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Healthy eating on a budget pp (final-for print)
- 1. Healthy Eating on a Budget Leah Blackwell, Wellness Intern Bachelors of Health Science Clemson University 250 HealthTrack Points
- 2. Outline of Discussion ⢠Healthy food and Convenience food defined ⢠Health costs ⢠Cost per portion ⢠Nutrient dense vs. calorie dense ⢠What is âorganicâ? ⢠How can food be kept fresh longer?
- 4. Processed food ⢠Little to no cooking by the consumer ⢠Quickly made by company
- 5. Healthy Food or Whole Food ⢠Nutritious, filling, and home cooked ⢠Fresh or unprocessed foods ⢠Has not been frozen or subject to any form of preservation
- 6. Long Term Health Cost 95% Medical to 5% Preventive Preventive services could perhaps save as much as $45 billion per year. According to the USDA, healthier diets could prevent at least $87 billion per year in medical costs.
- 7. Long Term Health Cost Improved Health/Nutrition Practice Weekly Savings Annual Savings Saving $3 a day currently spent on junk food, fast food, or alcohol $21 $1,092 Getting two meals from one by eating smaller servings $9 $468 Quitting smoking (a pack a day) $35 $1,820 Substituting pasta, beans, soups, etc. for meat 2-3 times per week $15 $780 Reduce the number of meals eaten away from home by two $10 $520 Total = $4,680
- 8. Processed Sources vs. Healthy Sources â Cost-per-Portion Comparison ⢠What are you actually paying for? 1. Processed Source: Drive thru meal for $6, this is one meal that someone would typically eat at one sitting 1. Healthy Source: Grocery store trip for $10 1. Includes leftovers 2. Includes staple items used over and over again Couscous = $2 ⢠Shows 4.5 servings (I get 8 servings) ⢠$0.25/serving Turkey = $5.54 ⢠4 servings ⢠$1.39/serving Green beans = $.98 x 2 = $1.96 ⢠4 servings ⢠$0.49/serving TOTAL = $8.52 for groceries ⢠4 meals ⢠$2.13/serving
- 9. Unhealthy vs. Healthy cost Cost-per-Portion $2.48/8 servings 1 serving = 15 chips $0.31/serving $3.50/16 servings 1 serving = 3 cookies $0.22/serving $4.00/12 servings 1 serving = ½ cup $0.33/serving $1.28/2 pounds (about 6-7) $0.21/serving $5.84/24 servings $0.24/serving $2.98/14 servings $0.21/serving
- 16. Meal Comparison Breakfast or 4 Sausage & Egg Combo Meals ($4.69 each) Total: $18.76 1 dozen of eggs ($2.98) 1 pound seedless grapes ($1.99) 1 pound of oranges ($1.00) 1 pound bananas ($0.60) Cereal-Oatmeal ($3.18) 1 loaf whole wheat bread ($1.85) 1 gallon skim milk ($2.69) 1 bag of tomatoes ($1.68) Total: $16.15 Eating out: Eating at home:
- 17. Meal Comparison Lunch or 4 8pc. Nugget Combo Meals ($5.95 each) Total: $23.80 1 pound bag carrots ($1.68) 1 pound Strawberries($1.99) 1 pound bell pepper($1.69) 2 pound of nonfat yogurt ($2.68) Bunch of Spinach ($2.89) 1 bag of beanitos chips ($4.69) 1 loaf whole wheat bread ($1.85) 1 pound Shaved low-sodium turkey($8.99) Total: $14.24 Eating out: Eating at home:
- 18. Meal Comparison Dinner or 4 Whopper Combo Meals ($5.79 each) Total: $21.76 1 pound bag carrots ($1.89) 1 pound seedless grapes ($1.99) 1 pound bag frozen broccoli ($1.69) 1 pound bag dried pinto beans ($1.69) 2 pound bag brown rice ($1.34) 8 ounce container of cashews ($4.69) 1 loaf whole wheat bread ($1.85) 1 gallon skim milk ($3.99) 1 pound 93% lean ground beef ($4.99) Total: $24.12 Eating out: Eating at home:
- 22. Smart Shopping
- 23. Canned and Frozen ⢠Canned and frozen options are typically cheaper and can be just as healthy as the fresh options ⢠Things to look for: ⢠Canned â low sodium ⢠Frozen â no sauce packets
- 24. What is Organic? ⢠Donât confuse with ââNaturalâ ââAll Naturalâ ââFree-rangeâ ââHormone-freeâ ⢠Look for Organic label
- 25. Best Organic Products to Buy Fruits Vegetables Meat and Dairy Tomatoes Potatoes Beef Peaches Cucumbers Chicken All berries Bell peppers Pork Apples Dark Leafy greens Milk Grapes Carrots Eggs Nectarines Summer squash pears celery
- 26. Fresh Markets ⢠Foothills Heritage Market â Every Saturday 8 A.M. - NOON â May 3rd- November 1st ⢠Clemson Area Food Exchange (CAFE) â A online marketplace that brings fresh, healthy, locally grown and produced food to you, the buyer, in a cost-effective manner on a weekly basis.
