Printable Grocery List Resources

Posted on January 14, 2012 by admin

According to studies done at the University of Pennsylvania, making a grocery list and sticking to it can help you save up to 23% on your grocery bills! Follow grocery shopping lists and you could end up saving big on your groceries in the long haul. Additionally, you can use technology to your advantage by finding grocery lists to print online. A printable grocery list can save you lots of time by providing you with an easy-to-read, foolproof list.

Benefits of Printable Grocery Lists

Why should you look into downloading a printable grocery list? There are plenty of reasons:

Printable grocery lists are easily legible, unlike our rushed, rapidly-written grocery lists
Finding a grocery list online allows you to personalize your list to your tastes
You can easily find a grocery list that fits your shopping tactics, whether you shop by nutritional content or by price
Printing out a grocery list that’s easy to read will get you in and out of the store in no time

Printable Grocery Lists Available Online

There are many printable grocery list templates and tools available on the web. Here are three options available to assist in your busy life.

#1 GroceryLists.org

GroceryLists.org is a website dedicated to the world of grocery lists, messy and crumpled, misspelled and misprinted, stained and forgotten. However, this delightful site also provides us with the “Ultimatest” Grocery List in Deluxe, Editable, and Vegetarian forms so that you never have to have a messy, crumpled, or misspelled grocery list again. These three lists provide you with neat, printable lists that are fun and colorful, too.

#2 ZipList.com

ZipList is an online service that makes assembling your grocery list a breeze. Features include add and delete item options, sharing list with others, saving recipes, and adding contents of recipes to your shopping list instantaneously. ZipList doesn’t require registration, which is good for those who want a simple list, downloaded and printed in a flash.

#3 Grocerylists.com

Grocerylists.com is a website that posts all kinds of grocery lists online. They have deluxe version as well as a grocery list targeted for vegetarians (much like GroceryLists.org). The lists are divided into common categories, such as meat, snacks, dairy, etc. Under each category are relevant food items with boxes next to them to check off the items you need. Once you print out the list, you can fill it out at your own convenience so that you don’t have to remember everything you need all at once. You can print out lots of the templates ahead of time and just fill them in as things run out.

There are many printable grocery lists available on the web. Try and look for a list that integrates a service and an app too, like Food on the Table. This function will help you access your grocery list from anywhere or even discover grocery store deals and save money. Just get online, fill in your list, print, and you’re ready for a stress-free trip to the grocery store!

Get Organized with a Grocery List Checklist

Posted on October 17, 2011 by admin

Perhaps it’s pride, or maybe just laziness, but nine times out of ten we end up grocery-store bound without a checklist. However, according to surgeon Atul Gawande, author of The Checklist Manifesto: How to Get Things Right, operating without a checklist is inefficient and illogical. “I introduced the checklist in my operating room, and I’ve not gotten through a week without it catching a problem,” Gawande said in an interview. “It has been really eye-opening. You just realize how fundamentally fallible we are.”

Grocery shopping is, by no stretch of the imagination, a surgical procedure, however, we could learn something from Gawande’s advice. Bottom line: we mess up from time to time. A grocery list check list can make it so that nothing slips through the cracks, eliminating one stressor from our lives. While making and completing a checklist may feel like a waste of time to some, it’s extremely helpful and fast, and it allows you to get home from the grocery store with all the necessary ingredients to make a great meal.

Making the Perfect Grocery Store Checklist

While it may sound a bit silly, crafting the perfect, fail-proof checklist takes time and a bit of effort. Now there are plenty of grocery list checklists online that you can customize and print. Whether you’re making a list by hand or you’re customizing one on the web, keep these key factors in mind when making your checklist:

Size: Do you want an enormous checklist that you won’t lose in a huge purse? Or do you prefer a bite-sized list that you can throw in your pocket? Generally, bigger grocery lists, the ones that don’t fall out of your purse, pocket, car, or cart, are better for shopping purposes. An 8.5 x 11 inch piece of paper is ideal for most.
Font: That cutesy font may look fabulous on the computer screen, but it may not be functional as you’re juggling children, cereal boxes, and a grocery cart, all while trying to read your list. Opt for an easily legible font, preferably in a dark color, like black.
Grouping and Flow: Consider grouping your items according to grocery store layout, or even order of occurrence within your grocery store. Thinking about the design of your store while making your list could save you some time when wandering the numerous aisles.
Quantity: Many people don’t include quantity when they’re putting items on their grocery list, but we suggest thinking about the number of each item you need before you step out your door, taking your recipes or meal plans into consideration. Dictating quantity ahead of time could prevent food waste and save you a buck.
Make it mandatory: Grocery lists don’t work unless they’re enforced. Put your grocery list on the refrigerator or post it up on your front door so that you don’t forget your list before you leave the house.

