Eating Right on a Budget

CDN 1605 Anna Mancini 11/11

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 Compare sodium in foods like soup,

bread and frozen meals—choose the foods with the lowest amount

Drink water instead of sugary drinks


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


NUTRITION FACTS LABEL


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


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 cupFruit…............$0.56/cupVegetables………..$0.42/cup


COMPARISONS Average price of Lay’s

Potato Chips ~$3

Average price of a box of PopTarts ~$2.29


THE 3 P’S Plan Purchase Prepare


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


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


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


BRAND NAME VS. GENERICCheerios


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

http://www.livestrong.com/thedailyplate/nutrition-calories/food/valu-time/toasted-oats-cereal/#ixzz1eAW9Z000

http://www.livestrong.com/thedailyplate/nutrition-calories/food/valu-time/toasted-oats-cereal/#ixzz1eAW9Z000


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


QUIZ! Which season is best for produce such

as broccoli, carrots, cucumbers, cherries, and melons,


QUIZ!


QUIZ! 1 whole chicken vs. individual pieces of

chicken???

Guess the price per pound


QUIZ! Whole chicken= $1.16/lb

Individual pieces= $5 or $6/lb


QUIZ! What do the 3 P’s stand for?


QUIZ! Plan Purchase Prepare


REFERENCES www.choosemyplate.gov Kids Eat Right. www.eatright.org/kids http://www.choosemyplate.gov/PlanPurc

hasePrepare.pdf http://www.cookinglight.com/eating-sma

rt/smart-choices/healthy-eating-budget-00412000068385/

http://www.choosemyplate.gov/

http://www.eatright.org/kids

http://www.choosemyplate.gov/PlanPurchasePrepare.pdf

http://www.choosemyplate.gov/PlanPurchasePrepare.pdf

http://www.cookinglight.com/eating-smart/smart-choices/healthy-eating-budget-00412000068385/



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Eating Right on a Budget