Transcript Nutrition, Wellness and Planning!

•Meal
planning
•Food guide pyramid
•Grocery shopping
•Budgeting
•Unit Pricing
•Storing Food
 Orange
– grains
 Green – vegetables
 Red – fruits
 Yellow – fats and oils
 Blue – milk and dairy products
 Color
this in as homework, with the serving
goals listed.
 Eat

Have foods from every color, every day
 Eat

a variety of foods
less of some foods and more of others
Eat less of the foods from the skinny bands and
more from the larger bands
 Depends
on your AGE, GENDER, ACTIVITY
LEVEL
 DAILY
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Estimates:
Grains – 5-6 oz. (whole grain is best)
Vegetables – 2 – 2 ½ cups
Fruits – 1 ½ cups
Milk/ Dairy – 3 cups (calcium rich foods)
Meats, Bean, Fish, and Nuts/Protein – 5 oz
 What
you eat affects the way you look and
feel.
 Reaching for your best level of health is
called wellness.
 Food is your source of energy for physical
and mental activities.
 Eating healthy protects you from illness.
 Released

from food during digestion.
Digestion is the process of breaking down food
into a form the body can use.
 Absorbed
into the bloodstream and carried to
cells to do their work.
 Affect body processes such as heartbeat,
blood flow, breathing…
 In turn affecting how you feel and how much
energy you have.
 Lack of nutrients causes health problems.
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Proteins (meat, fish, poultry, milk, cheese, eggs)
 Help build, repair, and maintain body cells and tissues
Carbohydrates (starches, grains, potatoes)
 Provide energy and fiber
 Fiber adds bulk to help food move through digestive system to eliminate
waste.
Fats (animal & plant sources)
 Provide energy & supply essential fatty acids for normal growth and healthy skin
 Saturated fat: animal products; too much can cause increased risk of heart
disease (meats, egg yolks, cheese, butter)
 Produces cholesterol, a waxy substance that clogs arteries in your body
 Unsaturated fats: plant products; generally liquid at room temp (vegetable oil,
olive oil, canola oil)
Vitamins (A, B, Thiamine, Riboflavin, C, D, E, K)
 Needed in small quantities to help regulate body functions
 Helps body use other nutrients, store & use energy, & fight infection
Minerals (Calcium, Fluoride, Iron, Potassium)
 Elements needed in small amounts for sturdy bones & teeth, healthy blood, &
regular elimination of waste
Water
 Regulates body functions & carries nutrients to body cells; aids in digestions,
removes wastes, & control of body temperature
 Need 8 glasses a day; lost through perspiration and urine
 Ounce
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Size of walnut
 Tablespoon
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Size of thumb
 Cup
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Size of your fist
½
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3

cup
Size of tennis ball
oz serving
Size of deck of cards
1.
2.
3.
4.
Plan a balanced meal based on foods you
like
Compare your chosen foods to the Food
Guide Pyramid
Check vitamins & minerals
Check your list to see what other foods you
need to eat a balanced diet.
My tip: choose a variety of foods that have lots
of color!!!
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Go when you are NOT hungry
Go during off-peak times

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After work hours, 5-7 pm, and weekend mornings are
peak
Make a list and use it
Plan better for what you are going to cook
Avoid going back to the market for a forgotten item
Eat healthier and avoid reaching for something on
impulse
 Save money by not grabbing foods that aren’t on the
list
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Plan and buy enough food to last until the next
shopping trip
Plan recipes to make for the week
Pick the best market for you

Seafood selection, bakery, double coupons, organic,
sales, etc
 aka
Nutrition Facts
 Printed on all packaged foods & are posted
near produce, meats, poultry, fish
 Labels allow you to compare different foods
to see how they differ in fat, calories,
protein, and other ingredients
 Smart shoppers are careful about health food
claims on packages

Ex. Reduced fat = required to have less fat than
the regular version; doesn’t mean low in fat
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Healthy: food is low in fat (especially saturated fat
or trans fat, which have been linked to heart
disease), & has limited amounts of cholesterol &
sodium.
Free (ex. Sugar free): the food contains only a tiny
amount of fat, saturated fat, sodium, sugar,
cholesterol, or calories per serving.
Good source: one serving provides 10%-19% of total
daily needs for specific nutrient
Low sodium: one serving has 140 milligrams or less
Low fat: one serving contains 3 grams of fat or less
Reduced (ex. Reduced fat): one serving has 25% less
fat
Light: one serving has 50% less fat or 1/3 fewer
calories than regular version
 http://connect.extension.iastate.edu/p8839
8022/
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Unit pricing tells you the cost per pound, quart, or other unit of weight or
volume of a food package.
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Where do I find it?
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It is usually posted on the shelf below the food. The shelf tag shows the
total price (item price) and price per unit (unit price) for the food item.
How do I find the best buy ?
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Unit prices tell you the cost of one unit, such as an ounce.
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Find unit price labels on the shelf edge right under the package.
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Use unit prices to compare costs of different brands of the same food.
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Unit pricing makes it easy to compare the prices of different sizes of the
same brand.
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Use unit prices to compare different forms (such as fresh, canned, or
frozen) of the same food.
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Choose the food that has the lowest price per unit to save money.
 http://connect.extension.iastate.edu/p8559
8208/

Your LIST!
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Organize your list according to the store layout. This will help keep
you focused. When you get distracted, you are more likely to be
tempted to see—and buy—things that are not on the list
Coupons

Check for coupons online
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Don’t use a coupon to justify buying the product; often coupons are
for expensive brands; store brand could be cheaper
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Use them for items you would only NORMALLY buy
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Organize coupons in a binder or coupon book labeled with categories
Price Book
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Use a price book to find real deals. This simple system helps you
monitor the prices of frequently purchased products. Make your own
price book:
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Find or buy a small address book or notebook.
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Write down the product name, package size, price, store and date.
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Compare the written prices to advertised specials. After a few weeks
you’ll know the best prices and be able to stock up so you never pay
the “regular price.”
Sale Ad/Flyer for store & other stores
 Farmers

market or Co-op
Fresh, local, supports neighbors, in season only
 Convenience

Stores
Charge higher prices; if only picking up milk it’s
great!
 Supermarkets
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Typically have everything you need; fluctuating
prices
 Wholesale

clubs/warehouse clubs
Buy in bulk; requires membership
 No
store will have the best buy on everything
you want!
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Make a "Go To" list of your family's favorite meals and the
ingredients you need for them. Buy those ingredients when
they are on sale.
Supply and demand is an old rule, but it's true. When
there's a lot of something, it's cheaper. Buy foods,
especially fresh fruits and vegetables, when they are in
season.
When you plan ahead for healthy snacks, you're less likely
to reach for the bag of chips when you're hungry.
To ensure a healthy diet make sure your meal plans include
something from each food group: Fruit, Vegetable, Meat,
Bread, Dairy.
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Iowa State University Extension 2010