Teaching your Employees Healthy Eating on a Budget

Janelle Connell, RD, CDWellness Coach Specialist

Outline Plan Buy/Grow Prepare Eat Resources

Americans today spend less on food, as a percentage of disposable income, than any other industrialized nation. Americans spend about a tenth of

disposable income feeding ourselves, down from a fifth in the 1950s.

As the cost of food in America has declined, we have been eating much more and spending more on healthcare. Michael Pollan- Food Rules

Stats 1960- 18.6% of disposable income on food

3.4% of that spend away from home. 2011- 11.3% of disposable income on food.

5.2% of that spend away from home 48% of food dollars spent away from home

USDA http://www.ers.usda.gov/data-products/food-expenditures.aspx

Plan Have a food budget

How to: Write out all income Write out all necessary expenses (house/rent,

car payment, utilities, insurance, gas) Subtract to get your disposable income Determine what percentage can/should be

spent on food Include the family USE CASH

Plan Evaluate your pantry

Use what you have first Keep a running tally on the refrigerator Don’t let food go to waste!

Americans throw away 40% of their food $2,275 a year for a family of four Food waste has increased by 50% since the

1970s

NBC News- Natural Resources Defense Council

Plan

Meal Planning What does a healthy meal

look like? Plate Method

Meat: $3.50/lb Veggies: $1.40/lb

Prepared with simple ingredients Avoid convenience and

pre-packaged foods

Plan Meal Planning Strategies

Find recipes that use similar ingredients that week

“Theme Nights” or a monthly plan

MONDAY TUESDAY WEDNESDAY

THURSDAY

FRIDAY SATURDAY SUNDAY

Fish night Chicken night

Pasta night

Crockpot night

Homemade pizza night

Leftovers night

Soup

Plan Make a shopping list

List based on that week’s meal plan and store circular

Stick to it! Only go shopping once

$15 spent every time we go into the grocery store

Meatless Monday Plant based protein Lower cholesterol Dried Beans: $1.40/lb

Plan Coupons/Sales

Coupons are the equivalent to free money

Finding Coupons: Sunday Paper Store coupons in the

mail Printed off the website Digital Coupons

Plan Coupons/Sales

Understanding Coupons: $1 off any brand X

Look for the least expensive of brand X (picture will display the most expensive)

Buy one get one free Use this coupon when there is a Buy One Get One free sale or

promotion, products can be purchased for free Double Coupon Days

Walmart- Tuesday double coupons- up to $1.00 Store Circulars

10/$10 Loss leaders- front page Match coupon with sale- lowest possible price

Plan Challenge your Employees:

Track your food spending for a few weeks Shop with cash only Create a shopping list each week, and stick to it Write out current shopping list, replace one unhealthy snack with

fruit/vegetable Plan a meatless meal at least once per week Make a meal without any processed or convenience foods

Tips for Employers: Provide Meatless recipes in monthly employee newsletters,

coordinate it with what’s on sale http://www.meatlessmonday.com/

Provide the Sunday newspaper for coupons, leave it in the break room

Post link to grocery shopping list and/or pdf of a meal planner

Buy Don’t “just get groceries”

Commit to sticking to your list Don’t be tempted by the bakery

Shop the perimeter No need to go down every aisle Avoid the end caps

The store wants you to buy the more expensive option, even if it is on sale, check the other options

Eye level marketing Companies pay more for premiere location on the aisle. Look up and

down for better prices 60% of basket should come from perimeter

Find a balance- we should not sacrifice our health for the sake of saving money

Because there are not very many coupons for fresh produce, meats, and dairy, save as much money on other items (cleaning/toiletries)

Buy Save on nonfood items

More than half of coupons are for nonfood items (shampoo, deodorant, cleaning products)

Start here $1 toothpaste with coupon= Free

Keep an eye out for red sticker products “Manager’s Special” “Lowest Price” Price lowered to move before it expires Get creative

Gallon of milk- homemade yogurt, homemade waffles to freeze, pot of creamy soup.

Use frozen options Shop alone

Take your time, don’t be rushed

Buy Explore other options

Farmers Markets Bountiful baskets Utah co-op Try new produce

Stockpile/Bulk Bulk items: laundry detergent, dish soap, bags of

rice and pasta, condiments, olive oil Choose the size with the lowest unit price Sometime medium sized items are cheaper than

the bulk size

Buy Stockpile

Most products sales cycle every 12 weeks Buy enough (while on sale, with a coupon), to last

until it goes on sale again Example: $1 off coupon for BBQ sauce, printed 4,

sauce went on sale for $1, purchased 4 bottles for free- enough to last the summer.

Try it with cereal: At least 4 grams of fiber/serving, no more than twice the

fiber in sugar Kashi: Shredded wheat/

Kellogg’s Mini Wheats- unfrosted Fiber One

Buy Stockpile

Meats: Stockpile your favorite cuts when on sale

Rare to find coupons for meat Freeze for up to 3 months Shop from your freezer Example: When chicken breast was on sale for $1.77/lb,

purchased 6 packages Choose lean cuts:

Beef: chuck shoulder roast, eye of round, tenderloin, top sirloin

Pork: Bone-in sirloin roast, bone in rib chop, pork tenderloin Poultry: skinless chicken breast, skinless white turkey meat,

extra lean ground turkey

Buy Stockpile: fruits and vegetables

Raspberries, blueberries can be placed on cookie sheet and put in freezer. Once frozen, place in freezer bag. High in antioxidants, fiber, low in

sugar Can also be done with bananas, mangoes, apples

Green peppers, onions, zucchini can be sliced and frozen without cooking. Good source of carotenoids, vitamin C (195% DV), vitamin A

(57% DV) Potatoes and sweet potatoes: make an extra batch of

mashed potatoes and freeze in baggie

Buy Don’t buy more than you need Recipe Tour with Chef and Dietitian at

Harmons- Free!

