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Eating Healthy on a Budget. The food plate. Tips to a great plate. find out how many calories you need daily- exercise matters Enjoy your food-but eat less Avoid oversized portions Eat more fruits, vegetables, whole grains. Switch to lower fat milk products

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Presentation Transcript
tips to a great plate
Tips to a great plate
  • find out how many calories you need daily- exercise matters
  • Enjoy your food-but eat less
  • Avoid oversized portions
  • Eat more fruits, vegetables, whole grains
  • Switch to lower fat milk products
  • Make half of the plate fruits and vegetables
  • Make half your grains whole grains
  • Use lower sodium products
  • Drink more water
slide4

The Three P's

Plan, Purchase, Prepare

slide5
Plan

Plan meals and snacks for the week according to an established budget.

􀀹 Find quick and easy recipes online.

􀀹 Include meals that will “stretch” expensive food items (stews, casseroles, stir‐fried dishes).

􀀹 Make a grocery list.

􀀹 Check for sales and coupons in the local paper or online and consider discount stores.

􀀹 Ask about a loyalty card at your grocery store.

purchase
Purchase

Buy groceries when you are not hungry and when you are not too rushed.

􀀹 Stick to the grocery list and stay out of the aisles that don’t contain items on

your list.

􀀹 Buy store brands if cheaper.

􀀹 Find and compare unit prices listed on shelves to get the best price.

􀀹 Purchase some items in bulk or as family packs which usually cost less.

purchase1
Purchase
  • Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
  • 􀀹 Pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are
  • convenient, but usually cost more than those that require a bit more prep time.
  • 􀀹 Good low‐cost items available all year include:
  • o Protein — beans (garbanzo, black, cannellini)
  • o Vegetables — carrots, greens, potatoes
  • o Fruit — apples, bananas
prepare
Prepare
  • Some meal items can be prepared in advance; pre‐cook on days when you have
  • time.
  • 􀀹 Double or triple up on recipes and freeze meal‐sized containers of soups and
  • casseroles or divide into individual portions.
  • 􀀹 Try a few meatless meals by substituting with beans and peas or try “no‐cook” meals like salads.
  • 􀀹 Incorporate leftovers into a subsequent meal.
  • 􀀹 Be creative with a fruit or vegetable and use it in different ways during the week.
eating better on a budget
Eating better on a budget

Plan

Get the best price

Compare and contrast

Buy in bulk

Buy in season

eating better on a budget1
Eating better on a budget

Go back to basics

Pick low cost options

Cook once- eat all week

Get your creative juices flowing

Eating out- early bird specials, lunch instead of dinner

tips to eating out healthy
Tips to eating out healthy

Pick water for the beverage

Pick whole wheat breads

Start your meal with a salad

Order steamed not fried

Choose a small portion (side order)

No all you can eat buffet

tips to eating out healthy1
Tips to eating out healthy

Order an appetizer instead of a meal

Share the meal with a friend

Take left overs home

At start set aside half the food to take home

End- clean plate club

Salad dressing on the side

Choose fruit for the dessert