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mountain-park-healthy-eating-on-a-budget.pptx
- 3. Today You Will Learn • How to make a healthy and affordable meal plan • How to get the most value when shopping
- 4. The Three P’s of Eating Healthy on a Budget • Planning • Purchasing • Preparing
- 5. Planning • Planning saves time and money • Planning also helps us chose healthier foods
- 6. • Step 1 – Know What’s on Your Shelf • Knowing what you have will help you only buy the foods you need Planning
- 7. • Step 2 – Know What You Want to Prepare • Let’s plan meals to –Save time –Stretch your dollar –Help you feed your family healthy food Planning
- 8. • Let’s try together! • Let’s design three meals –Two dinners –One lunch Planning
- 9. 1. Start with a protein you can make in large quantity 2. Add a grain 3. Add a fruit/veggie 4. Add a dairy 5. S-T-R-E-T-C-H it! • You can use your list of What’s on the Shelf? Planning
- 10. • Step 3 – Know What You Are Missing • Making a grocery list is essential • Check and plan using ads, coupons and loyalty card savings Planning
- 11. Purchasing • Stick to your list • Do not go grocery shopping hungry • Check the unit price – Price of the food per pound of per ounce – Found on the sticker on the shelves – Helps you compare two different size packages or brands to find the best buy – Always chose the lowest unit price
- 12. • Easiest part! • Let your children help you prepare • Use healthy cooking methods such as –Broiling –Baking –Grilling –Steaming Preparing
- 13. Remember 1. Keep healthy items on hand 2. Make a healthy meal plan for the week 3. Make a shopping list of items needed 4. Be a smart shopper at the store 5. Stick to your plan when you get home
- 14. Coupon Tips • Use coupons on sale items • Store brands can still be cheaper even when using a coupon on a national brand • Look for stores that double coupon values on certain days • Some stores will allow you to use a manufacturer's coupon plus a store coupon • Some stores will price match at the register, so do your research and bring ads with you to the store
- 15. Affordable Produce • POW-WOW (Used to be MOM, Market on the Move) – http://www.borderlandfoodbank.org/POWWOW.html – Various times and locations • Goodyear Community Farmers Market (accepts WIC and EBT) – http://www.arizonafarmersmarkets.com/pageGoodye ar/GoodyearFM.htm – Saturdays, 9am – 1pm – At Goodyear Community Park • 3151 N. Litchfield Rd. Goodyear AZ 85338
- 16. • Grocery Pal – Shows you sales in stores near your location • Coupon Sherpa – displays barcode on phone for the cashier to scan • Key Ring Rewards Cards – keep all your store loyalty cards on this app • ShopWell – allows you to scan barcodes of foods, gives nutrition advice about food • Apples2Oranges – allows you to compare the price or calorie content of two similar products There’s an App for That!
- 17. Additional Info for RD
- 18. Note • Ct seen for group education class, Eating Healthy on a Budget. Discussed how to make a healthy and affordable meal plan, how to get the most value when shopping, coupon tips, affordable produce options and using CVVs at local farmers markets and digital apps to help plan meals and save money. RM, RDN.
- 19. Evaluation • Please circle your response. Thank you for coming. • Did you learn something today that will benefit you and your family’s nutritional habits? – Yes – No • Would you come back to a group education class? – Yes – No • What other topics would you like to see in a group education class? – ___________________________________________
- 20. 1 cup flour 120 grams 4.2 oz 1 cup whole wheat flour 130 grams 4.6 oz 1 cup almond flour 112 grams 3.9 oz 1 cup whole milk 240 grams 8.6 oz 1 cup sour cream 240 grams 8.6 oz
- 21. Cup/Spoon Grams Ounces Pounds 1 Cup 125 g 4.41 oz 0.28 lb 1/2 Cup 62.5 g 2.2 oz 0.14 lb 1/3 Cup 41.67 g 1.47 oz 0.09 lb 1/4 Cup 31.25 g 1.1 oz 0.07 lb Tablespoon 7.81 g 0.28 oz Teaspoon 2.6 g 0.09 oz ALL PURPOSE FLOUR https://www.thecalculatorsite.com/cooking/ba king-conversions.php
- 22. Is 1 cup in the UK the same as 1 cup in the US? There is a very slight difference between UK/European/Australian cups and US cups. The UK cups are 250mls and US cups are 240mls, so UK half cups are 125mls whereas US half cups are 120mls (quarter cups tend to be the same at 60mls).
Editor's Notes
- Do you get this question often? How do you respond to this question? Some people have a plan, do you?
- Who doesn’t want to save time and money? A lot of people do not plan, why don’t they?
- How many of you could make a meal from what you have on hand? Here is a list of basic, healthy items to keep on your shelves at home; this will be useful in creating great meals.
- Let’s design three meals Two dinners One lunch
- How can we stretch it? If you’re using chicken, you can roast it the first night and have enchiladas the second night. You can use leftovers to create a one-pot meal, such as stew, soup or casserole.
- What happens when you go to the store and you don’t have a list?
- How many of you check the unit price stickers on the shelves before you buy? Check out the savings from a real grocery store.
- All free!