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Eat Healthy On A Budget

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Eat Healthy On A Budget

  1. 1. Eating Healthy for Weight Management on a Budget Shawna Ilagan MS, RD, CWPC, CHES
  2. 2. Tips to Save Money & Eat Healthy <ul><li>You can do it! </li></ul>
  3. 3. Save Money and Eat Healthy! 1. Plan your meals each week
  4. 4. Make Shopping Lists <ul><li>To go along with your planned meals </li></ul>
  5. 5. Save Money and Eat Healthy! <ul><li>Shop for produce in season! </li></ul>
  6. 6. Save Money and Eat Healthy! <ul><li>Look for the generic brands </li></ul>
  7. 7. Avoid Eating Out & Pack Lunches $1.72 TOTAL COST 7 cents 2 cups Crystal Light 21 cents Apple 50 cents Tangerine 10 cents Large Carrot 45 cents for 3 ounces of tuna 9 cents for 2 Tbsp Mayonnaise 17 cents for 2 slices of bread 13 cents 1 slice cheese Tuna Sandwich with Reduced Fat American Cheese
  8. 8. Save Money and Eat Healthy! <ul><li>Eat before you go shopping </li></ul>Shopping hungry makes you more likely to buy on impulse
  9. 9. Be Flexible <ul><li>Look for meat close to expiration date marked down </li></ul><ul><li>Day old bread or produce over ripe may save you money </li></ul>
  10. 10. Use Coupons <ul><li>Use Coupons </li></ul>
  11. 11. Eat Leftovers <ul><li>Try making leftovers into another meal the next day. </li></ul><ul><li>Leftovers are good 3-5 days but must go in the fridge within 2 hours of serving. </li></ul><ul><li>If you know you will not eat leftovers then prepare less food. </li></ul>
  12. 12. Make Your Own Prepackaged Snacks <ul><li>$2.50 for package (30 count) $3.49 for 6 packets </li></ul><ul><li>16.67 cents for 2 cookies 58.16 cents per pack </li></ul><ul><li>= 100 calories = 100 calories </li></ul>
  13. 13. Buy In Bulk! <ul><li>If it is a better buy and you will use it all </li></ul><ul><li>Example: </li></ul><ul><li>2 pounds of rice (32 ounces) for $4.69 </li></ul><ul><ul><li>14.65 cents per ounce </li></ul></ul><ul><li>1 pound of rice (16 ounces) for $3.45 </li></ul><ul><ul><li>21.56 cents per ounce </li></ul></ul>
  14. 14. Limit Drinks That Cost Money <ul><li>Purchasing a $2.00 beverage out 3 times a week = $312 per year </li></ul>
  15. 15. Stick to the Outsides Isles
  16. 16. Additional Tips! <ul><li>Milk always going bad? </li></ul><ul><ul><li>Buy Nonfat dry milk powder and make cups as you go </li></ul></ul><ul><li>Fruit and Vegetables always going bad? </li></ul><ul><ul><li>Have you ever tried freezing grapes? Yum! </li></ul></ul><ul><ul><li>Buy frozen </li></ul></ul><ul><ul><li>Buy canned </li></ul></ul><ul><ul><ul><li>Look for fruit juice in light syrup or its own juice </li></ul></ul></ul><ul><ul><ul><li>Look for low sodium or no salt added canned vegetables </li></ul></ul></ul>
  17. 17. What do you need to be healthy? <ul><li>A variety of foods from the food groups </li></ul><ul><ul><li>Grains   </li></ul></ul><ul><ul><li>Vegetables   </li></ul></ul><ul><ul><li>Fruit   </li></ul></ul><ul><ul><li>Milk   </li></ul></ul><ul><ul><li>Meat & Beans </li></ul></ul><ul><li>Source: www.mypyramid.gov </li></ul>
  18. 18. Reading Food Labels: Knowledge is Power What’s In Your Cart?
  19. 20. When Comparing Food Labels: <ul><li>The Healthier Choice is Typically: </li></ul><ul><ul><li>Fiber </li></ul></ul><ul><ul><li>Protein </li></ul></ul><ul><ul><li>Other Vitamins & Minerals </li></ul></ul><ul><ul><li>Calories </li></ul></ul><ul><ul><li>Sugars </li></ul></ul><ul><ul><li>Fat </li></ul></ul><ul><ul><li>Saturated Fat </li></ul></ul><ul><ul><li>Trans Fat </li></ul></ul><ul><ul><li>Cholesterol </li></ul></ul><ul><ul><li>Sodium </li></ul></ul>Higher In Lower In
  20. 21. Virtual Shopping Tour
  21. 22. Virtual Grocery Shopping Tour <ul><li>Pick unsweetened vs sweetened applesauce </li></ul><ul><li>Cost is the same at $0.28 for a ½ cup serving </li></ul><ul><li>Calories per serving: </li></ul><ul><ul><li>Unsweetened: 50 calories </li></ul></ul><ul><ul><li>Sweetened: 90 calories </li></ul></ul>
  22. 23. Great Snacks for Eating on the Run <ul><li>Bananas are healthy foods filled with nutrients and cost approximately, $0.20 each. </li></ul><ul><li>This is very low in price compared to any candy bar. </li></ul>
  23. 24. Opt for Light Juice <ul><li>Same price for less calories and all the same nutrients! </li></ul>
  24. 25. Eat Beans <ul><li>Low price way to add protein and fiber to your meal plan </li></ul><ul><li>Add to salads </li></ul><ul><li>Eat as a side dish </li></ul><ul><li>Make dips from mashing and more! </li></ul>