Your schedule’s probably jam-packed with a million things to do. You can make your life a little less disorganized by arming yourself with a grocery list checklist next time you go shopping for groceries. It will save you time and money at the store, which will make it worth the extra effort.

A Master Grocery List and the Perfect Pantry

Posted on October 12, 2011 by admin

Do you know what’s in your pantry?

According to Cornell University’s Food and Brand Lab, only about 41% of inventory estimations are accurate when it comes to our pantries. These “biased inventory estimates” can increase overstocking and spoilage or result in “unmet demand,” depending on our individual consumer tendencies. Instead of over- or under-stocking, try creating a master grocery list to better take inventory in your pantry.

What is a master grocery list?

A master grocery list is a grocery list with items that you always need, the essentials of your home. This grocery list also contains accurate numbers of each item, creating a tangible, easy-to-read inventory list. From household to household, the master grocery list could differ extremely, depending on tastes and lifestyles. Regardless, everyone should have a master grocery list that allows them to accurately take inventory in their homes.

How do I make a master grocery list?

Making a master grocery list can be time consuming initially. Take a Sunday afternoon to make an inventory of your entire pantry (you’ll be shocked at how much stuff is actually in there!). Then, compile this data in either a written sheet that can be tacked onto your pantry door or put the data into a spreadsheet that can be printed and updated on the computer. After compiling all of your initial data, make sure to update your master grocery list every time you make a purchase, use an item, or clean out your pantry.

What are some other ways I can avoid food waste and check inventory?

Dr. Brian Wansink, lead author and Director of the Food and Brand Lab, has some suggestions that could prevent consumers from wasting food. He says consumers can do the following to make sure products are either visible or used:

Rotate products from the back of the shelf to the front during cleaning.
Plan new uses for abandoned products.
Dispose of expired products.
Donate non–expired, abandoned products to the local food bank instead of throwing the product away.

After taking these factors into account, cleaning out your pantry, creating a master grocery list, and accurately taking inventory, you’ll eliminate under and over stocking and hopefully never waste food again!

Tips to Navigate the Big Box for Savings on your Walmart Grocery List

Posted on October 11, 2011 by admin

Walmart is more than just a grocery store: it’s a national phenomenon. As the world’s largest public corporation by revenue, this superstore tycoon’s net worth in 2011 was approximately $410 billion, according to Forbes Global. Walmart is not only racking up massive revenue, it defines political demographics, like “Walmart Moms,” and, ultimately saves people money. Research from Global Insight shows that Walmart now saves American families $2,500 each year. While Walmart has helped us save over the years, it can also be a bit overwhelming at times. There are, however, some ways that you can navigate through Walmart’s website or their store to quickly and efficiently get all the items on your Walmart grocery list.

Navigating Walmart Stores

#1 Using Price Match:

Walmart veterans simply rave about the store’s price match policy. For those of you who have never used price match, this feature allows you to purchase an item at Walmart for the same price as that of a competitor store. Of course, to take advantage of this feature, you have to bring a current, dated advertisement in hand, before the cashier rings up the price match item. Take your price match ads to the grocery store with you and put all your price match products in a certain section of the cart so you don’t get confused. Price match aficionados usually prefer to put their price match items aside and lay the advertisements on top of their appropriate item. Walmart will not price match the following:

Items that require a separate purchase to get the ad price
Items with no actual price that require a purchase to get a free item
Items that require a purchase to get a competitor’s gift card
Buy One Get One Free ads with no specific price
Going out of business or close out prices
Percentage off
Competitor’s private label price promotions.

#2 Coupon Overage:

Walmart also has an overage policy. This policy states that coupons may exceed the price of the item and this difference may be given or applied toward the cost of the basket purchase or given back to the consumer in change.

#3 Policy Resistance:

There are times when even the Walmart regulars are met with a little bit of employee resistance. This is usually because the employee is not aware of an overage or price match policy, in which case you should get in touch with the manager for verification. Having the corporate policy on-hand for further verification is always helpful, especially if you’re taking advantage of a new coupon policy. Also, understand that all Walmart managers have the ability to refuse coupons, if they feel it’s necessary.

