SAVE MONEY AND EAT HEALTHY!

Julie Anderson MS,RD,CPT, CSSD Peak Nutrition Clinic Director

• Nutrition basics • Shopping Strategies

• Fruits & Veggies without breaking your wallet

• Grains, protein, & daily on a dime

• Daily Tips • Meal Planning Basics

Today’s Topics

Nutrition Guidelines

“Consume a balanced diet with low-fat proteins, moderate in carbohydrates / starches & high in

vegetables.”

Balancing Your Meals (4 BLOCK system) BLOCK 1:PROTEIN (~10-20%) “PALM”

(take up to 4 hours to digest) BLOCK 2: CHO / STARCHES/STARCHY

VEG’S (50-60%) – “1-2 FISTS” (take 2 hours to digest maximum) => 100% sugar

BLOCK 3: HEALTHY FATS ~20% -” THUMB”

(take up to 4-5 hours to digest) (Mono/Poly/Omega’s are best)

(Choose Free Range/Grass Fed if possible) Boneless/skinless chicken or turkey Pork loin Beef: loin, round, flank, 97% lean burger Turkey burger Turkey bacon Fish filets Tuna Sushi (Nigiri or Sashimi are leanest) Eggs (whites or eggbeaters preferably) Protein powders (Protein “Isolate” is most absorbable) Bison Elk Vegetarian proteins: Tofu or Tofu crumbles (beef / chicken flavors) Texturized vegetable protein Seitan Tempeh Braggs Liquid Amino Acids Edemame / Soybeans (dried & fresh) Starchy beans (beans / legumes + rice/grain = a complete protein) Nuts and Nut butters Seeds Cottage cheese & plain Greek Yogurt Cheese (mozzarella is a lean choice)- choose part skim or reduced fat cheeses. *items in BOLD fall into more than 1 block

Carbs/Grains Oatmeal – choose 100% whole grain / steel cut oats Cereals - (look for >3g of fiber and <6g sugar) Whole grain pancakes/waffles or other high fiber variety Wheat crackers - (look for 3+g of fiber per serving) Pasta – choose whole wheat Rice – choose brown/wild rice Barley, Lentils, Bulgur, Couscous, lentils, etc… Quinoa Breads/tortillas/pitas – 100% whole wheat or grain or corn tortillas

Starchy Beans kidney, pinto, garbanzo, etc & hummus

Starchy Vegetables

Big Squash (ones that require cooking – pumpkin/acorn) Potato (sweet, yam, Okinawain, white, red) Corn & Peas

Focus on Complex Carbs 70% of the time

BLOCK 2:FRUITS Servings: 2-3 daily (use for Breakfast & snacks)

Fruit – all varieties “Choose fresh & frozen” DAIRY

2-3 daily (good for Breakfast & snacks) Milk (1% or skim), Yogurt (reduced fat), Soy milk, Almond Breeze, Rice milk, Coconut milk

Pesto Olive oil (oils = 1 tsp) Peanut oil Sesame oil Canola oil Coconut Oil Earth Balance Butter/Ghee (1 tsp / meal) Nuts & Nut butters (1/4 c or 2 Tbsp) Flax seed (ground) (1-2 Tbsp) Pine nuts Avocado (1/8 avocado = 1 serving of fat) Salad dressings: Olive oil & Vinaigrettes are great choices (1-2 Tbsp) ____________________________________ BLOCK 4: NON-STARCHY VEGGIES

Servings: Unlimited Asparagus Broccoli Cauliflower Brussels Sprouts Lettuce Spinach Onions Bell Peppers Mushrooms Cabbage Bok Choy Cucumber Carrots Eggplant Tomatoes Radishes Zucchini Celery Collard Greens Kale Garlic Swiss Chard Green beans Artichokes Watercress Sprouts “Greens” Wheat Grass

Weight Loss Plate - Method .

Weight Gain / Heavy Trng Plate - Method .

