Transcript Eating Healthy on a Budget

Eating Healthy on a Budget
Clarian Health Promotions
Eating Healthy on a Budget
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Why eat healthy?
How do you buy fresh food?
What’s they difference in frozen and canned?
When is fresh produce the cheapest?
How do you make it taste good?
When does fresh food go bad?
Eating Healthy on a Budget
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Why eat healthy?
Your body needs a mix of vitamins, minerals,
nutrients, and fiber to perform daily functions.
All of these necessary components can be
found in a balanced diet of fruits, vegetables,
whole grains, nuts, and meats.
Why Eat Healthy
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Not having a sufficient mix of nutrients can be
harmful to your body, as can too much of any
given nutrient. Over consumption of food can
lead to obesity. A healthy balanced diet is an
excellent way to combat obesity.
Food Consumption and Disease
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Facts
Obesity related diseases are: diabetes, heart
disease, stroke, and cancer.
They cause 75% of all deaths in the USA
They cost about 1.2 trillion dollars in health
care each year
Vitamins, Minerals, and
Phytochemicals!
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You need vitamins and minerals to regulate
your body’s systems. They help maintain your
metabolism and some contain phytochemicals. All of
the essential vitamins and minerals are found in a
balanced diet
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Phytochemicals are found in fruits, vegetables,
and nuts. They act as antioxidants, and offer help in
improving vascular health, vision, cancer prevention,
diabetes control and prevention, and reducing
inflammation.
The Nutrient Color Wheel
yellow:
potassium, B
vitamins
red: lycopene,
antioxidants, vit A
green: Vit A,
Folic Acid
orange: vit C,
antioxidants,
vit A, betacarotene
blue/purple:polyphenols,
antioxidants, potassium
How do you buy fresh food?
Fruits
Most fruits are fragrant and
not overly hard or soft
when ripe
Ex: Cantaloupe has a full
net and smells like a
cantaloupe.
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Vegetables
Vegetables have a strong
vibrant color when ripe.
Ex: Don’t buy vegetables
that are brown or that
the color is not fully
developed.
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Seasonal Shopping
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Buying fresh food when it is in season can save a lot of
money
Think of the price of tomatoes in the summer vs. in the
winter.
What is your produce grocery bill like in the summer vs.
winter?
Buying frozen produce in the winter,and buying Indiana
fresh produce in the summer can save money
The Farmer’s Market
Prices are comparable to Kroger type stores,
but they offer fresh produce that has not been
shipped or handled by anyone other than on
the farm.
 http://www.ams.usda.gov/farmersmarkets/State
s/Indiana.htm
Here you can find a farmer’s market in your area
and a fun Saturday morning activity
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Frozen vs. Canned
The nutrient content in the two is relatively the
same but
 Canned fruits have a lot of added sugar
 Canned vegetables have a lot of added salt
(sodium)
This is done for preservation but adds a lot of
“bad” stuff to our “good” food. (try low sodium
veggies or, “in their own juice” fruits)
Fresh, Canned, Frozen or Dried?
Apricots:
Fresh 2 medium
Weight (g):
Calories:
70
34
122
59
Blueberries:
Fresh ½ cup
Weight (g):
Calories:
Canned ½ cup
73
41
Dried ¼ cup
33
78
Frozen ½ cup
78
40
Cooking
Cooking is an important part to eating healthy. Nutrients
can be lost in the cooking process.
Steaming is the best option:
 In microwave 4 min for every 2 cups of veggies with 1
tablespoon of water in a covered dish.
 In a steamer for recommended time
 On stove as long as veggies are not immersed in
water
But do they taste good?
A few tips:
 Hamburgers: paprika
and pepper
 Fish: lemon juice and
bay leaves
 Green beans: curry and
basil
 Carrots: cinnamon
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Cauliflower: nutmeg
Peas: orange rind
Baked potatoes: salsa
Squash: brown sugar
Asparagus: Lemon juice
Pork: garlic and sage
Corn: green peppers and
tomatoes
Reducing Recipes
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Use smaller dishes
Check to see if the dish is done 5-10 minutes
before the suggested time
Add seasoning a little at a time
Use recipes that are easily divisible
When do you just thrown it away?
Definitions from the USDA website
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Sell by: tells the store how long to display the product
for sale. Buy the product before this date expires
Best if used by: recommended for best flavor or
quality. This is not a purchase or safety date.
Use by: the last recommended date for the use of the
product while at peak quality. This date is determined
by the manufacturer.
Keep your meat safe and your
stomach happy!
Poultry
1-2 days
Beef, Veal, Pork, Lamb3-5 days
Ground meat
1-2 days
Cured Ham
5-7 days
Sausage
1-2 days
Eggs
3-5 weeks
(uncooked meat products stored at 40 ۫ or below)
What to do when the date is up
Rules of thumb:
Follow the Use By dates to be safe cook or
freeze the products after the date.
If the product is fresh and has no date (nonmeat) keep up to three days refrigerated and
then freeze or cook.
After cooking “leftovers” can be stored for 1-2
days at 40 degrees or below.
Comparing Foods
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Look at serving sizes
Compare weights
Sodium Content
Calories
Sugar
Vitamin Content
Saturated Fat/Trans Fat
Price per ounce (grocery store)
Buy Generic
Frozen Food vs. Fast Food
We chose healthy frozen meals and a similar sandwich from a common fast food restaurant
All nutritional information is available via the Healthy Choice and Wendy’s websites.
FROZEN MEAL
 Healthy Choice Chicken
Parmigiana (broccoli,pasta,
marinara, fat free mozzarella,
chicken)
FAST FOOD
 Wendy’s Crispy Chicken
Sandwich (lettuce, mayo,
bread, chicken)
Comparison
Calories
Total Fat
Sat Fat
Cholesterol
Carbohydrates
Fiber
Sugar
Protein
Sodium
Vitamin A
Vitamin C
Iron
Calcium
Healthy Choice
Wendy’s
320
9g
3g
20mg
40g
6g
10g
19g
600mg
6%
10%
10%
8%
380
15g
3g
35mg
43g
1g
5g
19g
810mg
2%
0%
15%
2%
BUT…
TOTAL WEIGHT
Healthy Choice: 312g
Wendy’s:
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157g
This is why it is important to look at serving size and weight.
They may look similar on the label but “what” exactly are you
getting??
$$ Facts $$
Frozen meals cost between $2-3 dollars
Fast food sandwiches cost between $2-3 dollars
SO… For roughly the same price you get:
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More food
More vitamins
More minerals
Less calories
Less fat
Less sodium
And you’re eating
HEALTHIER!
$$ Facts $$
When going to the grocery:
 Make a list
 Think about what you eat
 If you usually make a trip to the vending
machine at work, why not just buy a 12 pack of
soda or granola bars and keep them in the
office.
THANK YOU!
Any Questions??