Nutrition

2010 Edition - Volume I

Here’s to a healthier you!

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SHOP ‘n SAVE brings you MyPyramid, the new food guide system developed by the USDA. Now SHOP ‘n SAVE provides easy-to-use guidance for eating healthy… right on our store shelves! Brands such as Fresh Express or Healthy Ones are items we offer everyday, plus many more to assist you in your pyramid needs. When you stroll the aisles, you’ll encounter signs that let you know what MyPyramid recommends for each food group.

Visit shopnsavefood.com to link to MyPyramid.gov.

There you can enter your age, gender, and physical activity level to find out just how much of what foods are right for you.

Take this booklet with you as you shop. Watch for store signage and use this booklet as a guide for making those smart choices. You’ll see just how easy it is to combine eating right with physical activity for positive results!

Shop with us and fill your cart with foods that are for you and your entire family!

s! d o fo

K L I

ch i r m iu c l ca r ou y t Daily Recommendations Dairy (In Cups) Ge

M

Milk (

3 cups cu a day for a 2000 calorie diet*)

This group contains co ont milk and foods made from milk that retain their calcium calcium, m, li like cheese, cottage cheese or yogurt.

Age Groups

Children

2-3 44-88

2 2

Girls

9-13 14-18

3 3

Boys

9-13 14-18

3 3

Women

19-30 31-50 51+

3 3 3

Men

19-30 31-50 51+

dairyy

What cou counts as one cup in the milk group? coun In general, 1 cu cup of milk or yogurt, 1 1/2 oz. of natural cheese or 2 oz. of proc processed cheese can be considered as one cup from the milk group. g Consuming milk products provides nutrients like calcium, potassium, vitamin vitam D, and protein. People who have a diet rich in milk products can reduce the risk of low bone mass.

3 3 3

TIP Diets that include milk products tend TIP: to have higher overall nutritional quality!

Oils ( Some common oils are: canola corn sunflower cottonseed olive safflower soybean

oil oil oil oil oil oil oil

6 teaspoons a day for a 2000 calorie diet*)

Oils come fro from many different plants and from fish.

Some oils are used maily as flavorings, such as walnut oil and sesame oil. o A number of foods are naturally high in oils, like: nuts • olives • some fish • avacados Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutritinal Facts to find margarines with 0 grams of trans fat.

TIP: Limit solid fats like butter, stick margarine, shortening and lard. *These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.

Those who are more physically active may be able to consume more while staying within calorie needs.

Fruits ( Fruits

Daily Recommendations (In Cups)

2-3 4-8

1 1-1.5

Girls

9-13 14-18

1.5 1.5

Boys

9-13 14-18

1.5 2

Women

19-30 31-50 51+

2 1.5 1.5

Men

19-30 31-500 51+

2 2 2

Age Groups

Children

2 cups a day for a 2000 calorie diet*)

This group co contains fresh, canned, frozen, dried or 10 100% 00% fruit juice.

What c counts as a cup of fruit? cou In general, 1 cup of fruit or 100% fruit juice, or 1/2 cup of dried can be b considered as 1 cup from the fruit group.

People who eat more fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Fruits prov provide nutrients vital for healthy and maintenance of your body.

fr s fruits

TIP: Frozen juice bars “100% Juice� make health alternatives to high fat snacks

Meat & Beans ( Meat M eat & Beans

Daily Recommendations (Ounces Equivalents)

Children

2-3 4-8

1 3-4

Girls

9-13 14-18

5 5

Boys

9-13 14-18

5 6

Women

19-30 31-50 51+

5.5 5 5

19-30 31-50 51+

6.5 6 5.5

Age Groups

Men

meat & bean ns

5.5 ounces a day for a 2000 calorie diet*)

This group contains meat, poultry, fish, dry beans or peas, eggs, nuts, or seeds.

W t counts as an ounce equivalent of What Wh meat or beans?

In general, 1 oz. of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 oz. of nuts or seeds can be considered as 1 oz. equivalent from the meat and beans group.

Most meat and poultry choices should be lean or low-fat.

TIP: Broil, grill, roast, poach, or boiled meat, poultry or fish instead of frying.

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.

Those who are more physically active may be able to consume more while staying within calorie needs.

