Lose and Win

1. Lose and Win Healthy Eating on a BudgetSession 14 M48908 1/11

2. Dispel the myth that eating healthy is too expensive Discuss the importance of planning ahead Provide tips on how to stretch your dollar Encourage you to incorporate healthy, budget friendly foods Provide examples of healthy meals that use low cost ingredients Objectives

3. A healthy diet doesn’t have to be expensive Plan ahead Shop smart Invest a little time Healthy diet too expensive?

4. Plan Ahead Advance planning makes it easier to eat healthy foods Incorporate less expensive protein sources such as beans, canned tuna or salmon, tofu and eggs Look for recipes that only use a few ingredients and do not call for expensive ingredients Incorporate frozen fruits and vegetables, which are often more affordable Add volume to foods with low-cost grains such as rice or pasta and vegetables

5. Meals in minutes Keep the pantry stocked so that you can have a balanced meal anytime • Turkey breast or roast beef on a whole wheat wrap with lettuce and tomato • Hummus, cucumber and shredded carrots in a whole wheat pita • Natural peanut butter and sliced banana on a slice of whole grain bread • Scrambled egg burrito with salsa • Black beans with salsa served on top instant brown rice

6. Shop Smart • Try these cost saving tips: • Choose in-season fruit and vegetables • Buy bags of fruits or vegetables instead of individual pieces by the pound • Visit local farmers and ethnic markets, where produce is often cheap and fresh • Look for coupons or specials on meats, cheeses and other more expensive foods • Buy larger quantities of food when on sale and divide into individual servings and freeze

7. Shop Smart • Try these cost saving tips: • Compare prices of foods found in the bulk food section of the grocery store to packaged varieties; oatmeal, granola, nuts, rice, beans and other grains may be cheaper by the bulk • Avoid snack traps like 100-calorie packs and make your own single-serving portions with mini snack bags • Choose generic or store brands • Don’t go to the store hungry when you’ll be more tempted to indulge in items that are less healthy and more costly

8. Invest the time Just like taking time for exercise, it is important to make nutrition a priority. Take time before bed or leave yourself an extra five minutes in the morning to pack up your "body fuel" for the day.

9. Brown-bag it! • Bring your lunch and snacks so you’ll be less tempted to eat out or visit the vending machine. • Leftovers make great easy lunches, but sandwiches, soups and salads are great choices too. • Snack ideas include: • Graham crackers with peanut butter • Low-fat yogurt with granola bar • Part skim cheese with whole grain crackers • Popcorn • Mixed nuts • Fresh fruit

10. Cost of beverages adds up How much do you spend on beverages each week? ____ Bottled water ____ Specialty coffee drinks ____ Soft drinks ____ Teas & fruit drinks ____ Sports drinks

11. Eat more budget friendly foods Sweet potatoes Cabbage Green beans Canned corn Frozen spinach Whole carrots Salsa Apples or applesauce Bananas Raisins Canned tuna Dried lentils Canned or dried beans Eggs Peanut butter Skim milk Oatmeal Brown rice Corn tortillas Whole grain bread

12. Sample meal plan

13. My Budget Friendly Ideas • Think about ways you can save money but still eat healthy • Name three steps that you can take • __________________________________________ • __________________________________________ • __________________________________________