discover and new future presents tips for eating healthy on a budget or on the run with our friendly shoprite dietitian april probably you know earlier segment we talked about color matters well the type of food that we eat even fresh frozen or or canned doesn't matter also right now we're going to learn something very interesting today as it was going to share with us you know the nutritional values each of these are for any of them are better than the other this is such a great topic and this is the question we get a lot in the store people who want to eat healthier really tend to think that they have to go with fresh produce all of the time which is great if you're going to use it quickly and you can afford to sometimes things could be a little bit more expensive depending on what your goals are and depending on where you're at fresh produce maybe something you want to go with all the time maybe you want to look for some other options so nutritionally fresh can and frozen vegetables are all about the same so really they are really interesting so frozen and canned vegetables they actually freeze them and canned them right at the point of picking ok so they're kind of locking in all of that nutrition so depending on the time of year also sometimes things are in season so maybe going with something that was frozen or canned right when it was in the peak of its season might be a better option for you both sides being also maybe a little bit more budget budget conscious so one of the first things i was affable think about is what are you going to be using it for i think that's a big place where it comes into play so if you're making a salad we'd want to choose which one well i would say the fresh yeah yeah most likely you'd want to go with the fresh spinach if you were looking for something like a salad if you were looking for like me i make smoothies most mornings so if you're looking for smoothies you can use the fresh or you could always use a frozen right benefit of using frozen spinach in something like a smoothie is it actually adds another cold element to strew so you're actually don't use ice because you're going to use the frozen spinach in there so and you're getting all the same nutritional benefits if you're looking for something may be you know a soup or a stew or you're going to add spinach to something or doing it with a side dish really all three would be perfect for that last some of them might be a little bit easier than others the canned you don't there's no prep involved i would recommend a pretty easy way to just cut down the sodium that's there so that's something i always do with with especially of my canned vegetables and canned beans and things like that but the other thing to consider when we're deciding between the three is your price point so all three at different times of the year can be really economical right hugo and some things in season and fresh spinach you know could be a really really great deal in the store fresh spinach right now in the store we're looking at about you know dollar sixty four for a bag which is pretty affordable it's a pretty easy way to get some greens into your diet say we were a different time of year you know maybe spinach wasn't as available in the store or you're looking for another vegetable maybe that wasn't present store at that time the frozen spinach this is a dollar twenty nine for a package yes and more than reasonable exactly and that's enough spanish i think to feed four people yet to feed four people so you know you can get a nice family a for your side as the fresh or the frozen and it could actually be really economical so they can spend it as a dollar for the canned wow so much economical much more economical choice if that's what you're looking for and depending again on what it is you're using it for th nutritional value from eating all items that are canned yeah i mean it can be a great deal especially if you watch the circular so if your store has a circular if you shop at a shop right we have a circular every week that comes out so keeping an eye and there are a lot of times we have things like the going on and you can get really great deals on canned vegetables canned beans and fruits and things so just a really really good options a good reminder and it's a good thing to keep in your pantry so the other thing where we think about is if you're not going to use such see if you're trying to plan ahead and these any great options that have on hand what we're going to talk about today is understanding the label so often we hear people say read the labor read the label but you can be reading something but you don't really understand what he's saying to you so  if you could roll just go through reading a label at the components expert i'll be off them absolutely so what you said is so true a lot of people either don't read labels or they read labels but they don't really understand what it's actually telling  them so you know really you're not getting the full benefit of what the companies are putting on there for you so the first thing we want to look at when we look at a nutrition facts label again you know the packages just flip them over we're going to find our label and so the person want to start with is the serving size so is there any size tells you what all of the calories and all of the nutrients below are actually based on what portion size and then underneath that is also servings per container so this also tells you gives you a kind of a reminder of how many servings you should be getting out of the package so a good way to think about this is that the serving size on this is a cop say you eat two cups so you eat the whole package you know looking to see what you're actually getting you know in that bowl we have to then actually double everything else on the label right so the calories go from two fifty to five hundred the fat goes from twelve grams to twenty four grams so it's really easy if you're not paying attention to what the serving size is to kind of get out of control pretty quickly so that's the first thing you want to think about when we look at the label we have the calories the low that we always want to pay attention to the calories calories personally i don't think are the end all i think counting calories about something you like to do i think that's fine but i don't think everyone needs to count calories i think there's a lot more components that we want to get people to focus on however we do know that if you eat a diet  with more calories than you need