Download - Lose and Win
Lose and WinHealthy Eating on a BudgetSession 14
M48908 1/11
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Dispel the myth that eating healthy is too expensive
Discuss the importance of planning ahead
Provide tips on how to stretch your dollar
Encourage you to incorporate healthy, budget friendly
foods
Provide examples of healthy meals that use low cost
ingredients
Objectives
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A healthy diet doesn’t have to be expensive
1.Plan ahead
2.Shop smart
3.Invest a little time
Healthy diet too expensive?
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Plan Ahead
Advance planning makes it easier to eat healthy foods
Incorporate less expensive protein sources such as beans, canned tuna or salmon, tofu and eggs
Look for recipes that only use a few ingredients and do not call for expensive ingredients
Incorporate frozen fruits and vegetables, which are often more affordable
Add volume to foods with low-cost grains such as rice or pasta and vegetables
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Keep the pantry stocked so that you can have a balanced meal anytime
Turkey breast or roast beef on a whole wheat wrap with lettuce and tomato
Hummus, cucumber and shredded carrots in a whole wheat pita
Natural peanut butter and sliced banana on a slice of whole grain bread
Scrambled egg burrito with salsa
Black beans with salsa served on top instant brown rice
Meals in minutes
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Shop Smart
Try these cost saving tips:
Choose in-season fruit and vegetables
Buy bags of fruits or vegetables instead of individual pieces by the pound
Visit local farmers and ethnic markets, where produce is often cheap and fresh
Look for coupons or specials on meats, cheeses and other more expensive foods
Buy larger quantities of food when on sale and divide into individual servings and freeze
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Shop Smart
Try these cost saving tips:
Compare prices of foods found in the bulk food section of the grocery store to packaged varieties; oatmeal, granola, nuts, rice, beans and other grains may be cheaper by the bulk
Avoid snack traps like 100-calorie packs and make your own single-serving portions with mini snack bags
Choose generic or store brands
Don’t go to the store hungry when you’ll be more tempted to indulge in items that are less healthy and more costly
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Invest the time
Just like taking time for exercise, it is important
to make nutrition a priority. Take time before bed or
leave yourself an extra five minutes in the morning
to pack up your "body fuel" for the day.
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Bring your lunch and snacks so you’ll be less tempted to eat out or visit the vending machine.
Leftovers make great easy lunches, but sandwiches, soups and salads are great choices too.
Snack ideas include:
Graham crackers with peanut butter Low-fat yogurt with granola bar Part skim cheese with whole grain crackers Popcorn Mixed nuts Fresh fruit
Brown-bag it!
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Cost of beverages adds up
How much do you spend on beverages each week?
____ Bottled water
____ Specialty coffee drinks
____ Soft drinks
____ Teas & fruit drinks
____ Sports drinks
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Eat more budget friendly foods
Sweet potatoes
Cabbage
Green beans
Canned corn
Frozen spinach
Whole carrots
Salsa
Apples or applesauce
Bananas
Raisins
Canned tuna
Dried lentils
Canned or dried beans
Eggs
Peanut butter
Skim milk
Oatmeal
Brown rice
Corn tortillas
Whole grain bread
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Sample meal plan
Breakfast Lunch Dinner SnacksOatmeal, raisins, peanut butter
Peanut butter sandwich, glass of skim milk
Tuna patties, mashed sweet potatoes, green beans
Hard boiled egg, apple
Scrambled eggs with spinach, corn tortilla
Lentil stew and baked sweet potato
Egg white omelet with spinach and salsa, sweet potato home fries
Homemade tortilla chips with corn bean salsa
Hard boiled eggs with applesauce and glass of skim milk
Tuna wrap and carrot sticks
Beans and rice, sautéed spinach
Oatmeal with raisins and glass of skim milk
Peanut butter and apple toast and glass of skim milk
Vegetable rice soup (tomatoes, corn, spinach, brown rice) with corn tortillas
Stir-fried brown rice with cabbage, carrots, green beans and scrambled egg
Peanut butter and banana smoothie
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My Budget Friendly Ideas
Think about ways you can save money but still eat healthy
Name three steps that you can take
1.__________________________________________
2.__________________________________________
3.__________________________________________