Buy Essential items

Dried beans 1 cup= 1 g fat, 2 mg sodium, 15 g fiber (60% Daily Value),

15 g protein Canned: Over 700 mg sodium

Ground Flax 2 Tbsp= 4 g fiber, 3 g protein, 2400 mg Omega-3

Wheat Germ 2 Tbsp= 2 g fiber, 3 g protein, 20% DV Vitamin E

and Folic Acid Yogurt

40% DV calcium, 25% DV vitamin D Dark green vegetables

1 cup Spinach: 7 calories, 56% DV vitamin A, 181% DV vitamin K

Buy Grow

Average family with a vegetable garden spends $70 a year on it and grows an estimated $600 worth of vegetables National Gardening Association

Green beans will generate $75 worth of crops for each $1 you spend on seeds

Herbs Basil at store- about $3 vs whole plant $3

Good for the body, good for the soul

Buy Challenge your Employees:

Go shopping alone, after you have eaten a snack or meal

Grow something Visit a farmers market and try something

new Tips for Employers:

Provides fresh produce in the break area

Prepare Carve out the time

Prep Cut up fresh veggie ahead

of time Batch cooking

Use for “those days” Make larger batches of foods that take longer to prepare Example: Prepare 4 cups of dried beans and freeze them

in 2-cup portions Example: Whole chicken on sale for $.90/lb. Cook in slow

cooker, shred chicken meat and store in 2 cup freezer portions to be used for chicken enchiladas, chicken potpie, etc.

Prepare Slow cookers

5-10 min to prepare Allows use of tougher cuts of

meat http://crockpot365.blogspot.co

m/

Get creative with left-overs Roast beef turns into stew or

beef stir fry Chicken breast turns into

homemade BBQ chicken pizza

Prepare Challenge your Employees:

Try a new recipe Limit eating out to 1x per week Make a vegetable with your dinner

Tips for Employers: Harmons Cooking School

$25-60

Eat Eat Less/Portion Control

Sacks Study- NEJM 2008 Conclusion: Reduced-calorie diets result in clinically

meaningful weight loss regardless of which macronutrients they emphasize.

Calories count! Slow down, enjoy your food Focus on quality over quantity, notice the satisfaction

factor Have 3 different colors on your plate

Natural sigh

http://www.nejm.org/doi/full/10.1056/NEJMoa0804748#t=abstract

Eat Eat Less/Portion Control

How to teach your employees portion control Wallet Guide

http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

Portion control plates/utensils

Eat Provide appropriate eating conditions

Provide utensils, microwave, toaster, etc. Give your employees enough time

Mindful Eating

Mindful Eating

Eat: Corporate Food PolicySample Company-wide Nutrition Policy I. Purpose To provide an environment conducive to and supportive of healthy eating habits for all [COMPANY NAME] employees and clients. II. Policy [COMPANY NAME] has a commitment to provide an environment that encourages healthy eating habits among its employees and clients. III. Potential Policy Statements to Include: a. [COMPANY NAME] will provide fruit and vegetable food choices that are low in fat at company meetings and functions. At company functions which offer food, one or more healthful entrees, side dishes, snacks, beverages or desserts will be served b. Vending Machines: Vending machines will offer a variety of snack foods, including healthful alternatives. Drink machines will provide water and 100% fruit juices, as well as sugar-free and caffeine-free soda selections. c. Price Structure: Food identified as low fat/low calorie will be priced lower than unhealthful foods. d. Labeling: Food that is considered healthful will be labeled to identify it. e. Doughnuts, bars, giant muffins, pastries, sweet rolls, pies, cookies, sugared beverages (regular sodas, punch, etc.) will NO LONGER BE SERVED to employees or clients during meetings or be paid for with [COMPANY] funds. f. [COMPANY] will not offer food at mid-morning or mid-afternoon meetings, presentations or seminars two hours or less in length. g. Employees are discouraged from bringing food into the worksite to share with other employees. http://www.eatwellworkwell.org/policies.htm

Eat Challenge your Employees:

Mindful eating- do not eat in front of the TV, computer, while reading, or in the car. Be sitting at a table.

Measure out your portions Use a salad plate for dinner Follow the Plate Method Keep a food journal Measure your hunger/fullness level

Tips for Employers: Provides small sized plates in the break room Offer portion control plates as a prize/give-a-way Evaluate your vending machines Have a food policy and someone who oversees it

Health Coaching 1:1 support Tailored to the individual Goals based on readiness to change

Small and simple Accountability Capture and track data

Resources Books:

Make it fast, cook it slow- Stephanie O’Dea The $5 Dinner Mom Cookbook- Erin Chase Food Rules: An eater’s manual- Michael Pollan

Websites: http://www.eatwellworkwell.org/policies.htm http://www.webmd.com/diet/printable/wallet-portion-co

ntrol-size-guide

www.choosemyplate.gov http://

frugalliving.about.com/od/grocerysavings/tp/Free-Meal-Planners.htm

“Eat food, not too much, mostly plants”Michael Pollan