FLUIDS 8-16oz

When Comparing Food Labels: • The Healthier Choice is Typically:

Lower In Higher In • Calories • Sugars • Fat • Saturated Fat • Trans Fat • Cholesterol • Sodium

• Fiber • Protein • Other Vitamins & Minerals

We Are What We Eat…

3 days later…

RECOMMENDED DAILY AMOUNTS: 1800 – 2000 MG PER DAY Ave intake in America = 3600mg per day

-Americans consume as much as a cup of refined sugar a day in various foods they eat -150 lbs per year - High fructose corn syrup increased 4000% since 1960’s

©2006 Wellness Councils of America

Another Comparison…

Ingredients listed are important too! Mechanically Separated Meat…

Ingredients Are Important Too - Which Would You Choose? 1. Venison, Potato, Ground Whole Grain Sorghum, Brewers Rice, Ground Whole

Grain Barley, Dried Beet Pulp, Brewers Dried Yeast, Fish Oil, Salt, Calcium Carbonate, Rosemary Extract

2. Corn, vegetable oil, cheese powder, salt, partially hydrogenated soybean oil, buttermilk powder, wheat flour, whey protein concentrate, tomato powder, flavor enhancers, onion powder, whey powder, garlic powder, dextrose, sugar, mineral salt, food acids, flavor (natural), spices, colors. Contains Gluten.. Contains Milk or Milk Products.. Contains Soybeans or Soybean Products.

3. (Enriched Flour, Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Water, Cream, Yeast, High Fructose Corn Syrup, Modified Potato Starch, Dough Conditioner (Azodicarbonamide), Wheat Gluten, Soybean Oil, Kosher Salt, Vinegar, Fumaric Acid, Calcium Sulfate, Corn Meal, Potassium Sorbate), Egg White Patty (Egg Whites, Cornstarch, Xanthan Gum, Annatto), Canadian Style Turkey Bacon (Turkey Thigh Meat, Water, Salt, Dextrose, Sodium Phosphates, Sodium Erythorbate, Sodium Nitrite), Pasteurized Process American Cheese (Cultured Milk, Water, Cream, Sodium Phosphate, Salt, Lactic Acid, Sorbic Acid, Color Added, Sodium Citrate, Enzymes).

Which Would You Choose?

WHICH WOULD YOU CHOOSE?

1.Peanuts’ Dog Food 2. Doritos 3. Weight Watcher’s Smart One’s Morning Express English Muffin

Healthy Eating on a Budget • Budgeting and Planning:

– Each week or month determine how much you can spend for food.

– Plan meals and snacks for you and your family before you go shopping.

– Use the foods you have on hand first and use any leftovers during the week.

– Use coupons ONLY if they make items you usually buy cost even less.

– Always check newspaper ads or store flyers for weekly specials.

– Can you make time for some prep work in the kitchen? Investing a little time can mean big savings. Pre-cut broccoli florets are twice as expensive per pound as whole broccoli.

Healthy Eating on a Budget • Shopping Strategies:

– Shop the perimeter of the store for healthy produce, meats and dairy. – Use the unit price to compare costs between brands and different sized

packages. • Unit prices are displayed on the shelf below the foods and tells you how much the food costs

per ounce.

– Choose generic whenever possible. – Check higher or lower shelves for cheaper

items because more expensive items are kept at eye-level.

– Check the ethnic food aisles. You may find items at a lower price.

– Look for sale promotions— (e.g., 5 for $5)

Healthy Eating on a Budget • Shopping Strategies:

– Steer clear of junk food. Empty calories from chips and sweets are no bargain. Use your food dollars to buy nutrient-rich food to fuel your body.

– Pop over to the bakery. Check out your store’s bakery counter. Store-made baked goods are often cheaper — and fresher — than are commercial brands.

– Be smart about organics. Organic often means expensive. So opt only for organic produce that tends to harbor pesticides when grown traditionally

• Dirty Dozen and Clean Fifteen list

Healthy Eating on a Budget • Eating Fruits and Vegetables:

– Buy apples, oranges, grapefruit, potatoes, onions, etc., by the bag vs. by piece.

– Buy in season. It’ll be cheaper and taste fresher. – Canned and frozen fruits & veggies can cost less than

fresh and are just as nutritious because they are packaged at their peak of freshness.