that is linked to waking and the risk of obesity so we do understand that there is there is definitely a reason to look at the calories on food it also has the calories from fat so these are calories that directly come from the fat in the food sometimes people say they want to limit that thirty per cent really i don't have a guideline as far as what you want to limit it to but it's just kind of again being just aware of that number there the next which number should we really focus on to because if three fat there's total fat soy and then there is saturated and trans strength so we're moving down there so the ones that are in yellow those three that's total fat which can be broken down to saturated fat and trans fat you also might see an saturated fat on the label underneath there and then you have cholesterol and sodium so those three in yellow are the ones that we want to limit oh ok ok so really with fat trans fat there really is no need no dietary need to have transfer that and there is no actual social recommendation of how much we should be having in a day the saturated fat the goal for the day is for it to be less than ten percent of your total calories should come from fat or from saturated fat so you know maybe this food is a little above that so that might make you want to consider what you're eating for the rest of the day that can just kind of be a good guideline in the purple if you see next to it you see the percent daily values so what these are based off of a basic two thousand calorie diet not everyone is on a two thousand calorie diet so this might not necessarily be exact for where you're at but that's kind of what they base it off of because that's pretty standard for a lot of people so a quick little rule when you're looking at the percentages there what we call the five twenty rule so if something has less than five percent in that percentage and a little purple bar there it's considered low in that item so when we're looking at things like fat cholesterol sodium that would be maybe a good goal and those are things you're trying to watch to stay underneath that five percent and if you're looking at twenty percent or higher that's actually considered high in that nutrient so if we're looking at one of these items and you know it's over twenty percent in sodium and you maybe have high blood pressure you're trying to watch your salt intake maybe it's something to just think about so those three are the ones you want to watch we know that fat cholesterol and sodium we know that intake  and increase intake of those three is linked with things like risk of heart disease with high blood pressure with strokes so we do know that there are some risks involved with eating a diet that are high in these items we're going to skip over the carbohydrate we're going to the items that are in blue so we have dietary fiber and then we have our vitamins in the bottom vitamin a vitamin c calcium and iron and so these ones in blue are the ones that we want to make sure we get enough of a lot of times in this country we can be a little bit shy on goals with vitamins and minerals and fiber so all of these also have percentages next to them so it's the same rule applies that five twenty rule if something is less than five percent it's considered low in that and these items are ones that we want to try and get enough so these would be the ones that you really want to strive to get that twenty percent or higher so this item has twenty percent calcium so if you considered a good source of calcium some of the other things on here that don't have percentages i want to point out trance that is one which i already said there really is no official guideline and how much to have we just know we want to limit it in the diet sugars and proteins also don't have a percentage sugar is another one there really is no official limit of how much you have a day and there's no recommended how much you need for a day  there's no percentage there if you are trying to watch your sugar and you're looking at a label a good trick might be to pick up two packages and compare i mean you just go for the one that's lower in sugar if sugar something that you're trying to watch in there so sluices has twenty grams of sugar over a teaspoon of sugar but as you said there's are some some food some drinks and things that have you know twenty thirty forty grams of sugar those would be would be looking at divide that by four so some are trained five to ten teaspoon peaceful and you imagine just putting five or ten teaspoon of sugar in anything that you're making that's a lot of sugar and it's you know it's all about the choices you make and everything can fit so if this is something that you you know if you want something that is high in sugar maybe just being calmer than the rest of your day maybe trying to balance that out but it is good to be able to at least know what you're getting depending on what your goal is you should have an idea of what it is you're getting for your money ok perfect ok perfect so this are things that you would want to be in that area five minutes or that would be more of a goal that's something that we're writing exactly if you're watching like your diet in terms of your fiber fiber as my friend then again the twenty percent or higher would be great exactly yeah the label isn't just useful in looking at what the limit is also useful in finding things that you're trying to get more of in your diet or i think we're going very helpful for that this is awesome you know honestly i  never looked at the label before and really understood what it was saying and i really like the five twenty rule yet really really is on my health or mention there when you know how to use it thank you so much earlier we spoke about reading the label our understanding our labels and so we're going to take it a step further in terms of talking about a surfer what does our friends look like you know seeing it on paper and actually seeing it if it does make a big difference i could say yeah right yeah absolutely so yeah like you said we we did talk about what the label actually can tell you we're going to talk a little bit more today about you know what does it actually mean for you specifically and i don't want to get so bogged down with the numbers in the percentages so we're really just going to take a look at this more in terms of actual food i think is an easier way to think about it so let's say you're trying to watch them out of sugar in your diet so we have here are a cookie so that is one