#4 Buying produce:

While Walmart does take the initiative to buy produce locally, fruits and veggies sometimes appear wilted or old. As nutrients are depleted when fruits and vegetables age, make sure that all your produce is extremely fresh before buying.

#5 When and how to shop:

Morning is always less busy, less messy, and better stocked at Walmart. If you can, start your day by hitting the grocery store first. Also try and leave the kids at home when you shop. If you’re keeping track of your children, using coupons, store policies, and grocery lists, becomes a whole lot more complicated!

Navigating Walmart Online

There are some special features that Walmart provides online. Take advantage of these tools:

Subscribe to Walmart’s twitter feed, where you can find the deal of the day.
Walmart provides free samples through their website for things like shampoo, coffee, and makeup. These samples don’t usually last, so act fast and check their website regularly. Usually, the samples get to your doorstep in about a month.
Find and print Walmart’s coupons listed on their site.

With grocery list in hand, store policy in tow and Twitter subscriptions in place, you’ll be maximizing your savings and taking advantage of all that Walmart has to offer.

Sticking to the Meal Planner Grocery List by Navigating Temper Tantrums

Posted on October 9, 2011 by admin

You’ve made your plan for the entire week, you’ve created a grocery list, and you’re armed and well equipped for the grocery store. With kids in tow, you may be zipping through the grocery store in lightning-fast speed, when suddenly “it” happens. Your children see candy, gum, sweets, or a meal crammed with MSG, preservatives, and processed sugars. Crying, yelling, begging, and whining promptly ensue until you finally cave and buy the candy bar. So much for sticking to the grocery list.

The truth is: supermarkets aren’t just haphazardly organized. Instead, they are deliberately constructed and designed with marketing and sales in mind. The bakery dwells on the periphery of the store, wafting smells of cookies, cakes, and bread into the nearby aisles. Sugar cereals, candy, and toys are placed on the bottom shelves, right at your child’s eye-level, to entice passing children. Even if you get out of the aisle temper tantrum-free, candy, soda, and other sweets taunt your kids in the checkout line. It’s no surprise that your children are tempted to grab the Gummi Bears!

Grocery Store Outbursts: Causes, Prevention, and Intervention

The only way to avoid temper tantrums is to educate yourself and take the necessary action to avoid them. Usually temper tantrums begin to occur at about 1 1/2 years. These bouts of anger can last until about age 4. They don’t call it the “terrible twos” for nothing. So why do temper tantrums occur specifically at these ages? Kids from 1 1/2-2 want to test their limits and see how far they can go before an authoritative figure says, “Enough!”

There are some tactics you can take when trying to prevent an emotionally tumultuous child from lashing out. The National Association of School Psychologists (NASP) has a plethora of articles on their website that can help you learn about your child’s behavior. Robert G. Harrington, PhD, offers plenty of advice to prevent tantrums. For example, use commands instead of questions. “Do you want to get dressed?” turns into the command, “Get dressed,” and limits potential arguments or resistance. Establish routines and traditions to add structure to your child’s life and also warn children when an activity will end by setting a timer or giving 5 minutes of advance notice.

If you need to intervene during a grocery store tantrum, always remain calm, even if you feel embarrassed, guilty, or angry. Before you manage a child, you have to manage yourself first. Being angry is not going to help, but it’s definitely going to set a bad example for your child. Intervene before the child becomes particularly unruly by getting down at the child’s eye level and saying, “Hey, you’re starting to get a little frustrated. Slow down.” If you’re having to hold the child down to prevent him or her from hurting others or taking his rage out on innocent shoppers, reassure the child that you will let them go once their calm and that everything will be all right. However, the NASP website advises, never, under any circumstances, giving into a tantrum. Logically, giving into a tantrum will only increase the frequency of the outbursts. Additionally, resist the urge to reward your child after he or she has come down from their anger high. Temper tantrums should not yield treats or rewards!

Overall, grocery store tantrums are bound to happen. The key to dealing with them? Stick to your guns and to your grocery list. Resisting the urge to buy those treats to pacify your child can help you save money and teach him or her an important lesson.

