Page 17 - December 19 Impression

Healthy at Hopkins
Monthly

December 2019
More Fiber. Less Salt.
Keep the Pressure Down.

Build a Better Grocery List

We often reduce our calorie and Men and women should aim for 38
sodium intake when preparing our own grams and 25 grams of fiber daily,
meals and eating at home. Creating a respectively (or 30 and 21 grams
shopping list is an important step and daily, respectively, for those over the
can provide many benefits like staying age of 50).
on track with nutrition goals and • Spot the sodium! Too much sodium
reducing food waste. can increase blood pressure, making
the heart work harder which can
Follow these four steps to create a lead to long term health issues.
more efficient, cost-friendly grocery
list. Dietary Guidelines suggest having no
more than 2,300mg of sodium daily.
1. Schedule Your Trip 3. Choose a Store(s)

Determine how often you go to the It can be easier to shop at one store
grocery store. Are you able to grocery to save time and energy; however,
shop once or twice a week? To keep shopping at multiple stores can help
food fresh, you’ll want to buy only what you find the best prices. For additional
you can eat between shopping trips. savings, see what apps or coupons are
available at the store(s) you shop.
2. Know Your Nutrition Goals, For more information
Select Recipes and Create Your 4. Plan Your Route
List access the Healthy at
Once you know the layout of your
Choose recipes that you want to cook preferred grocery store, you can Hopkins portal through
between shopping trips. Add up the organize your shopping list by section my.jhmi.edu or https://
common food items from your recipes (ex. Produce, Cold Foods, Frozen
to determine the quantity of each Foods, etc.) to make your trip even login.johnshopkins.
food item you will need to purchase to quicker. edu/healthyathopkins
prevent overbuying and spoilage.

Nutrition Tips: Shop around the perimeter of
the store and avoid the aisles!
• Find the fiber! Fiber is an essential Aisles in the middle of the store
nutrient and most Americans fall are where you will find many
short of the recommended amount. processed foods which contain
preservatives and sodium.

Academy of Nutrition and Dietetics National Geographic | Academy of Nutrition and Dietetics