serving of a chocolate chip cookie is one cookie so that's fine if that's something that you do you enjoy and you want to have absolutely fine just to be cognizant of that one but yeah i just to be aware that the serving size on the label is for one cookie so you know with when we're talking with a label if you are eating two three four cookies in a setting everything up on the label we have to then multiply it by two three four times so this is an awful cookie has five grams of added sugar has five grams of sugar but it's all from because the processed food most that is added in and it has four grams of fat for a similar serving you could also have a cup of here i haven't seen applesauce which has actually more sugar has eleven grams of sugar but there's no added sugar and means applesauce so all the sugars naturally occurring in the apple and you all are also getting some fiber along with it so you're getting some added benefits there you're also getting in there one hundred percent of your vitamin c for the day so it's kind of looking to see if you're looking for something sweet is it working for you or they're working against you so kind of taking that you know mindset that you know you can have something but you know maybe think about what the best option is nutritional value i think definitely exactly i walked away ways is realizing that all my tele may be full you may be full of things that are not not serving me well exactly there's lots of way to fill up our something and some are better than others so it's really just about you know thinking about what it is you're pacific goal is and what's going to fit in with that so maybe we're going to look another one maybe you're a salty person  selfie food so if you're trying to watch your sodium when we look at the label again this isn't those the sodium is in that group of nutrients that we said we want to limit and so things that are five percent or under are good goals in this country one in three adults has high blood pressure according to the american heart association that's a lot of people walking around with high blood pressure so for the general public if you don't have high blood pressure you don't have any factors for high blood pressure the recommended amount is twenty three hundred milligrams of sodium in a day what does that look like the anything so that's about one teaspoon of salt oh ok so if you poured out about on of salt that's what we've added yourself for the day while exactly but if you have high blood pressure you have other risk factors they do actually recommend that you limit it to fifteen hundred milligrams a day so we're using it less than a teaspoon of salt for the day so again if you are someone who likes like a salty snack we have chips here chips are great everyone loves chips nothing wrong with chips except for the fact that chips do have a lot of sodium so these again not a particularly bad fat not a lot of nutrition otherwise besides that next so that i have some nuts so this might be something if you are like a salty of salty taste this could be a better option for you this is one serving of nuts it's one hundred calories has only fifteen milligrams of sodium left in the attic and difficult about this and it has nine grams of fat so you're still getting the fat that you are getting in the chips but it's natural fat that's found in the nuts which is an saturated fat and it can be good and there's a lot of benefits to getting the fat that's in the nuts and also those two grams the fiber and four grams of protein so again it's just thinking about you know what's going to fill you up for one is that one serving of the food going to fill you up with things like are cookies and are chips about so really you know snacks shouldn't be a freebie we kind of still want to make them work for us the other thing on the label that we had mentioned was the fact so it's recommended in this country that we get less than ten percent of our calories from fat so if you're on a two thousand calorie diet that means two hundred calories from fat which is about twenty two grams of fat doesn't mean much to a lot of people that's a lot of big numbers and it's a lot of calculations but what that actually looks like in a cup this is coconut oil  so that's a little less than two tablespoons which is twenty two grams of fat so if you're using fat and saturated fat which coconut oil is in cooking or in eating that's your fat for the day based on a two thousand calorie diet so i mean to think about you know there's fat in all kinds of foods and fat has a really essential purpose we need it to survive it helps us feel fuller helps us feel satisfied so it has a lot of really essential roles but it's still important to kind of keep in the back of your mind how much you're getting and where it's coming from so that the saturated fat you see it is saturated fat it has a solid at room temperature oh ok so that saturated fat is our solid which you know not too cold in here so yeah solid at room temperature and then you have your unsaturated fats which would be liquid at room temperature we showed those and a cup ok is there any and is there any difference between them in terms of power from this the one that once the solid one is  liquid there are so fat in general we had mentioned earlier that we want to try and limit in the diet because there is an overall link between a high fat diet and some certain health conditions but saturated fat definitely puts you having a diet high in saturated fat puts you more risk for certain health conditions so high saturated fat diets do raise your l d l which is your bad cholesterol they call it while diets that are high in unsaturated fats can actually certain unsaturated fats can actually help raise your h d l which is your good cholesterol and to be more beneficial so you know both are present in a lot of foods for moderation exactly so it all really comes back to moderation and just being you know just being knowledgeable and being educated about what it is that you're getting right this is all really this is so if people want to hear more about this because i mean we could do we could be talking about this for weeks you know there's so much absolutely thanks of these different  could they reach you so if anyone wants to find out more information or they want to see a dietician they can go on to shop or a dot com slash wellness and click on health advance and find a dietitian store near them or they can call one eight hundred shopper eight and look for a dietitian near them