Eating Healthy on a Budget

1. Eating Healthy on a Budget Clarian Health Promotions

2. Eating Healthy on a Budget • Why eat healthy? • How do you buy fresh food? • What’s they difference in frozen and canned? • When is fresh produce the cheapest? • How do you make it taste good? • When does fresh food go bad?

3. Eating Healthy on a Budget • Why eat healthy? Your body needs a mix of vitamins, minerals, nutrients, and fiber to perform daily functions. All of these necessary components can be found in a balanced diet of fruits, vegetables, whole grains, nuts, and meats.

4. Why Eat Healthy • Not having a sufficient mix of nutrients can be harmful to your body, as can too much of any given nutrient. Over consumption of food can lead to obesity. A healthy balanced diet is an excellent way to combat obesity.

5. Food Consumption and Disease • Facts • Obesity related diseases are: diabetes, heart disease, stroke, and cancer. • They cause 75% of all deaths in the USA • They cost about 1.2 trillion dollars in health care each year

6. Vitamins, Minerals, and Phytochemicals! • You need vitamins and minerals to regulate your body’s systems. They help maintain your metabolism and some contain phytochemicals. All of the essential vitamins and minerals are found in a balanced diet • Phytochemicalsare found in fruits, vegetables, and nuts. They act as antioxidants, and offer help in improving vascular health, vision, cancer prevention, diabetes control and prevention, and reducing inflammation.

7. The Nutrient Color Wheel yellow: potassium, B vitamins red: lycopene, antioxidants, vit A green: Vit A,Folic Acid orange: vit C, antioxidants, vit A, beta-carotene blue/purple:polyphenols, antioxidants, potassium

8. Fruits Most fruits are fragrant and not overly hard or soft when ripe Ex: Cantaloupe has a full net and smells like a cantaloupe. Vegetables Vegetables have a strong vibrant color when ripe. Ex: Don’t buy vegetables that are brown or that the color is not fully developed. How do you buy fresh food?

9. Seasonal Shopping • Buying fresh food when it is in season can save a lot of money • Think of the price of tomatoes in the summer vs. in the winter. • What is your produce grocery bill like in the summer vs. winter? • Buying frozen produce in the winter,and buying Indiana fresh produce in the summer can save money

10. The Farmer’s Market • Prices are comparable to Kroger type stores, but they offer fresh produce that has not been shipped or handled by anyone other than on the farm. • http://www.ams.usda.gov/farmersmarkets/States/Indiana.htm Here you can find a farmer’s market in your area and a fun Saturday morning activity

11. Frozen vs. Canned The nutrient content in the two is relatively the same but • Canned fruits have a lot of added sugar • Canned vegetables have a lot of added salt (sodium) This is done for preservation but adds a lot of “bad” stuff to our “good” food. (try low sodium veggies or, “in their own juice” fruits)

12. Fresh, Canned, Frozen or Dried? Apricots: Fresh 2 medium Canned ½ cup Dried ¼ cup Weight (g): 70 122 33 Calories: 34 59 78 Blueberries: Fresh ½ cup Frozen ½ cup Weight (g): 73 78 Calories: 41 40

13. Cooking Cooking is an important part to eating healthy. Nutrients can be lost in the cooking process. Steaming is the best option: • In microwave 4 min for every 2 cups of veggies with 1 tablespoon of water in a covered dish. • In a steamer for recommended time • On stove as long as veggies are not immersed in water

14. A few tips: Hamburgers: paprika and pepper Fish: lemon juice and bay leaves Green beans: curry and basil Carrots: cinnamon Cauliflower: nutmeg Peas: orange rind Baked potatoes: salsa Squash: brown sugar Asparagus: Lemon juice Pork: garlic and sage Corn: green peppers and tomatoes But do they taste good?

15. Reducing Recipes • Use smaller dishes • Check to see if the dish is done 5-10 minutes before the suggested time • Add seasoning a little at a time • Use recipes that are easily divisible

16. When do you just thrown it away? Definitions from the USDA website • Sell by: tells the store how long to display the product for sale. Buy the product before this date expires • Best if used by: recommended for best flavor or quality. This is not a purchase or safety date. • Use by: the last recommended date for the use of the product while at peak quality. This date is determined by the manufacturer.

17. Keep your meat safe and your stomach happy! Poultry 1-2 days Beef, Veal, Pork, Lamb 3-5 days Ground meat 1-2 days Cured Ham 5-7 days Sausage 1-2 days Eggs 3-5 weeks (uncooked meat products stored at 40 ۫ or below)

18. What to do when the date is up Rules of thumb: Follow the Use By dates to be safe cook or freeze the products after the date. If the product is fresh and has no date (non-meat) keep up to three days refrigerated and then freeze or cook. After cooking “leftovers” can be stored for 1-2 days at 40 degrees or below.

19. Comparing Foods • Look at serving sizes • Compare weights • Sodium Content • Calories • Sugar • Vitamin Content • Saturated Fat/Trans Fat • Price per ounce (grocery store) • Buy Generic

20. FROZEN MEAL Healthy Choice Chicken Parmigiana(broccoli,pasta, marinara, fat free mozzarella, chicken) FAST FOOD Wendy’s Crispy Chicken Sandwich(lettuce, mayo, bread, chicken) Frozen Food vs. Fast Food We chose healthy frozen meals and a similar sandwich from a common fast food restaurant All nutritional information is available via the Healthy Choice and Wendy’s websites.

21. Comparison Healthy Choice Wendy’s Calories 320 380 Total Fat 9g 15g Sat Fat 3g 3g Cholesterol 20mg 35mg Carbohydrates 40g 43g Fiber 6g 1g Sugar 10g 5g Protein 19g 19g Sodium 600mg 810mg Vitamin A 6% 2% Vitamin C 10% 0% Iron 10% 15% Calcium 8% 2%

22. BUT… TOTAL WEIGHT Healthy Choice: 312g Wendy’s: 157g • This is why it is important to look at serving size and weight. They may look similar on the label but “what” exactly are you getting??

23. $$ Facts $$ Frozen meals cost between $2-3 dollars Fast food sandwiches cost between $2-3 dollars SO… For roughly the same price you get: • More food • More vitamins And you’re eating • More minerals HEALTHIER! • Less calories • Less fat • Less sodium

24. $$ Facts $$ When going to the grocery: • Make a list • Think about what you eat • If you usually make a trip to the vending machine at work, why not just buy a 12 pack of soda or granola bars and keep them in the office.

25. THANK YOU! Any Questions??