Grains ( Grains G rains Age Groups

Daily Recommendations (In Ounces)

Daily Minimum amount of whole grains (In Ounces)

Children

2-3 4-8

3 4-5

1-5 2-2.5

Girls

9-13 14-18

5 6

3 3

Boys

9-13 14-18

5 7

3 3-3.5

Women

19-50 51+

6 5

3 3

Men

19-30 31-50 51+

8 7 6

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product.

Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

WHOLE GRAINS contain the entire grain kernel – the bran, germ, and endosperm. popcorn • oatmeal • whole grain cereal brown rice • whole wheat bread

REFINED GRAINS have been milled. The bran and germ have been removed, and then the grains are enriched with all the vitamins lost during the milling process. flour totillas • white bread • pasta • white rice • crackers

grains r i 3 3-3.

3-3.5 3

6 ounces a day for a 2000 calorie diet*)

TIP: Grains are divided into 2 subgroups: whole grains and refined grains.

Vegetables (

) Vegetables

Daily Recommendations (In Cups)

Children

2-3 4-8

1 1.5

Girls

9-13 14-18

2 2.5

Boys

9-13 14-18

2.5 3

Women

19-50 51+

2.5 2

Men

19-30 50 31-50 51+

3 3 3

Age Groups

vegetable g

2.5 cups a day for a 2000 calorie diet*)

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. g Vegetables may be raw or cooked; fresh, frozen, canned, can or dried/hydrated; and may be whole, cut-up, or mashed.

What counts as a cup of vegetables?

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered 1 cup from the vegetable group.

TIP: Stock up on frozen vegetables for quick and easy cooking in the microwave.

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.

Those who are more physically active may be able to consume more while staying within calorie needs.

for o r sc MyPyramid for Preschoolers is for children 2 to 5 years of age and encourages them to eat well, be active, and be healthy! Parents are the most important influence on their child. You can do many things to help your children develophealthy eating habits for life. Explore these ways to help your preschooler:

Grow up healthy. Complete a growth chart especially for your child to find out more about normal development.

Develop healthy eating habits. Raise a healthy eater by setting a good example and practicing positive habits.

Try new foods. Help for picky eaters.

Play actively every day. Add physical activity into your preschooler’s day.

Follow food safety rules.

& Organify your World. ✓ No antibiotics ✓ No hormones ✓ Fed 100% % vegetarian ettarian diet ✓ No p pesticides ✓ No fertilizer ✓ Shipped directly ect ec ctly ffrom rom growers growers

Learn more at wildharvestorganics.com m

Chiquita Fruit Bites!

What a perfect healthy snack!

Crisp, delicious bite-sized fruits and vegetables that are ideal for school lunches and on-the-go treats. They come in a variety of flavors: apple, apple and grapes,apple with caramel dip, carrot with ranch dip and sweet peapods with ranch dip.

Look for Chiquita Fruit Bites in the SHOP ‘n SAVE Produce Department.

Physical activity is simply movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of ways to be active. For health benefits, physical activity should increase your heart rate and add up to at least 30 minutes a day. *Check with your doctor before starting an exercise routine or increasing the intensity of physical activity.

Moderate physical activity includes: • Walking briskly

(about 3 miles per hour)

• Hiking • Gardening/yard work • Dancing • Golf (walking and carrying clubs) • Bicycling (less than 10 miles per hour) • Weight training (general light workout)

Vigorous physical activity includes: • Running/jogging (5 miles per hour) • Bicycling (more than 10 miles per hour) • Swimming (freestyle laps) • Aerobics • Walking very fast (4 miles per hour) • Heavy yard work, such as chopping wood • Weight lifting (vigorous effort) • Basketball

What physical activity can do for you

(competitive)

Being physically active is a key element in living a longer, healthier, happier life. It can help relieve stress and can provide an overall feeling of well-being. Physical activity can also help you achieve and maintain a healthy weight and lower risk for chronic disease. The benefits of physical activity may include:

• Improves self-esteem and feelings of well-being

• Helps manage weight

• Increases fitness level

• Lowers risk of heart disease, colon

• Helps build and maintain bones, muscles, and joints

cancer, and type 2 diabetes

• Builds endurance and muscle strength

• Helps control blood pressure

• Enhances flexibility and posture

• Reduces feelings of depression and anxiety

Don’t Forget: It is important to stay properly hydrated while exercising.

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Steps to

BetterHealth

Visit www.shopnsavefood.com and click on the MyPyramid link

Develop your own customized healthy eating plan

Use in-store and weekly ad information to help make healthy food purchases at