LET’S GO SHOPPING AT COSTCO A DIETITIAN’S HEALTHY TIPS

Presented By: Colleen Drosdeck, RDN, CD

April 2020

Medical Disclaimer: This webinar is for general knowledge and educational purposes only. It is not a substitute for medical advice or treatment for any medical conditions.

Ask yourself….

What are my health goals?

Do I have a plan in place for reaching them?

What way of eating will help me reach these goals?

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Are you looking to….

❖Eat more whole foods and consume less processed foods?

❖Avoid food allergens or specific ingredients?

❖Decrease intake of added sugars?

❖Consume less refined carbohydrates?

❖Eat more healthy fats?

❖Consume less sodium?

❖Increase intake of quality protein?

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Cereals/Grains/Dried fruit/Legumes

Old-Fashioned Quaker Oats

Autumn’s Gold Grain Free Granola

Purely Elizabeth Coconut Cashew Grain-Free Granola

Cheerios (plain-unsweetened)

Dave’s Killer Organic Bread- Thin Sliced Powerseed

Organic Brown Rice & Quinoa with Amaranth and Garlic

Sun-maid Organic Raisins

Made in Nature Goji Berries

Organic Bare Apple Chips

Organic Bare Banana Chips

Medjool Dates

Birch Benders Pancake and Waffle Mix (Paleo)

Kodiak Cakes Power Cakes Buttermilk

Banza Rotini (chickpea pasta)

Tasty Bite Madras Lentils

Enlightened BADA BEAN BADA BOOM

Nuts/Seeds

Kirkland Creamy Almond Butter

Kirkland Organic Creamy Peanut Butter

Organic PB fit- peanut butter powder

Raw Nuts (almonds, pecans, pistachios, walnuts, etc)

Kirkland Macadamia nuts (dry roasted and salted)

Kirkland Dry Roasted Almonds

Kirkland Shelled Pistachios

Kirkland Unsalted Mixed Nuts

Kirkland Cashew Clusters

180 degree Snacks Pistachio Squares

Kirkland Blanched Almond flour

Nature’s Intent Organic Chia seeds

Manitoba Harvest Hemp Hearts

Kirkland Organic Quinoa

Earthly Choice Superfood Blend

NaturSource Organic Salad Topper

5Green = top picks

Crackers/Chips/Snack Foods

Organic Triscuit Original

Organic Sweet Potato Crackers

Simple Mills Almond Flour Crackers

Organic Multigrain Tortilla Chips

Popchips Nutter Puffs

Organic Skinny POP Popcorn

SIETE Grain Free Tortilla Chips

Orville Redenbacher’s Original Whole Grain Popping Corn

Kirkland Organic Roasted Seaweed Snacks

InnoFoods Dark Chocolate Nuggets

Soups/Broth/Jarred Vegetables

Pacific Foods Organic Bone Broth

Amy’s Organic Canned Soups

Princess Pickled Asparagus

Kirkland Artichoke Hearts

Bella Sun Luci Sundried Tomatoes

Jerky/Canned Fish/Dried Cheese

DUKE’S Smoked Shorty Sausages (high sodium/processed meat)

Hempler’s Uncured Land Jaeger (high sodium/processed meat)

Kirkland Canned Wild Alaskan Pink or Sockeye Salmon

Season Brand Wild Caught Sardines in 100% olive oil

Cello Whisps Parmesan Cheese Crisps

Moon Cheese

Oils

Extra Virgin Olive oil

Chosen Foods Avocado oil

Organic Coconut MCT oil

Kirkland Organic Virgin Coconut Oil

6Green = top picks

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Sweeteners/Items for Baking

Pyure Organic Stevia

Lakanto MonkFruit Sweetener

Kirkland Organic Maple Syrup

Kirkland Organic Apple Cider Vinegar with Mother

Organic Cacao Powder

Pure Vanilla Extract

Condiments/Sauces

Chosen Foods Mayo

Organic Coco Aminos

Kirkland Organic Marinara Sauce

Protein Bars, Shakes & Powders

Rise Almond Honey Protein Bar

RXBAR Peanut Butter and Chocolate Sea Salt Bars

Kirkland Protein Bars Variety Pack

Paleo Caveman Protein Bars

Orgain Clean Grassfed Protein Shake

Kirkland Organic Chocolate Banana Almond Non-Dairy Beverage

Vital Proteins Collagen Peptides Unflavored Powder

Seed/Granola Bars

Health Warrior Pumpkin Seed Bar

Autumn’s Gold Grain Free Granola Bars

Paleo Caveman Bars

KIND bars

8Green = top picks

A 2018 study from the Clean Label Project reported concerning levels of heavy metals, pesticides, BPA, & other contaminants in popular protein powders & drinks:

▪ Tested 134 products

▪ Many contained detectable levels of at least 1 heavy metal and just over half tested positive for BPA

▪ Tested single servings of products

▪ Products with plant proteins like soy or hemp faired worse than whey or egg based products

▪ Organic products on average had over 2x the amount of heavy metals

▪ 75% of plant based powders/drinks tested positive for lead

Consumer Reports article:

https://www.consumerreports.org/dietary-supplements/heavy-metals-in-protein-supplements/

Source- https://www.cleanlabelproject.org/protein-powder/

Top 5 Products

▪ Pure Protein Vanilla Cream 100% Whey

▪ Performix Pro Whey Sabor Vanilla Protein with Amino Beads

▪ BodyFortress Super Advanced Vanilla 100% Whey Protein

▪ BioChem Vanilla 100% Whey Protein

▪ Puori PW1 Vanilla Pure Whey Protein

Bottom 5 Products

▪ Garden of Life Organic Shake & Meal Replacement Chocolate Cacao Raw Organic Meal