Sample Grocery List for a Well Balanced Pantry

Posted on October 8, 2011 by admin

In general, we like to fantasize about grocery shopping as a leisurely task and imagine ourselves pursuing an open air famers’ market, the sun shining on our faces while we carefully select perfectly ripened fruit and veggies before gingerly placing them in our wicker baskets. This idyllic version of the grocery shopping chore is in distinct contrast to the reality of the supermarket! You basically play linebacker, pushing a metal shopping cart through tight grocery store aisles. You zigzag acrobatically across the store to get checked out and race home to the kitchen before your kids start begging, “What’s for dinner?”

Truth be told, sometimes we just don’t feel like going to the grocery store at all, and guess what? That’s okay. If you have a well-stocked pantry, you can survive for several days without stopping by the local grocer during those especially busy times. So plan ahead and next time you visit the grocery store, follow our sample grocery list guidelines for the perfectly stocked pantry.

Making Your Pantry Grocery List

When constructing your grocery list, think about foods in terms of the major food groups to dictate what you should buy for your pantry. With a little creativity, you can actually stock all five of the food groups in the USDA Food Pyramid! Laying out a grocery list in terms of food groups will make creating your list and shopping for the items much easier. And no matter what, you will have a fully balanced diet on hand for any emergency!

Bread, Cereal, Rice, and Pasta

While that loaf of fresh bread certainly isn’t a pantry item, all the things you need to make bread are perfect for keeping in the pantry. Flour, sugar, salt and yeast are all dry and store well. You will also need a little oil (see fats).

Make sure you always have a box of cereal or granola on hand. Cereal and grains are easily preserved in your pantry. Keep one or more of rice, quinoa, or polenta on hand for an interesting alternative to potatoes. Pasta also makes a great pantry item. When combined with bottled pasta sauce or canned tomatoes, it comprises an entire meal without requiring a special trip to the grocery store.

Fruits and Vegetables

Since fresh fruits and vegetables are definitely not going to last in your pantry, try to stay stocked with dried fruits and canned veggies.

Banana chips, dried blueberries, craisins, and dried apricots make delicious snacks. While dried fruits are chock-full of fiber, calorie and sugar contents are, logically, more concentrated than in fresh fruits. Additionally, phytonutrients are depleted in the drying process of fruits. To supplement your fruit serving, buy canned fruits, where nutrients are generally preserved. However, make sure to check the labels of all your canned fruits and veggies and opt for those that are low in sugar (fruits canned in their own juice rather than in sugary syrup) and sodium.

Canned beans, artichokes, asparagus, tomato sauces, and sun-dried tomatoes in olive oil also provide great additions to any dish for those times when you can’t make it to the grocery store. You can also get chili peppers or dried mushrooms to add a little kick to any dish, as well as concentrated soups (especially mushroom) that make a great lunch or provide the basis for casseroles, risottos, and sauces.

Milk, Yogurt, and Cheese

Dairy can be a difficult pantry group. However, you can stock a box of dried milk, a carton of long life milk (either cow, almond. or soy) or evaporated milk.

Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts

Since proteins are most commonly found in perishable foods, like chicken or seafood, most pantries are bereft of this food group. However, you can get your daily dose of protein from the pantry by stocking up on canned chicken or Chicken of the Sea (Tuna)! Tuna also comes in vacuum sealed packages, which take up less space than cans.

Unsalted soy beans also have an astounding amount of protein with about 68 grams for every cup, according to the U.S. Department of Agriculture. Dried chickpeas are yet another great source of protein and can be soaked and cooked up to make falafel or hummus.

Eggs are also available in both powdered form and long-life cartons (both whole egg and just egg whites). Other sources of protein include nuts, like almonds, cashews and walnuts. Almond butter (a healthier alternative to peanut butter) often does not require refrigeration and is a great pantry staple.

For pantry proteins that can be munched on the go, pick up one of the numerous protein bars or high protein snack bars available at the store, which are portable, organic, and delicious.

Fats, Oils, and Sweets

Always have a pantry with a healthy fat, most often found in oils that can be used for cooking, vinaigrettes, or dips. These healthy fats my include olive oil and canola oil. You will probably need limited amounts of oils, so check your pantry before purchasing another bottle of olive oil. Nuts and almond butter will also give you a dose of fat, along with a healthy serving of protein.

For the sweet tooth, try stocking some semisweet chocolate chips that can be used in baking, combined with granola to make trail mix, or melted over popcorn or nuts for a sweet treat.