  25. 26. Carrots Anyone? <ul><li>You can find 10 big carrots for $1.00 this makes each only $0.10 cents! </li></ul>
  26. 27. Radishes dipped in some low fat or fat free ranch dressing <ul><li>Only $0.89 to $1.00 for a bag of radishes </li></ul>
  27. 28. Getting a Healthier Salad Dressing Cost the Same! 2 Tbsp Regular Ranch Dressing 2 Tbsp Fat Free Ranch Dressing 290 calories 80 calories 31 grams fat 0 grams fat 2 Tbsp Italian Dressing 2 Tbsp Fat Free Italian Dressing 170 calories 25 calories 17 grams fat 0 grams fat
  28. 29. Getting a Healthier Mayonnaise Cost the Same! 0 fat grams 40 fat grams 10 fat grams 15 Calories 40 Calories 90 Calories 1 Tbsp 1 Tbsp 1 Tbsp Fat Free Mayonnaise Light Mayonnaise Regular Mayonnaise
  29. 30. How Do You Cook Foods? <ul><li>Save money, fat, and calories by using generic non-stick cooking spray versus oil </li></ul>
  30. 31. Butter: Which one Should I pick for weight management? 9 grams fat 5 grams fat 0 grams fat 80 calories 45 calories 5 calories 1 Tablespoon 1 Tablespoon 1 Tablespoon Regular Butter Light Promise Fat Free Promise
  31. 32. Is It Really More Expensive to Eat Healthy?
  32. 33. Get Baked Chips: Same price yet lower in fat and calories <ul><li>VS </li></ul>
  33. 34. Jam: Save 45 Calories per Tbsp. <ul><li>The sugar free jam is the best choice for people looking to lose or manage their weight. </li></ul>5 Calories 50 calories 1 Tablespoon 1 Tablespoon Polaner Sugar Free Strawberry Jelly Smucker’s Strawberry Jelly
  34. 35. Is there a better option? <ul><li>Both snacks cost approximately $0.25 cents per bar! </li></ul>8 grams saturated fat 1 gram saturated fat 11 grams fat 2.5 grams of fat 230 calories 140 calories Sunbelt Chewy Granola Coconut Fudge Bar Sunbelt Oatmeal Raisin Low Fat Bar
  35. 36. Tuna Fish: Generic brands $0.75/can <ul><li>Enjoy the entire can for: </li></ul><ul><ul><li>150 calories </li></ul></ul><ul><ul><li>33 grams of protein </li></ul></ul><ul><ul><li>1.5 grams of fat </li></ul></ul><ul><li>If 750mg sodium per can is too much for you simply rinse the tuna in a strainer </li></ul>
  36. 37. One thing that is more expensive to eat Healthy <ul><li>Ground Beef Tips: </li></ul><ul><ul><li>Eat Less </li></ul></ul><ul><ul><li>Know that the leaner the beef the more protein and more Iron and B12 you get along with less calories and fat! </li></ul></ul><ul><ul><li>Nutrition facts are for a 4 ounce serving size </li></ul></ul>92% Lean 85% Lean 80% Lean Ground Beef 8 fat grams 16 fat grams 21 fat grams 30 fat grams 160 calories 230 calories 270 calories 340 calories $3.89 per lb. $3.39 per lb. $2.49 per lb. $2.19 per lb.
  37. 38. Low Calorie Treat <ul><li>$0.36 for one package of Sugar free jell-O. </li></ul><ul><li>$0.09 cents for a half cup or $0.18 cents for 1 cup. </li></ul><ul><li>Sure you can buy the convenience package already prepared but this will cost you more money where just a little planning ahead can save you money. </li></ul>
  38. 39. Final Thoughts <ul><li>You can eat healthy well balanced meals, manage your weight, and save money on grocery bills. </li></ul><ul><li>Plan ahead for meals, pack your lunch, and create your own personal list of healthy foods that are low in price. </li></ul><ul><li>Knowledge is Power! </li></ul>
  39. 40. Want to Learn More? <ul><li>Do the interactive learning model provided by Oregan State University titled “Stretching Your Food Dollar” </li></ul><ul><li>http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/ </li></ul>
  40. 41. References <ul><li>American Heart Association. (n.d.). Eating Healthy on a </li></ul><ul><ul><li>Budget. Retrieved from http://www.americanheart.org/downloadable/heart/1251476880660Healthy%20Eating%20Tips%20FINAL.doc </li></ul></ul><ul><li>Calorie King. (2008). Use Our Food Search . Retrieved from http://www.calorieking.com/ </li></ul><ul><li>Oregon State University. (2006). Stretching your food </li></ul><ul><ul><li>dollars. Retrieved from http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/ </li></ul></ul>
  41. 42. References Cont. <ul><li>United States Department of Agriculture. (2009). Inside the Pyramid. Retrieved from www.mypyramid.gov </li></ul><ul><li>United States Department of Health & Human Services. (2009). How to Understand and Use the Nutrition Facts Label. Retrieved from http://www.fda.gov/Food/LabelingNutrition/C </li></ul><ul><ul><ul><li>onsumerInformatin/ucm078889.htm </li></ul></ul></ul><ul><li>Zelman, K. (2009). 10 ways to save money on food </li></ul><ul><ul><li>shopping. Retrieved from http://www.webmd.com/food-recipes/guide/10-ways-save-money-food-shopping </li></ul></ul>

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