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Smart Shopper's Guide: Healthy Eating and Grocery Savings

Learn tips for nutritious eating while comparing food costs, navigating the supermarket, and boosting your cooking skills. Find over 40,000 food choices, discover label claims, and understand the benefits of family meals. Save money, time, and calories by planning meals wisely and cooking healthily.

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Smart Shopper's Guide: Healthy Eating and Grocery Savings

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  1. Your Health Matters: Nutritious Eating The Supermarket& Food Cost Comparison Bonus! Healthy Cooking Tips 7: Meal Planning and Healthy Cooking

  2. The Supermarket More than 40,000 food choices! Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

  3. MEAT & SEAFOOD DAIRY CANS BOXES BAGS PRODUCE Typical Store Layout

  4. Always make a list Save time and money!

  5. Navigating Tips • Work the edges • Work the edges • Look high and low • Look high and low • Learn the lingo • Learn the lingo Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009 Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

  6. Learn the lingo! Label Claims Nutritional Sciences, Thompson Learning Inc. 2007

  7. Navigating Tips • More Packaging = Less Nutrition • Order of ingredients is most to least • Fewer Ingredients = Healthier Food Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

  8. Shopping Tips • Fresh is best • Choose seasonal produce • Visit your local Farmer’s Market

  9. Fill your pantry and fridge… ….with a variety of fresh foods!

  10. “Eating healthy costs more, doesn’t it?” Food Cost Comparisons

  11. You could eat this one unhealthy meal… 1,100 calories

  12. Or this healthy breakfast, lunch and snack… 1,080 calories …for the same amount of calories!

  13. Meal at McDonald’s for Family of 5

  14. Meal at Home for Family of 5 *Prices based on H.E.B. prices as of February 2009, Brownsville, Texas

  15. Cost and Calorie Comparison Three times/week = $58.47 Average calories/meal = 922 Three times/week = $24.56 Average calories/meal = 423 By eating at home, you save $33.01 and 1497 calories per week!

  16. Cost and Calorie Comparison More calories in less food More dollars spent Poor nutrition Less calories in more food More dollars saved Better nutrition Eating healthy home-cooked meals saves you money and calories!

  17. Benefits of family meals Bonus! • Eat more healthy foods - get more nutrients • Decreased risk for unhealthy weight • Decreased risk for substance abuse • Strengthens family ties; pass on traditions • Form positive attitudes about food and eating • Do better in school • Happier life MealsMatter.org

  18. Activity: Plan Your Plate

  19. Start a new family tradition… Meatless Monday, Fruit for dessert, Kids Night in the Kitchen one night per week. Challenge! For the next four weeks, cook at home one more time per week than you typically do.

  20. Meal Planning Key Point Recap • Eating healthy does not have to cost more. • Navigate your supermarket wisely. • Plan your shopping to save time, money and calories! • Enjoy fruits and vegetables at all meals.

  21. Healthy Cooking Tips

  22. Avoid Cooking Methods with Added Fat Basted Breaded Fried X X X

  23. Healthy Cooking Methods • Baked • Boiled • Grilled • Steamed

  24. Make your food tasty! Spice it up! Get fruity! Be creative! FIT Watch.com; HelpGuide.org; SpicyTasty.com

  25. Eat a rainbow every day

  26. Switch to Conclusion PowerPoint

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