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 share an easy color-code system that identifies specific nutrition guides 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 well so that you can make smart choices for you and your family.
Our useful 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
Product states organic on label or has organic certification seal.
Product states gluten free on label or has gluten free certification seal.
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.
Contains no more than 140mg sodium; no more than 4g sat fat; at least 1g fiber per 15g carb or no added sugar. No more than 13g total fat. No more than 60mg cholesterol.
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. No more than 13g total fat. No more than 60mg cholesterol.
• If not seafood, whole grain, or nut, the product must have no more than 6.5g total fat, no more than 1g sat fat with no more than 15% of calories from saturated fat, no more than 0.5g trans-fat, no more than 20mg cholesterol, no more than 360mg sodium, no more than 10%DV nutrient of concern, and less than 10g added sugar
• Fish or shellfish must have <=5g total fat, <=2g sat fat, <=95mg cholesterol, <=360mg sodium, >=10% DV of nutrient of concern, and <10g added sugar.
• Omega-3 fish must have no more than 16g total fat, no more than 4g sat fat, no more than 95mg cholesterol, no more than 360mg sodium, ar least 10%DV of nutrient of concern. Cannot contain any added sweeteners or fats.
• Nuts must have no more than 4g sat fat, no more than 140mg sodium, at least 10%DV of nutrient of concern, and less than 10g added sugar.
• Whole grains must have 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 nutrient of concern, at least 2g fiber, no more than 7g sugar if fiber is no more than 5g OR no more than 9g sugar if fiber is greater than 5g.
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. No more than 13g total fat. No more than 60mg cholesterol.
Product does not contain any animal products, contains a plant-based protein source with at least 5 grams of protein.
The Know Your Colors Program is intended for general nutrition information and not as a treatment for any issue or condition.
Please consult your healthcare provider and/or registered dietitian-nutritionist for information directly relating to individual health needs.
Read the entire food label to get complete information on any product
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
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
- 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!
- 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.
- Use herbs, spices and fresh citrus juice and zest to add flavor and lower sodium.
- Opt for low fat dairy – 2 to 3 servings per day.
- 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!
These Great Plate basics will help you make better-for-you choices throughout the store. Whatever your wellness goals – feeling good, fueling for energy, preventing or managing health concerns – Know your colors nutrition guides on the shelf tags and on the digital shopping pages can help you personalize shopping for you and your family. Get more information about Know your colors nutrition guides and where to find them at (link).
Start with the plate itself – using an 8 or 9-inch “salad” plate, or the center of the standard 11-inch plate as the base, visually divide the plate into 4 sections. Each section is for a basic food group – vegetables and fruits should have two of the four sections, protein foods have one section and carbohydrates/starches have the last section. Using the KYC guides when you shop for packaged foods throughout the store will help you add benefit and bounty, meaning more of the nutrients your body needs, like antioxidants and fiber, and less of the ones you want to cut back on, like added sugars and sodium. Use this for meals and snacks – every plate can be a great plate!
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