Miscellaneous Pantry Essentials

After checking off all your major food groups, think outside of the box to make sure you have everything in your pantry to make a terrific meal. Spices are essential. Keep some of the basics handy, like garlic and onion powder, mixed Italian seasonings (which include oregano, thyme and rosemary) as well as a rub or chili powder. Try to buy your seasonings in the bulk aisle, where they are less expensive than the pre-packaged alternative. Extras like breadcrumbs are all great to cook with and can make a vast array of meals. You should also stock up on airtight containers so that you can store your pantry foods for months to years on end. After organizing your pantry, make sure to go through all of your pantry foods every three months or so to make sure nothing has expired.

Follow this sample grocery list with all the necessary food groups to assemble a picture perfect pantry. For those days when you simply don’t want to force your way through the crowded grocery store, you can always rely on a great pantry to help you make a nutritious, scrumptious, and piping hot dinner with ease.

How to Find the Perfect Grocery List Template for You

Posted on October 6, 2011 by admin

The Cornell University Food Lab has conducted dozens of studies that analyze grocery store consumers of all shapes and sizes. As a result, they have discovered that people budget, eat, and shop differently depending on their grocery store goals, income, and tastes. Some people add up their grocery list spendings in their heads (57.4%), some use calculators (26.4%), while others just make a shopping list for budgeting (14.5%). Some people accurately calculate their home inventory (41%), some underestimate (31%), and others overestimate (24%). Ultimately, the Cornell’s greatest discovery is that everyone shops completely differently. That’s why everyone’s grocery list should be as unique as their tastes. Grocery list templates that can be downloaded online can help you find the perfect grocery list for your needs, whether you want to budget, track your coupons, plan for a meal, or simply get in and out of the store as quick as possible.

Types of Grocery List Templates

You can easily find the perfect grocery list for your lifestyle by choosing from a variety of options online:

Checklist: A checklist may come in two different forms. Either the template will provide a full list of everything that you usually buy at the store or it will only provide a list of the specific groceries you’re shopping for, hand-picked before printing. Either way, you will be provided with boxes alongside all of your items, where you can manually check each item off as you circle the store. A checklist is perfect for those of us who have terrible penmanship, saving us the time it takes to squint at our list again and ask, “What did I write here?” The checklist also gives you an opportunity to mark each item as you go, which another grocery list template may not provide.
Fill in the Blanks: A fill in the blanks list will usually be organized according to food group or grocery store layout, allowing you to write your own items in the appropriate groups. A fill in the blanks list may be beneficial to those who prefer writing grocery store items in their own handwriting or making specifications on each item in terms of brand or quantity.
Meals and List Format: If you’re more of a meal-planner, then the meals and list format may be just the thing for you. These lists will usually have an agenda-like week printed on one side of the list, along with a grocery list on the opposing side. Here, you can have both your meals and shopping list displayed right in front of you.
Organized by Food Groups: Some grocery list templates are organized by food groups, allowing you to map out all of your essential nutrients on your shopping list. The food groups, as determined by the USDA, include 1) fats, oils, and sweets, 2) milk, yogurt, and cheese, 3) meat, poultry, fish, dry beans, eggs, and nuts, 4) fruit and vegetables, and 5) bread, cereal, rice, and pasta groups. A list that’s organized by food groups allows you to proportion the grocery list to your diet and make sure that you’re feeding your family an appropriate amount of each food group for a balanced diet.
Budgeter’s Grocery List Template: If you’re budgeting or trying to trim your grocery store receipt down to the bare minimal, try searching the web for a budgeter’s grocery list. This type of list will allow you to insert the average number of prices of each item next to the item and estimate a total. You can also list coupons you may have and sale items in the margins.
Organized by Grocery Aisles: For those that want to get in and out of the grocery store in a flash, a grocery list organized by grocery store layout is ideal. Many grocery stores share the exact same layout, with produce in one section, the bakery, butcher, then groups organized by frozen foods, baked goods, grains, etc.
Grocery List Template Perks and Add-ons: Keep your eyes peeled for grocery lists that have spaces where can add items on, like coupons (for the budget’s grocery list) or a recipe.

Whether you’re looking to limit your spending, eat healthier, or create a great meal, there’s a grocery list out there designed to help you achieve your goals. All you have to do is identify your needs, then find the grocery list that helps you get the perfect dinner on the table.

Downloading and Using a Grocery List Generator

Posted on October 4, 2011 by admin

About 73.3 million people in the U.S. now own smartphones, according to eMarketer, and about 70% of those people actively download apps. We use the internet and our phones for everything else. Why not use them for grocery shopping, too? Grocery list generators, available both online and on your smartphone, can make grocery shopping easier from recipe to checkout line.

