What do ShopRite Dietitians Do? • Free services for all of our customers • One on one consultations • Grocery store tours • Snack classes for kids • Demonstrations of recipes and products in store • Community events
How to Stay Energized Throughout the Day
Survey Results
Don’t Skip Breakfast! • Most important meal of the day • Starts your metabolism • Avoids over eating later on in the day • Gives you energy to start the school day – FOOD IS FUEL • If you have your lunch later in the day, make sure to have a larger, balanced breakfast • Studies have shown that students who eat breakfast do better in school and have lower rates of obesity.
Good On-The-Go Breakfast Options • Piece of Fruit & Granola Bar • Mini Egg Quiches • Over Night Oats • Fruit and Veggie Smoothie • Yogurt Topped w/ Granola • Toast w/ Nut Butter and Sliced Banana • Whole Grain frozen Waffles or Pancakes with a Piece of Fruit and Nut Butter
Survey Results
Drink Plenty of Water • Recommended to drink at least ½ your body weight in fluid ounces • Reusable water bottle to fill up at water fountain • Don ’ t like water? • Add fresh fruit to add flavor • Try zero calorie substitutes
Survey Results
Limit Sugary Drinks • Sodas, Energy Drinks, Juices • Choose 100% Juice, or better yet opt for whole fruit • Limit juice to 8oz per day • Coffee/added sugar for adolescents • Recommended no more than 100mg (8oz.) per day • Recommended to limit added sugar to 25 grams per day • 6 teaspoons
Snacks! • Pack a snack for after school to energize your after school activities. • Long hours in between meals can cause tiredness and lack of focus • Make sure to eat a good breakfast and a big lunch if you know you won’t be eating for a few hours
On The Go Snack Brands Recommended by ShopRite Dietitians Bars Other Snack Options
Survey Results
Get Enough Sleep! • Teens are recommended to get 8-10 hours of sleep every night! • Stanford Medicine did a survey of 3,000 students • Students with with higher grades reported going to sleep earlier during the week and sleeping in less on the weekends when compared to students with lower grades. • Students have improved memory and learning when they are well-rested. • Sleep deprivation has effect on appetite, metabolism, and weight gain.
Sleep • San Diego State University study showed that 40% of adolescents in 2015 slept less than 7 hours a night • 17% more than 2009 • Also found the more time teens spent online, the less sleep they received.
Contact Your Nearest Dietitian • Jamie Pepper MS, RD ShopRite of Northvale (862) 377-3177 Jamie.Pepper@wakefern.com • Erika Lannaman MS, RD ShopRite of Hackensack (201) 819-5015 Erika.Lannaman@wakefern.com
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