HUSKIES GROCERY SHOPPING NEAR NIU CAMPUS

1. HUSKIES GROCERY SHOPPING NEAR NIU CAMPUS

2. Different OPTIONS for Grocery Shopping around NIU Duck Soup 129 E Hillcrest Dr. Dekalb, IL 60115 Schnucks 975 S Annie Glidden Rd Dekalb, IL 60115 Jewel Osco 1320 Sycamore Road Dekalb, IL 60115 Walmart 2300 Sycamore Road Dekalb, IL 60115 ALDI 2569 Sycamore Rd Dekalb, IL 60115

3. SHOPPING THE PERIMETER The outer aisles of the store are where you find:fresh fruits and vegetables, chicken, fish, and meat, cheese, milk, yogurt & eggs. Generally this means:Less processing Less added fat, sugar, sodium, and fewer preservatives. When you do your own preparation, these foods are likely to be less expensive and fresher tasting!

4. Shopping for Vegetables Fresh Vegetables Be sure to get 2 or more servings a week of vegetables that are dark green or a rich orange color. Frozen Vegetables For the busy students with a hectic schedule, frozen vegetables are nutritious and the quickest to prepare! Canned Vegetables Canned vegetables are also a good source of vitamins, minerals and nutrients, but may be higher in sodium.

5. Shopping for Fruits Fruits are part of a well-balanced and healthy eating plan that can help manage your weight. Substituting naturally sweet fruits for higher calorie sugary foods can be part of a weight loss strategy. Fruits also provide essential vitamins, minerals and fiber that are important for good overall health. Canned, dried and frozen fruits are also good options when purchasing fruits.  Use fruit as a snack between classes!

6. Shopping for Whole Grains The Dietary Guidelines recommend that Americans “make half their grains whole.” This means most people should consume a minimum of three* or more servings of whole grains each day! • For example: 1 slice of 100% whole grain bread, 1 cup of 100% whole grain ready-to-eat cereal, each 1/2 cup of 100% whole grain pasta, rice, oats, barley, or Quinoa • *the active college student needs 6 to 10 servings of grains and cereals – make half of these whole!

7. Shopping for Dairy Products Dairy products provide calcium as well as protein, phosphorus, potassium, vitamin A and vitamin D. Choose fat-free or low-fat (1%) milk, yogurt, and cheese for weight management. The food guide pyramid recommends 3 to 4 servings of dairy servings daily 1 cup can be defined as 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese.

8. Shopping for Meats As part of a healthy eating plan, lean meat contributes many essential nutrients besides protein. This includes iron, zinc, vitamins B6 and B12.. Chicken breasts, pork loin, turkey sausages and beef round are great lean protein sources. If you’re not sure of the cut, ask the butcher or check the label.

9. Items to Stock for a Healthy Kitchen In the freezer… Frozen vegetables Boneless skinless chicken breast French fries to place in the oven In the refrigerator… 1% or non fat milk Sliced turkey for sandwiches Green leafy lettuce & carrots Fruits of the season On the shelf… Whole grain breads & long grained rice Spaghetti, couscous, or other pasta Canned fruit Canned vegetables

10. Money Saving Tips to Lower Your Grocery Bill • Shop less frequently • 2. Make a list • 3. Buy the Store brand • 4. Compare stores' sales ads and cut coupons • 5. Compare prices on everything

11. Shop the Food Guide Pyramid Tips to a healthier you! Make half your grains whole Vary your veggies Focus on fruits Get your calcium rich foods Go lean with protein For more information and resources on the food guide pyramid go to http://www.mypyramid.gov/

12. For more information come speak to a dietetic intern about your nutrition questions! • Stop in today or make an appointment! • Contact us: 753-9416 • http://www.niu.edu/recservices/nutrition/times.shtml