Know your colors

A guide to making smart food choices

Know your colors

Navigating the world of eating well can be complicated. There is so much conflicting information about nutrition, it’s hard to separate the wheat from the chaff. We are changing that. We are pleased to introduce a new color-code system that identifies specific nutrition attributes that may be important to you and your family, and assigns unique colors to them. Our goal is to take the guesswork out of choosing healthy food so that you can make smart choices for you and your family.

Our new food guide pairs colors with the specific nutrition information you’re looking for to meet the personal needs of your family.

In-store Color Bars

Online Icons

Organic

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Product states organic on label or has organic certification seal.

Gluten Free

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Product states gluten free on label or has gluten free certification seal.

Whole Grain

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First ingredient is a whole grain and second ingredient is not sugar or the product bears a whole grain stamp; no more than 4g sat fat, no more than 480mg sodium, at least 1g fiber per 15g carb or no added sugar.

Low Sodium

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Contains no more than 140mg sodium; no more than 4g sat fat; at least 1g fiber per 15g carb or no added sugar.

Carb Smart

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Contains no more than 35% of calories from carb and no more than 15g total carb; no more than 4g sat fat; no more than 360mg sodium; at least 1g fiber per 15g carb or no added sugar or sugar free.

Heart Smart

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General: No more than 6.5g total fat; no more than 1g sat fat with 15% of calories from sat fat; no more than 20mg cholesterol, no more than 360mg sodium; at least 10% DV 1 beneficial nutrient.

Nuts: No more than 4g sat fat; no more than 140mg sodium; at least 10% DV of 1 beneficial nutrient; does not contain any added fats or sweeteners.

Fish/Seafood: Less than 5g total fat, less than 2g sat fat, less than 95mg cholesterol, no more than 360mg sodium, at least 10% DV of 1 beneficial nutrient.

Omega-3 Fish: no more than 16g total fat, no more than 4g sat fat; no more than 95mg cholesterol; no more than 360mg sodium; at least 10% DV beneficial nutrient; cannot contain any added fats or sweeteners

Whole Grains: no more than 6.5g total fat; no more than 1g sat fat with no more than 15% of calories from sat fat; no more than 20mg cholesterol, no more than 240mg sodium; at least 10% DV of 1 beneficial nutrient; at least 2g fiber; no more than 7g sugar if <5g fiber and no more than 9g sugar if >5g fiber.

Protein Smart

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Contains at least 5g protein; no more than 4g sat fat; no more than 480mg sodium; at least 1g fiber per 15g carb or no added sugar.

Plant
Powered

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Product does not contain any animal products and contains a plant-based protein source; no more than 4g sat fat; no more than 480mg sodium; at least 1g fiber per 15g carb or no added sugar.

Look for the color indicators ‣

Each nutrition attribute has a unique color – “Heart Smart” is red, “Organic” is dark green. Look for the color bars on the shelf tag, or explore the color icons when you shop online. Scanning for colors at the shelf makes it quick and easy to find Low Sodium foods (yellow), Carb Smart foods (orange) or Gluten Free items (Blue). Shopping with your kids? Make it a game and energize your whole family to eat well! That is smart food shopping, simplified.

Carry your colors with you! Download our guide to making smart food choices.

1. On shelf tags in store

Color bars can be found here on the shelf tags

2. Online

pantry

Online icons can be found on the shopping page

Make a Great Plate with Know Your Colors!

We all want to enjoy good health – and we want the same for our family and friends.   Making it easy to enjoy foods that are delicious, nutritious and help us with the many wellbeing connections that food brings to our lives is part of our mission to help you feed and care for your family. The Price Chopper/Market 32 Know Your Colors shopping guides make it quick and easy to choose and enjoy foods that help you meet your food and lifestyle goals. Create a great plate at every meal and snack by including the Know Your Colors nutrition guides and the essential meal makers outlined below into your planning, shopping and cooking.

5 Tips to Make a Great Plate

  1. Make half the plate fruits and vegetables. Use fresh, frozen, canned or 100% juice items. Double servings on favorites makes it easy to eat more!
  2. Make ¼ of the plate whole grains or starchy vegetables. Brown rice, quinoa, barley, oats, cereals, pasta, ancient grains – there are many ways to enjoy whole grains. Enjoy small servings of roasted or baked/sweet potatoes or peas. Use the Whole Grain shelf tag guide in stores to choose well.
  3. Use herbs, spices and fresh citrus juice and zest to add flavor and lower sodium.
  4. Opt for low fat dairy – 2 to 3 servings per day.
  5. Go easy on sweets, including drinks and desserts. Explore seltzers, spritzers and fruit-based desserts to satisfy your sweet tooth and get more produce.

Make a Great Plate with Know Your Colors!

Skinless chicken breast is lean and delicious!

Whole grain white or brown rice are a great compliment to this meal.

Stir-fry is a great way to cook fresh and frozen vegetables. Choose your family favorites to get to ¼ to ½ plate serving size.

Chicken & Mushroom Stir-Fry