– Make fruit last longer by freezing it — Berries are perfect for this.

– When buying canned foods, choose those that are packed in their own juice and low sodium.

– Avoid buying bagged/washed lettuce, cabbage and carrots; it costs more but you get less quantity.

Healthy Eating on a Budget • Whole Grains/Carbohydrates:

– Oatmeal is nutritious and economical. – Check out the day old breads and bagels

(a great value and still fresh). – Buy cereals and grains without fancy

packaging (in bulk) to store in airtight containers.

– Whole wheat pasta is healthier but more expensive than white, so use a little of each.

– Make 80% of your grains whole grains for optimal health…

Healthy Eating on a Budget • Eating Lean Proteins:

– Buy Less-Prepared Protein — Season, marinate, de-skin your own meat.

– Occasionally replace meat with other less expensive protein sources like eggs and beans.

– Use canned fish and chicken for sandwiches, enchiladas, casseroles, and salads.

– Extend your protein dollars by eating two or more meatless meals weekly.

– Use less meat in soups, stews, chili, and spaghetti sauce. Stretch your food dollars further by using more veggies, potatoes, or rice.

– Less tender cuts are cheaper Marinade or cook with liquid in a slow cooker.

– Meat close to expiration goes on sale first: Purchase, cook and freeze for later meals / dishes

Healthy Eating on a Budget • Dairy:

– Use dried milk powder for recipes, use fluid milk for drinking (choose skim or 1%).

– Buy block cheese and shred it yourself for recipes (versus pre-shredded).

• Cheese & cottage cheese can be frozen

– Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories by not buying fancy single-serve yogurts.

Healthy Eating on a Budget • More Healthy on Eating on a Dime:

– Bring Your Own Lunch To Work — Bringing leftovers is a great way to save time and money.

– Buy a Filter for Your Tap Water instead of buying bottled water. – Make Your Own Coffee — Save approximately $1500 if you cut out the daily

coffee runs! – Buy Healthy Snacks in Bulk and package it yourself into little baggies. – Stock up on non-perishables when they go on sale (soup, granola bars).

• Can refrigerate and freeze granola bars to extend life span

– Make More. When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half.

• Prep your meals over the weekend • See “meals in minutes” handout

Drinks = Excess Weight + Money • Purchasing a $2.00 beverage 3 times a

week = $312 per year • Cutting out 1 “150” calorie drink daily = 22

pounds lost at the end of 1 year!

Mindful Snacking

People who eat

several small meals and snacks a day are more likely to

control hunger and lose weight.

Prepare your own

“nutrient dense” snacks versus purchasing costly

pre – packaged processed options…

Healthy Eating on a Budget • Dining Out:

– Save leftovers for lunch the next day – Reduce portion sizes – eat less, pay less! – Share your meal – Limit your dining out, especially when it comes to fast food, since

you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories.

Healthy Eating on a Budget • Creative Ways to Eat Healthy and Save:

– Plant a fresh fruit and vegetable garden is a small investment for a large amount of produce!

– Start a Healthy Lunch Club at work — share healthy recipes and trade cooking duties!

– Visit local farmers’ markets — get fresh, local produce without breaking the bank!

– Do It Yourself. If you’re really craving a special treat, make it yourself. You can make it from healthier ingredients and spend less.

Group Ideas/Sharing!!!

Shopping Lists Are a MUST! • Make a weekly meal and snack plan &

stick to it… – Shoppers spends 40% more on impulse buys

• MAKE A LIST according to your plan – Divide your list into categories and shop the

perimeter of the store as much as possible.

Meal Planning Basics

• Plan based on what’s in your refrigerator/pantry already… Ask: – What can I make with foods I have? – What needs to be used up first? – Can I mix foods together to make a meal? – Is this healthy?