▪ Nature’s Best Isopure Creamy Vanilla Zero Carb

▪ Quest Chocolate Milkshake Protein Powder

▪ 360Cut Performance Supplements 360PRO Whey Chocolate Silk Premium Whey Protein

▪ Vega Sport Plant-Based Vanilla Performance Protein

10Source- https://www.cleanlabelproject.org/protein-powder/

▪ Highly processed

▪ Cheap

▪ Likely contains GMO’s if not organic

▪ May be higher in heavy metals and other contaminants compared to animal protein sources

▪ Common food allergy

▪ Some may be intolerant

▪ Those with autoimmune conditions may want to avoid

▪ Contains phytates which can decrease mineral absorption

▪ Food supply already inundated with processed soy

▪ Lacks the healthful properties of traditional soy

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▪ Use the Clean Label Project to check your protein powder or drink prior to purchase-https://www.cleanlabelproject.org/protein-powder/

▪ Focus on the Ingredients List

▪ Not too many ingredients- usually the less the better & be able to understand them*

▪ Sugar content should be little to none

▪ Be mindful of gums and sugar alcohols if you have digestive issues

▪ Instead of using protein powders choose one or two of the following to add to smoothies:

▪ cottage cheese, hemp seeds, chia seeds, pumpkin seeds, plain Greek yogurt, nut butters, silken tofu.

▪ Don’t forget to add leafy greens, other healthy fats like avocadoes (esp. frozen), and small amounts of fruit!

12*Be aware that certain products are fortified with vitamins and/or minerals which may be unfamiliar but are not cause for

concern. Some examples include pyridoxine hydrochloride (vitamin B6) and thiamin mononitrate (vitamin B1).

▪ Protein powders are classified as a dietary supplement.▪ The Food and Drug Administration (FDA) is responsible for supplement regulation only

after it is marketed to consumers.

▪ Prior to evaluation by the FDA, regulation of supplements is left up to the manufacturers and distributors.

▪ Prior to starting a new supplement, speak to a registered dietitian, doctor, or pharmacist. ▪ Supplements can interact with medications which can lead to potentially dangerous effects.

▪ When purchasing supplements, look for third party verification and independent quality assessment seals. ▪ USP, BSCG, UL, NSF, ConsumerLab.com, & Informed-Choice.org

▪ Alternatively, consider the foods you can include in your diet to obtain the vitamins, minerals, and nutrients you need.

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Meat/Fish/Eggs/Tofu

Any fresh beef, pork, poultry or fish (organic, pasture raised, grass-fed or wild caught preferred)

Sabatino’s Paleo Organic Tomato & Basil Chicken Meatballs

Sukhi’s Chicken Coconut Curry

Hempler’s Uncured Bacon

Amylu Organic Sugarhouse Maple Chicken Sausage

Sabatino’s Paleo Organic Chicken Sausage

Teton Water Ranch 100% Grass-Fed Beef Polish Sausage

Trappers Creek Wild King Smoked Salmon

Plainville Farms Oven Roasted Organic Turkey Breast

Eggs – Kirkland Organic or Wilcox Free Range Omega3

House Foods Organic Tofu

Sauces/Dips/Condiments

Kirkland Basil Pesto

Kirkland Organic Hummus

Good Foods Chunky Guacamole

Wholly Avocado Smashed Avocados Sea Salt Organic

Wildbrine Raw Organic Sauerkraut

Dairy

Kerrygold Grass-fed Butter

Mozzarella string cheese (organic or non-organic)

Organic/Pasture Raised Medium Cheddar Sliced Cheese

Kirkland Organic Milk

Kirkland Organic Greek Yogurt

Beverages

LaCroix sparkling flavored water

Organic Uber Greens

15Green = top picks

Vegetables/Fruit/Legumes

All frozen vegetables without added sauces

Frozen fruit (no added sugars)

Organic Edamame

Poultry/Fish

Kirkland organic chicken breasts

Wild caught fish (salmon- Wild Alaskan is preferred, cod, etc)

Other Products

LingLing Potstickers Chicken and Vegetables

Bibigo Organic Potstickers Chicken and Vegetable

Don Lee Farms Organic Chicken Squash & Spinach Bowl

Milton’s Craft Bakers Cauliflower Crust Pizza

Brazi Bites- Cheese Bread

Organic Don Lee Farms Chipotle Black Bean Burger

17Green = top picks

▪ There are a variety of healthful food products available at Costco.

▪ When choosing a product focus on the Nutrition Facts Label & Ingredients List.

▪ Some things you may want to consider:

▪ What are the ingredients? Can I understand them? Are they sourced from whole foods?

▪ How many ingredients?

▪ What are the main ingredients?

▪ Ingredients are listed in descending order in regards to the amount contained within the product.

▪ How much sugar is added to the product?

▪ If sugar is listed in the top 5 you may consider avoiding it.

▪ What types of oils are in the product?

▪ How much salt has been added to the product?

▪ What is the serving size? How much fiber does the product have? And more…

▪ And don’t forget to visit the produce section at Costco where you can find a variety of healthful products requiring little to no label reading such as apples, tomatoes, salad, carrots, mushrooms and more! 18

THANK YOU!

Come check out our website at: www.SoundDietitians.com

Or Reach out to us by phone: 425-409-3544

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This presentation was sponsored by Verdant Health Commission and Stilly Valley Health Connections