So what the heck is a “grocery list generator,” exactly? Grocery list generators allow you to download and store recipes, then get the right amount of ingredients straight to your grocery list, hassle free.

How the Grocery List Generator Works

Grocery list generators can be found either online through websites, through plug-ins, or in apps. Most of these apps, plug-ins, and online generators are completely free. Many basic grocery list generators allow you to:

Map out the aisles of your supermarket
Share your recipes on the web
Alter existing recipes or grocery lists
Add photos that accompany your recipes and show the final result
Customize and print your grocery list
Sync your grocery list generator with your supermarket to optimize savings and find deals and coupons

Whether a grocery list generator boasts all of these functions or only a handful depends solely on the caliber of the tool.

Comparing List Generator Technology

After you’ve decided what functions you need on your grocery list generator, go out there and try to find one that will work best for you. Our favorite grocery list generators typically have an archive of delicious recipes, then allow you to decide on recipes you want to make and generate a grocery list from there. Generators that cost money will generally allow you to use a free trial, or “light version,” so you can try before you buy. The iPhone app store has plenty of reviews on iPhone apps, including grocery list generators, so inform yourself of the pros and cons of each generator. Most importantly, make sure the interface of your generator is clean and approachable. If you don’t have the time to write out a list to take with you to the grocery store, a grocery list generator may be the solution. Generating a grocery list online will help you plan out your nutritious meals quickly and effectively, and it will make your grocery shopping experience a pleasure rather than a chore.

Diabetic Grocery list: Nutritional Facts and Ingredients

Posted on October 3, 2011 by admin

The incidence of diabetes in the U.S. is on the rise and will likely affect over 37 million Americans by 2015, according to the Gallup-Healthways Well-Being Index. As we all know, treatment for diabetes depends on a healthy eating regiment, which helps to keep blood sugar levels closer to normal and prevent complications. While grocery shopping, those with diabetes should take an especially close look at food labels to understand exactly how many carbohydrates, sugars, and fats they are consuming.

Reading Labels for Your Diabetic Grocery List

There are a few key factors to look out for when you’re shopping for someone with diabetes:

Fiber: The American Diabetes Association (ADA) recommends that those with diabetes get 25-30 g of fiber per day. Keep this in mind as you’re grocery shopping and preparing servings during mealtime. You could also try calculating how much fiber you’re getting on an average day, and then adjust your diet to meet ADA requirements. Foods that are high in fiber include bran, which you can find in bran cereals. Just one cup of rice and wheat bran provides about 25 g of fiber. In addition to bran cereals, include spices, cauliflower, artichokes, and eggplant on your diabetic grocery list for optimal fiber intake.
Total Carbohydrate: The grams of sugar carbs and fiber carbs are often combined into total grams of carbohydrates. Instead of estimating the breakdown of total carbs as you’re grocery shopping, do a little bit of subtraction to get a better estimate of the carbohydrate content. “If a food has 5 grams or more of fiber in a serving, subtract half the fiber grams from the total grams of carbohydrate for a more accurate estimate of the carbohydrate content,” according to the American Diabetes Association. Fiber is good. Sugar carbs are not!
Sugar-free: Just because it says “Sugar Free” on the label, doesn’t necessarily mean that the food item is carbohydrate-free. For instance, some companies use high-fructose syrup or honey as a sweetener, which have a high carb content. The doctors at Mayo Clinic recommend that you compare sugar-free products side-by-side with their standard counterparts. Compare their carbohydrate grams and purchase the product with fewer total carbohydrates when trying to find the best product for your diabetic grocery list.
Total fat: Total fat tells you how much fat is in a food per serving. However the “total fat” includes both “good fats” and “bad fats,” like saturated and trans fats. Mono and polyunsaturated fats, or “good fats,” can help to lower your blood cholesterol and protect your heart. However, saturated and trans fats can raise your cholesterol. Hydrogenated or partially hydrogenated oils should be avoided, in addition to other ingredients high in saturated fat, like coconut oil or palm oil. When you’re shopping for the items on your grocery list, make sure to take a closer look at the breakdown of fats on a label, rather than simply looking at the total fat counts.

Take a second glance at all of your labels to make sure that you are achieving diabetic-friendly sugar levels, a heart-healthy diet, and the perfect diabetic grocery list.

