Healthy Meals on Budget/Working with Food Organizations

1. Healthy Meals on Budget/Working with Food Organizations By: Ally Imo

2. Adults: Grains 6-8 servings Vegetables 3-5 servings Fruits 4-5 servings Dairy (fat-free/low-fat) 2-3 servings Meats/Beans 3-6 oz Oils 2-3 servings Consider All Food Groups – MyPlate Children: Grains 2-7 servings (oz) Fruit 1-2 servings (cups) Vegetables 1-3 servings(cups) Meat/Beans 2-6 ½ oz Dairy 2-3 Cups Oils 3 tsp

3. Fruit/Vegetable Purchase • Compare servings of fresh, canned, and frozen • Canned/frozen is typically less expensive • Canned items choose 100% fruit juice and vegetables with “no salt added” or “low sodium” • When buying fresh fruits/vegetables only buy those in-season

4. Healthy Budget Meal at a Glance Breakfast: oatmeal or cereal with milk Lunch: Peanut butter and jelly sandwich with fruit cup and milk Snack: celery or carrot sticks or cup of yogurt Dinner: Beef Stew with vegetables or casserole recipe consisting of vegetables, beans with milk or fruit juice Snack: cup of fruit

5. Consider these Items in Meal Planning ● Canned soups ● Casseroles ● Pasta ● Tacos

6. Top Inexpensive & Healthy Items Bananas 6. Lentils Beans 7. Oatmeal Canned Tomatoes 8. Peanut Butter Carrots 9. Peas Frozen Spinach 10. Sweet Potatoes

7. Easy Chili-Mac Recipe *Makes 8 servings Ingredients 2 (7.25oz) Mac & cheese Mix $1.75 2 (14oz) cans of hot dog chili $3.56 ½ cup of shredded cheddar cheese $2.90 Total $8.21 Directions: 1. Cook mac & cheese on stovetop according to directions 2. When mac & cheese is done, stir in chili & cook over medium heat until hot, about 2 minutes 3. Sprinkle with shredded cheddar cheese to serve

8. Lentil Soup Recipe *Makes 8 servings *Ingredients: 2 cups dry lentils $1.10 2 qts chicken broth $1.30 1 onion, diced $1.05 ¼ cup of tomato paste $0.71 Total $4.16 *Directions: In a large saucepan combine lentils, broth, onion, & tomato paste. Bring to a boil, then reduce heat, cover, and simmer until lentils are soft, 30-45 minutes. Serve & enjoy!

9. Tuna Casserole *Makes 6 servings *Ingredients 2 cans Cream of Mushroom soup $1.86 3 cans Tuna in water (drained) $3.30 3 cups macaroni $1.20 1 cup green peas (1 can drained) $1.50 Total $7.86 Directions: 1. in a 4 qt pot, boil macaroni until soft, drain 2. Return macaroni to pot, add tuna, soup, and peas 3. Stir gently until mixed 4. Serve while macaroni is still hot – Enjoy!!

10. Food Organizations *Slow Foods Movement *Food and Water Watch

11. Why be involved in a Food Organization *promotes healthy behaviors *helping others eat healthy *helps in improving sustainability *gives you resources for foods *helps you learn & grow in experience

12. McSlow Foods Movement *encourages local food purchases *participates in workshops and food tastings *Traditions & heritage *Fresh Foods

13. McSlow Foods MovementParticipate- *events *Membership -local, state, & globally *opportunities What can you to do be involved??

14. Food and Water Watch *ensures food, water, & fish is safe for consumption *helped raise awareness about the environmental, health and equity problems with the bottled water industry *Helps to maintain the environmental quality of the food, water, resources

15. Food and Water Watch Participation • Volunteer in your local area • Work with the leaders in your area to ensure a safe water and food consumption is improving