$63 – What Can I Make Exercise? Fruits • Diced tomatoes, no added salt • Strawberries • Blueberries • Apples

Vegetables • Salad mix • Baby carrots • Tomatoes, plum • Spinach, fresh • Broccoli • Zucchini • Onions • Celery • Tomato sauce, no added salt

Whole grains / starches/starchy veggies • Winter squash • Pasta, whole grain penne • Brown rice or quinoa • Tortillas, whole wheat • Heart-healthy protein • Lentils • Potatoes Proteins • Chicken, whole (# as needed) • Fish • Walnuts Fat-free/skim dairy • Fat-free sour cream • Yogurt - light vanilla • Parmesan cheese

Balance Every Meal • Incorporate

something from 3 to 4 of the blocks: – PRO + CHO + VEG – PRO + CHO + VEG +

FAT • Weight loss goals:

– Watch your CHO & FAT portions while increasing your PRO and VEG+++

–Non-starchy VEG expand in your stomach and fill you on less calories –PRO takes up to 4 hrs to digest = good filler

• Make “lean” selections • Remember that you can

use less expensive options such as beans, quinoa, eggs, tuna…

Balance EVERY Meal • Breakfast ideas (3-4 BLOCKS):

– Kashi Go Lean cereal + skim milk or unsweetened almond milk + banana

– 2 slices whole wheat toast + PB + ½ cup skim cottage cheese with berries

– Oatmeal+ low-fat plain Greek yogurt + 1 scoop vanilla protein powder (optional) + berries

– Scrambled eggs or whites + spinach, mushrooms, onions, etc… and fruit or toast

– Plain or honey Greek yogurt + cottage cheese, Fruit and Ground flax or chia seeds

Liquid “Green” Meal On The GO! Pick a Liquid: Almond milk, choc milk, rice milk, hemp milk Pick a Fruit: Frozen banana, cherries, berries mix Pick a Vegetable: Baby spinach, kale, swiss chard, carrots, beets, pumpkin puree Pick a Protein: Whey Protein Isolate, Greek Yogurt, rice protein, cottage cheese, etc… Pick a Nut / Seed: Almond / peanut butter, sunflower seeds, ground flax / chia / hemp Pick a topper (optional): quick oats, cocao nubs, coconut, cinnamon, pumpkin pie spice

Balance EVERY Meal • Lunch ideas (3-4 BLOCKS):

– Chicken breast + green salad mix + black beans + ¼ avocado + salsa for the dressing

– 1 cup meat and bean chili + chopped veggies and hummus

– Vegetable soup + lean sandwich – Lean steak + sautéed mushrooms and onions,

quinoa and steamed veggies – Grilled fish + unlimited salad greens + tomatoes,

black beans, salsa for the dressing, and 1 Tbsp seeds

Balance EVERY Meal • Dinner ideas (3-4 BLOCKS):

– Shrimp / chicken / tofu / lean beef / pork loin, with grilled or steamed veggies + quinoa or starchy beans or sweet potato or brown rice or butternut squash

– Grilled or baked salmon with roasted vegetables +

baked sweet potato fries and coconut oil

Snacks: Include 2-3 “blocks” •Plain Greek yogurt + fruit •Banana + Almond butter •Fresh peppers and celery + Hummus •Cheese stick + grapes / apple •Protein shake with unsweetened almond milk •homemade pumpkin flax granola bars or other varieties •Veggies, Veggies, Veggies… AVOID vending machine traps!

Dorm Basics… •HELPFUL TOOLS

– MICROWAVE – FRIDGE – PORTABLE BLENDER – MINI RICE COOKER

•TOP FOOD STAPLES

1. FRESH FRUIT 2. NUTS & NUT BUTTERS 3. WHOLE GRAIN BREAD, WRAPS, OR

CRACKERS 4. HIGH FIBER CEREALS 5. GREEK YOGURT 6. OATMEAL 7. “PAR BOILED” GRAINS 8. TUNA / SALMON PACS 9. GROUND FLAX / CHIA’S 10. FRESH / FROZEN VEGGIE PACS 11. PROTEIN POWDER (ISOLATE) 12. ALMOND MILK / MILK

THANK YOU! Helpful websites:

1. www.choosemyplate.gov/healthy-eating-on-budget.html

2. http://www.eatingwell.com/recipes_menus/collections/healthy_budget_friendly_recipes

3. http://www.eatingwell.com/recipes_menus/collections/cheap_eats

4. http://cooking-in-college.com/websitesblogs/