Eating Healthy on a Budget. Clarian Health Promotions. Eating Healthy on a Budget. Why eat healthy? How do you buy fresh food? Whatâ€™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?.
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Clarian Health Promotions
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.
yellow: potassium, B vitamins
red: lycopene, antioxidants, vit A
green: Vit A,Folic Acid
orange: vit C, antioxidants, vit A, beta-carotene
blue/purple:polyphenols, antioxidants, potassium
Here you can find a farmer’s market in your area and a fun Saturday morning activity
The nutrient content in the two is relatively the same but
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 2 medium Canned ½ cup Dried ¼ cup
Weight (g): 70 122 33
Calories: 34 59 78
Fresh ½ cup Frozen ½ cup
Weight (g): 73 78
Calories: 41 40
Cooking is an important part to eating healthy. Nutrients can be lost in the cooking process.
Steaming is the best option:
Definitions from the USDA website
Poultry 1-2 days
Beef, Veal, Pork, Lamb 3-5 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)
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 (non-meat) 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.
Healthy Choice Chicken Parmigiana(broccoli,pasta, marinara, fat free mozzarella, chicken)
Wendy’s Crispy Chicken Sandwich(lettuce, mayo, bread, chicken)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.
Healthy Choice Wendy’s
Calories 320 380
Total Fat 9g 15g
Sat Fat 3g 3g
Cholesterol 20mg 35mg
Carbohydrates 40g 43g
Fiber 6g 1g
Sugar 10g 5g
Protein 19g 19g
Sodium 600mg 810mg
Vitamin A 6% 2%
Vitamin C 10% 0%
Iron 10% 15%
Calcium 8% 2%
Healthy Choice: 312g
Frozen meals cost between $2-3 dollars
Fast food sandwiches cost between $2-3 dollars
SO… For roughly the same price you get:
When going to the grocery: