   - What did you have to eat at lunch today?
   - What’s your favorite veggie? Why?
   - Tell me one thing you learned today?
   - What made you laugh today?
5. Make food fun for picky eaters. Picky eating is temporary so don’t get discouraged. Get your child involved in planning, shopping for, and preparing the food. Let them create snacks, salads, or desserts. Be creative with the food—try fun and interesting food shapes.
6. Set a good example. Your child picks up all of your attitudes and behaviors—including your eating habits. Children love to copy what their parents do. They are likely to mimic your table manners, your likes and dislikes, your willingness to try new foods, and your physical activities.

SAVVY KIDS at the SUPERMARKET

Serve up a healthy portion of food and nutrition education that will delight kids of all ages as they explore the supermarket and prepare foods. Savvy Kids at the Supermarket is a way to get kids involved in the food decisions. Find interactive modules on Power Breakfast, Fun Family Dinners, Tasting Apples, and Pizza Parties. Learn more about Savvy Kids at the Supermarket.

Frozen Fruit Bars Can Count as a Fruit Serving

Are you one of the people who average under 2 cups of fruits and vegetables each day when 5 to 6 cups is recommended by the 2010 U.S. Dietary Guidelines? On average only 8% of Americans consume the recommended servings of fruit per day.

Many frozen fruit bars can be counted as a serving of fruit because they contain real fruit, fruit juice, or fruit concentrate. But some only contain fruit flavors and sugar. Read our reviews of frozen fruit bars in the July SUPERMARKET SAVVY Newsletter and access a comparison chart of 4o Frozen Fruit Bars with SUPERMARKET SAVVY Picks for the healthiest bars. Here are some of the healthiest and our favorites–Jolly Llama Whole Fruit Squeezups, Del Monte Fruit Chillers, and  Jamba Sorbet Bars.  

Learn more about Frozen Fruit Bars with tips on purchasing and making your own.

Savvy Shopping at Farmer’s Markets

Summer is the time to find a local farmer’s market–the perfect place to get the season’s best produce at reasonable prices. Here are some tips for enjoying and benefiting from a farmer’s market.

Inspiration. There is nothing quite like the vibrant colors, fresh aromas, and fabulous flavors of a farmer’s market. Let the produce be the incentive for menu planning. Remember than the US Dietary Guidelines MyPlate program recommends that half your plate should be covered with vegetables.

Be Impulsive. A farmer’s market is one place where planning ahead is not recommended and impulse buying is recommended. Go to the farmer’s market with an open mind. Try new fruits and vegetables and let your mind consider new ways to prepare them and incorporate them into your family meals.

Support Local Farmers. Local, small farms need all the support they can get. You may find a local farmer that you want to contract with for regular deliveries of seasonal produce. Take the opportunity to discuss with the grower their growing techniques and what fruits and vegetables are in season. They are the experts–pick their brains. They will have suggestions for preparing their produce and may even have recipe suggestions.

Free Samples. Generally, farmers provide free samples of their produce. This is a great way to try fruits and vegetables that you are not familiar with. Get acquainted with different varieties of apples, peaches, and even corn. What makes each farmer’s produce unique.

Organic Produce. You will probably find some organic produce and products at a farmer’s market. Remember to balance the value of organic produce with the price. A farmer that is not certified organic may use some of the same green farming methods. Ask the farmers about their use of pesticides, etc.

Buy Seasonal Produce. Obviously, you can’t get any closer to seasonal produce than at a farmer’s market unless you grow it yourself. Research shows that the less time between picking and eating of produce, the more nutritious. Nutrient levels will decrease over time.

Take a Tour. Check out all the vendors and compare prices. Taste when you can and develop a discerning palate. Purchase only after doing some comparison shopping.

More than Produce. Most farmer’s markets also include local vendors of other products such as olive oil, honey, fresh baked bread and cookies.

What to Bring. Be sure to bring cash in small bills and your own bags with handles. Also plan time for tasting and visiting and bring an open mind for experiencing new produce and products. Enjoy the experience of fresh foods!

Click here to find a Farmer’s Market near you.

Find a Free Chart on Key Nutrients in Fruits & Vegetables