1 / 34

Diabetes: Stepping up to the Plate

Diabetes: Stepping up to the Plate. The Economic Meal Plan. Introduction. Myth: Eating healthy, or according to a meal plan, is expensive . The Thrifty Shopper. 2002 Consumer food spending: $2,202.64 per person $183.50 per person each month

nizana
Download Presentation

Diabetes: Stepping up to the Plate

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Diabetes: Stepping up to the Plate The Economic Meal Plan Williams DP, Christensen NK 2008 #1

  2. Introduction Myth: Eating healthy, or according to a meal plan, is expensive Williams DP, Christensen NK 2008 #2

  3. The Thrifty Shopper • 2002 Consumer food spending: • $2,202.64 per person • $183.50 per person each month • Family of four could spend $734 each month on food! • “Professional” thrifty shoppers can feed a family of 4 for $125 a month Williams DP, Christensen NK 2008 #3

  4. The First Step • Pantry – store staple food items • Buy them in bulk, on sale • Flour, Rice, Pasta, Oats • Peanut butter, margarine, oil • Onions, Potatoes, Carrots • Canned and/or frozen fruits and vegetables • Canned tuna, chicken and other meats • Sugar, spices, baking items • Salad dressing, mayo, and other condiments • Meats and cheese (store in freezer) • Other “most often used” foods Williams DP, Christensen NK 2008 #4

  5. Preliminary: Before You Go 1. Take inventory of what you have • What needs to be used up? • Leftovers? • Perishables? Williams DP, Christensen NK 2008 #5

  6. Preliminary: Before You Go • Peruse the adds • What’s on sale? • Which store has the food you eat for the best prices? • Pay particular attention to the high prices foods – meats and produce Williams DP, Christensen NK 2008 #6

  7. Preliminary – Before You Go • Write a menu for an entire week • Skeleton menu – your diabetes meal plan • Plan your menu based on: • The food guide pyramid – don’t forget fruits and veggies • What’s on sale *Remember – look for healthy foods* • What’s in your fridge • Consider your time constraints when planning meals Williams DP, Christensen NK 2008 #7

  8. Preliminary: Before You Go • Make a shopping list Williams DP, Christensen NK 2008 #8

  9. At the Store: • Stick to your list • Don’t shop when you are hungry or tired • Don't buy on impulse Williams DP, Christensen NK 2008 #9

  10. At the Store…. • Shopping tips: • Shop for items BEFORE you run out of them • Buy foods that are in season • Do one bulk shopping trip a month for staples • Compare prices on non-sale items and buy the cheapest brand • Don’t purchase more than you can use, particularly with the perishable items Williams DP, Christensen NK 2008 #10

  11. At the Store …. • Shopping tips cont: • Check higher and lower shelves for cheaper items • Check “Use By” dates • Take coupons • Watch for mistakes at checkout line Williams DP, Christensen NK 2008 #11

  12. A Word About Coupons • "On sale" without a coupon is usually cheaper than regular price with a coupon • Only use coupons for items you would buy anyway • Check comparable brands to be sure you are getting a bargain • Match store sales/coupons with manufacturer's coupons for the same item • Want to try a new product? Don't pay full price; wait for the coupon Williams DP, Christensen NK 2008 #12

  13. At Home • Don’t prepare more than you will eat unless you are planning enough for more than one meal. • Eliminate waste! • Handle, prepare and store foods properly to eliminate waste. Williams DP, Christensen NK 2008 #13

  14. Activity #1 Williams DP, Christensen NK 2008 #14

  15. Other Tips • The cost of convenience • Carb/Cost Savers • Breaking it down – saving pennies group by group Williams DP, Christensen NK 2008 #15

  16. The Cost of Convenience Scratch cooking: Tastes better Is cheaper More nutritious Invest in the right tools and a good cook book Williams DP, Christensen NK 2008 #16

  17. The Cost of Convenience Williams DP, Christensen NK 2008 #17

  18. The Cost of Convenience Williams DP, Christensen NK 2008 #18

  19. The Cost of Convenience Williams DP, Christensen NK 2008 #19

  20. The Cost of Convenience Williams DP, Christensen NK 2008 #20

  21. The Cost of Convenience Williams DP, Christensen NK 2008 #21

  22. Carb/Cost Savers • As a cost conscious diabetic, you have two banks: • Your money bank • Your Carb bank (How many servings/meal?) • &. Williams DP, Christensen NK 2008 #22

  23. Carb./Cost Savers Williams DP, Christensen NK 2008 #23

  24. Carb./Cost Savers Williams DP, Christensen NK 2008 #24

  25. Carb./Cost Savers Williams DP, Christensen NK 2008 #25

  26. Carb./Cost Savers • Benefits of Fruits and veggies: • Cheaper! • Higher in Fiber than most foods • Higher in Vitamins and Minerals than most foods • Lower in Calories than most foods. Williams DP, Christensen NK 2008 #26

  27. Activity #2 Williams DP, Christensen NK 2008 #27

  28. Breaking it Down Now that you know the basics, lets save group by group Williams DP, Christensen NK 2008 #28

  29. The Breakdown: The Starch Group • Breads, Rice, Cereal, Past • Buy whole grain or enriched products • Buy regular rice, oatmeal and hot cereals instead of the instant and flavored varieties • Buy in bulk when available • Look for day old bargains in breads Williams DP, Christensen NK 2008 #29

  30. The Breakdown: Fruit and Vegetables • Most fruits and vegetables are nutritious whether fresh, frozen, or canned. Compare prices for your best buys. • Look for fresh produce free of soft spots or decayed pieces. • Store fresh fruits and vegetables appropriately so they do not spoil. • Look for large bags of frozen vegetables. • Buy fresh fruits in season Williams DP, Christensen NK 2008 #30

  31. The Breakdown: Milk, Yogurt and Cheese • Buy cheese by the block • Compare prices of fresh and dried milk. • Buy fresh milk in large containers ( gallon or 1/ 2 gallon). • Buy fat-free or low-fat milk – its cheaper and healthier! Williams DP, Christensen NK 2008 #31

  32. The Breakdown: Meat, Poultry,Fish and Eggs • Brown and white eggs have the same nutritional value and taste. • Bulk sliced or chunk pieces of luncheon meat are usually cheaper than sliced or vacuum packed. • Figure cost per serving instead of cost per pound. • Compare price of turkey and chicken. Save money by basting your own turkey. • Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you. • Buy chuck or bottom round roast instead of sirloin. These cuts have less fat and cost less. • Buy whole chickens and cut them into serving size pieces yourself. Williams DP, Christensen NK 2008 #32

  33. Conclusion • Saving a little here and a little there adds up to big savings overall. • Remember: A penny saved is a penny earned! Williams DP, Christensen NK 2008 #33

  34. Utah State University is committed to providing an environment free from harassment and other forms of illegal discrimination based on race, color, religion, sex, • national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions. • Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge; • promote; demote; terminate; discriminate in compensation; or discriminate regardingterms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Noelle • Cockett, Vice President for Extension and Agriculture, Utah State University. Williams DP, Christensen NK 2008 #34

More Related