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AL-HAC and GUAFamily Nutrition Topics

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Menu Planning on a Budget

Lesson 1

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+Vegetables

+Fruit

+Health Benefits

VARIETY is important

Colors indicate nutrients

+Starches and Grains

+Protein

+Milk

+How to Apply This Information

+Making a Weekly Menu

Helps reduce the amount of times that you eat at restaurants

Budget friendly

Healthy

Plan the use of fresh fruits and vegetables

Stick to your list- avoid over buying

Utilize or freeze leftovers

+Tools to Use in Menu Planning

1. Plate Planner or MyPlate for suggestions

2. Store Circulars

3. Coupons

4. Family Favorites

5. Recipes (Books, magazines, etc)

6. Menu form or blank paper

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+Store Circulars

Most grocery stores have a weekly advertisement

BOGO: Buy one get one…and freeze the extra

+Couponing

Newspapers, magazines, grocery store check out

Apps for cell phones: The Coupons App, SavingStar

Use the Internet for coupons

+Planning for the Week

Sunday- chickenMonday- porkTuesday- fishWednesday- beefThursday- meatlessFriday- chickenSaturday- fish

+Eat Less Meat

Beans + Brown Rice = nutritious way to get lean protein

Lentils + Soups = delicious way to get protein and fiber

Eggs + vegetables + cheese = easy breakfast omelet for dinner

+Use Protein Sparingly

Often meat and fish can be stretched without loss of enjoyment

Chop meat into smaller piecesUse canned chicken to add protein

+Add Fruits and Vegetables to the

Menu

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+Flexible Foods

Potatoes can be used in different ways

Brown rice helps to add fiber

Beans are inexpensive and add fiber

Whole wheat pasta can stretch meals

+Putting It All Together

+Finally… ShoppingBe sure to take:

List

Coupons

Calculator

Be sure to leave at home:

Distractions, including small children, UNLESS you incorporate teaching moments through games of:

Searching for foods and reading the labels

Using math skills

+How Much?

USDA Food Plans for families

A family of 4 2 parents and two children under 5, weekly “low-cost” food budget is $168.30

Older children (ages of 6-11) budget is $199.20 weekly

http://www.cnpp.usda.gov/sites/default/files/CostofFoodJan2015.pdf

+Shop Smarter: Not Harder

Buy fruits and vegetables in all their forms — fresh, frozen, and canned

All are nutritious forms of fruits and vegetables

Buy seasonal produce

+Generic vs. Brand

Consumer Reports price study saved 30% by using store brands

Example: Spending $100 a week on groceries and saving 30% each time adds up to more than $1,500 a year

+Make It Stretch

Recycle vegetables

Add lemon juice or herbs

Fold into an omelet

Chop for sauce or stew

Make pizza