Balance Your Shopping Cart, Plate


Story Number: NNS121203-16Release Date: 12/3/2012 3:34:00 PM
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From Navy Personnel Command Public Affairs

MILLINGTON, Tenn. (NNS) -- What ends up on your plate starts with what you put into your shopping cart, but with so many different products it is hard to make the right choices, Navy leaders said Nov. 29.

"Shopping the perimeter of the store is where you will find the least processed food," said Lt. Cmdr. Jennifer Wallinger, a dietitian with the Navy Physical Readiness Office. "That's where you'll find fresh fruits and vegetables, low fat dairy and lean protein."

Wallinger stressed focusing on a balanced plate rather than a diet plan. She recommended that half of your plate be fruits and vegetables.

"Look for vegetables that are in season which are picked at peak, have more flavor, and are usually less expensive," Wallinger said. "You'll also save money and calories if you eat before you go shopping, since you'll be less tempted to pick up snack foods."

Canned and frozen items are another option to help you meet your fruit and vegetable servings each day. When buying frozen foods, compare sodium amounts among brands and choose the one with the lower number. This guidance is helpful when choosing canned goods and breads as well.

Divide the other half of your plate between grains and lean protein. Include whole grain bread, or rice, or pasta on one quarter of your plate. The final quarter is for a serving of lean protein such as poultry, meat, eggs, beans, or seafood.

Dairy products are also part of a balanced meal. Choose from many options such as low fat milk and yogurt with the least amount of added sugar.

"Make a list from your menu and stick to it. As much as 50 percent of most shopping carts are filled with impulse buys." Increased awareness and a good shopping strategy will help avoid the many enticements of attractive packaging and the call of an empty stomach. Be smart about what goes in your cart.

For more information, visit www.navy.mil, www.facebook.com/usnavy, or www.twitter.com/usnavy.

For more news from Navy Personnel Command, visit www.navy.mil/local/npc/.

 
RELATED PHOTOS
Lt. Cmdr. Jennifer Wallinger, manager of the Nutrition Program for Navy Physical Readiness, gives nutrition tips to personnel at Naval Support Activity Mid-South and Navy Personnel Command.
121115-N-WJ386-002 MILLINGTON, Tenn. (Nov. 15, 2012) Lt. Cmdr. Jennifer Wallinger, manager of the Nutrition Program for Navy Physical Readiness, gives nutrition tips to personnel at Naval Support Activity Mid-South and Navy Personnel Command. Nutrition resource guides and fact sheets on achieving holiday goals and being food label savvy can be found on the Navy Personnel Command website's Physical Readiness Web Page. (U.S. Navy photo by Mass Communication Specialist 2nd Class Andrea Perez)
November 16, 2012
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