Make Your Basic Grocery List Healthy by Taking a Closer Look at Food Labels

Posted on October 1, 2011 by admin

Have you ever looked at a food label and just scratched your head? What exactly is “antioxident-rich” or “low fat?” Are there precise definitions for these terms? Unfortunately, many food marketers attempt to boost sales by appealing to your desire to be healthy and fit. For example, the front of the Cheerios’ package used to claim that the breakfast cereal could “lower your cholesterol 4% in 6 weeks.” It took the FDA two years to change the label to something a bit more accurate (“As part of a heart healthy diet, the soluble fiber in Cheerios can help reduce your cholesterol”). “You go down supermarket aisles and see products with immunity claims with glucosamine and teas designed to fight every ailment under the sun,” says Ilene Ringle Heller, Senior Regulatory Counsel for the Center for Science in the Public Interest. According to Heller, misleading claims are “rampant.” However, there are some food labels that inform, not deceive. Here’s your guide to food labels, so that you can make informed decisions on your grocery list items.

Low carb: There’s no regulated definition for the term “low carb,” so it can mean any number of things, or, by contrast, nothing! Additionally, there’s no solid evidence that low carb diets are better for those who want to lose weight in comparison to other diets. The term doesn’t signify if the carbs are so called “good” or “bad” carbs (whole grain and produce as opposed to refined carbohydrates) either. For safe measure, check the ingredients listed on the back of the box for artificial sweeteners, sugar alcohols, and high-fat ingredients when you see the term “low carb.”

0g Trans Fat: This term indicates that the product contains less than 0.5 grams of trans fats per serving. Trans fats are associated with raising bad LDL cholesterol and lowering good HDL cholesterol, which increases a person’s risk of developing heart disease and having a stroke. Trans fats are sometimes replaced with unhealthy saturated fats, like palm and coconut oils, which also aren’t ideal. Therefore, check the ingredients list of any product that claims it has 0g of trans fat for “hydrogenated” or “partially hydrogenated” oils and check the saturated fat levels.

Sugar free: This label indicates that there are less than 0.5 g sugars per labeled serving. Keep in mind that “sugar-free” doesn’t always mean low calorie. Check the ingredients for artificial sweeteners, if you prefer natural over artificial sugars. Manufacturers often replace sugar with artificial sweeteners and sugar alcohols, such as lactitol, sorbitol, and xylitol, which may act as laxatives.

Reduced sugar: This label indicates that there are at least 25% less sugars per RACC (reference amount customarily consumed) than an appropriate reference food. The label is a bit ambiguous so make sure to double check the back of the box when you see this phrase.

Low sodium: The “low sodium” label indicates that there are 140 mg or less per RACC. Most adults should consume less than 2,300 mg of sodium per day, however Americans average 3,000 to 5,000 milligrams daily. While you should check the sodium content in products like soups and chips, bread products also sometimes contain high amounts of sodium. Choose foods with fewer milligrams of sodium than calories. If a product contains 200 calories per serving, for instance, it should contain 200 milligrams or less of sodium, according to Real Simple magazine.

Light or Lite: Most often, this term indicates that the item has a third fewer calories than its full-calorie equivalent. When it refers to sodium or fat, it means the item has up to 50 percent less. If you’re trying to pay special attention to your caloric indicate, the labels “light,” in addition to labels like “low calorie,” could be of help to you.

Organic: We all know that we should shop organic, but what does this label really mean? The USDA defines organic as food that has been produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality. Even further, organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. A USDA brochure explains that, “Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Packed with Antioxidants: Antioxidants “inhibit the potentially harmful (but inevitable) process of cellular oxidation.” You don’t have to be a rocket-scientist to gather that antioxidants are great for your body, with anti-cancer and anti-aging benefits. Unfortunately, however, this label has no formal definition. Shape magazine explains, “When you see ‘packed with antioxidants,’ it usually means that the food was either made with something that once had antioxidants in it—like fruit juice used for coloring cereal—or that the food was fortified with some vitamins. Unfortunately nutrients extracted from food don’t have all the health benefits of nutrients eaten in their natural state.” Instead, get your antioxidants from fruits and veggies.

Bottom line: it’s best to remain vigilant and play close attention to your labels when you’re perusing the grocery store. If you keep reliable and unreliable labels in mind when making your basic grocery list, you’ll never be fooled by marketing ploys.