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Eating Right on a Budget

Eating Right on a Budget. For you and your children. MyPlate. Foods to increase. Make half of your plate fruits and vegetables Make at least half of your grain whole grains Switch to fat-free or low-fat (1%) milk. Foods to reduce.

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Eating Right on a Budget

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  1. Eating Right on a Budget For you and your children CDN 1605 Anna Mancini 11/11

  2. MyPlate CDN 1605 Anna Mancini 11/11

  3. Foods to increase • Make half of your plate fruits and vegetables • Make at least half of your grain whole grains • Switch to fat-free or low-fat (1%) milk CDN 1605 Anna Mancini 11/11

  4. Foods to reduce • Compare sodium in foods like soup, bread and frozen meals—choose the foods with the lowest amount • Drink water instead of sugary drinks CDN 1605 Anna Mancini 11/11

  5. Read Labels • Serving size vs. Portion size • Serving size= recommended amount on the nutrition facts label • Portion size= amount you choose to eat • Measure amount of food before serving or eating CDN 1605 Anna Mancini 11/11

  6. Nutrition facts label CDN 1605 Anna Mancini 11/11

  7. Get kids involved! • Have your kid(s) assist you at the grocery store. • Encourage them to select healthy foods that they will eat at breakfast, lunch, dinner and as snacks • Involve them in the meal preparation CDN 1605 Anna Mancini 11/11

  8. Healthy Foods are Too Expensive! • FALSE! • According to the USDA, in a recent Produce Marketing Association report “The Cost of the Recommended Daily Servings of Fresh Produce” shows that people can meet fruit and vegetable recommendations for about $0.50 per cup • Fruit…............$0.56/cup • Vegetables………..$0.42/cup CDN 1605 Anna Mancini 11/11

  9. Comparisons • Average price of Lay’s Potato Chips ~$3 • Average price of a box of PopTarts ~$2.29 CDN 1605 Anna Mancini 11/11

  10. The 3 P’s • Plan • Purchase • Prepare CDN 1605 Anna Mancini 11/11

  11. plan • Plan meals and snacks for the week according to an established budget. • Find quick and easy recipes online. • Include meals that will “stretch” expensive food items (stews, casseroles,stir‐fried dishes). • Make a grocery list. • Check for sales and coupons in the local paper or online and consider discount stores.   • Ask about a loyalty card at your grocery store CDN 1605 Anna Mancini 11/11

  12. purchase • Buy groceries when you are not hungry and when you are not too rushed. • Stick to the grocery list and stay out of the aisles that don’t contain items on your list. • Buy store brands if cheaper.   • Find and compare unit prices listed on shelves to get the best price. • Purchase some items in bulk or as family packs which usually cost less. • Choose fresh fruits and vegetables in season; buy canned vegetables with less salt. • Pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time CDN 1605 Anna Mancini 11/11

  13. prepare • Some meal items can be prepared in advance; pre‐cook on days when you have time.   • Double or triple up on recipes and freeze meal‐sized containers of soups and casseroles or divide into individual portions.   • Incorporate leftovers into a subsequent meal.   • Be creative with a fruit or vegetable and use it in different ways during the week CDN 1605 Anna Mancini 11/11

  14. Brand Name vs. generic Cheerios CDN 1605 Anna Mancini 11/11

  15. Valu time Toasted oats cereal • Nutrition Facts Serving Size: 1 cup • Calories 110 • Calories from Fat 18.0 • % Daily Value * • Total Fat 2g 3% • Saturated Fat 0g 0% • Cholesterol 0mg 0% • Sodium 280mg1 1% • Total Carbohydrate 23g 7% • Dietary Fiber 3g 12% • Sugars 1g  • Protein 3g 6% • Est. Percent of Calories from: • Fat 14.8% Carbs 75.4% Protein 9.8% • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. • Read more: http://www.livestrong.com/thedailyplate/nutrition-calories/food/valu-time/toasted-oats-cereal/#ixzz1eAW9Z000 CDN 1605 Anna Mancini 11/11

  16. Tips • Make a shopping list and stick to it • Seasonal produce • Cut coupons • Look through the sales ads • Don’t shop when you are hungry • Buy economy size only if you are able to use that much CDN 1605 Anna Mancini 11/11

  17. Quiz! • Which season is best for produce such as broccoli, carrots, cucumbers, cherries, and melons, CDN 1605 Anna Mancini 11/11

  18. Quiz! CDN 1605 Anna Mancini 11/11

  19. Quiz! • 1 whole chicken vs. individual pieces of chicken??? • Guess the price per pound CDN 1605 Anna Mancini 11/11

  20. Quiz! • Whole chicken= $1.16/lb • Individual pieces= $5 or $6/lb CDN 1605 Anna Mancini 11/11

  21. Quiz! • What do the 3 P’s stand for? CDN 1605 Anna Mancini 11/11

  22. Quiz! • Plan • Purchase • Prepare CDN 1605 Anna Mancini 11/11

  23. References • www.choosemyplate.gov • Kids Eat Right. www.eatright.org/kids • http://www.choosemyplate.gov/PlanPurchasePrepare.pdf • http://www.cookinglight.com/eating-smart/smart-choices/healthy-eating-budget-00412000068385/ CDN 1605 Anna Mancini 11/11

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