- 27. Fresh Markets Continued⌠⢠Farmerâs Market Clemson â Patrick Square Village Green â Fridays, 3 pm â 6 pm â Rain or Shine
- 28. Keep it Fresh longer ⢠Buy food at different stages of ripeness ⢠Storing food properly can increase shelf life and decrease money spent ⢠Eat foods in order of anticipated expiration
- 29. Refrigerate Fruit â˘Apples (more than 7 days) â˘Apricots â˘Berries â˘Grapes â˘Cut fruit Vegetables â˘Asparagus â˘Carrots â˘Broccoli â˘Brussel Sprouts â˘Cauliflower â˘Celery â˘Lettuce â˘Mushrooms â˘Leafy Greens â˘Cut Vegetables
- 30. Ripen on Counter, then Refrigerate Avocados Kiwi Plums Peaches Pears Nectarines Store at Room Temperature Fruits ⢠Apples (less than 7 days) ⢠Bananas ⢠Citrus fruits ⢠Mangoes ⢠Melons ⢠Pineapple Vegetables ⢠Cucumber ⢠Onions ⢠Potatoes ⢠Tomatoes
- 32. Smart Prep Crockpot Save leftovers Meal Prep Shop on a Mission
- 33. Questions?
Hinweis der Redaktion
- HARE = Processed foods Low fiber â starve good bacteria and lower immunity Simple Carbs â store excess fat and slow metabolism Processed Sugars â brief energy followed by a crash TORTOISE = Whole foods Use twice the amount of energy to break down Improves gut health Vitamins and Minerals No added chemicals More nutrients per calorie
- A food, typically a complete meal, that has been pre-prepared commercially and so requires little cooking by the consumer.
- A food that is believed to be good for your health Fresh unprocessed foods Raw state Has not been frozen or subjected to any form of preservation
- 95% of the $1.9 trillion spent in health care goes to treat illness and only 5% of the expenditure is invested in prevention services use of effective interventions, such as disease management, post-discharge care, and case management for key chronic conditions could produce substantial savings, perhaps as much as $45 billion per year. According to the USDA, healthier diets could prevent at least $87 billion per year in medical costs, lost productivity, and lost lives.
- From a study done at Rutgers University, cutting back on unhealthy habits can possibly result in substantial annual savings More info on this study?
- Would you paying for the convenience of your food or for nutrition from food? Need to focus on the Cost per potion to actually find out the price of food you eat. Fast food: Drive thru meal for $6, this is one meal that someone would typically eat at one sitting Home cooked: Grocery store trip for $10 Couscous = $2 (shows 4.5 servings but I get atleast 8 servings) = .25/serving Turkey = $5.54 / 4 = $1.39 Green beans = $.98/2 = $.49x2 = $1 TOTAL = $2.13/serving ď $8.52 for all the groceries and you are getting atleast 4 meals out of it Think about it: $20 for a week of meals or $6 a day for one meal (lunch) for a week ($35) Best bang for your buck
- Grains, such as bread, oatmeal, pasta and rice, are the cheapest foods no matter how you measure by portion, weight or calories. â˘Protein, such as meat, chicken and fish, is the most expensive food by portion size, but there are low-cost proteins such as beans and eggs. â˘When looking at price per portion, fruits and vegetables are lower in price overall than unhealthy foods. The price of potato chips is nearly twice as expensive as the price of carrots by portion size Hummus = $2 Carrot Chips = $1.64 $0.50/serving It might take a bit more time and planning to put these foods on the dinner table each night, but at least now you know you can afford to try!
- A plate showing portion sizes of 100 calories worth of strawberries, broccoli, potato chips, bread and M&Ms used to counter the perception that it's cheaper to eat junk food than a nutritionally balanced meal. (U.S. Agriculture Department/Associated Press) So you could get more food for less calories.
- How else are we saving? Calories and cost
- Calorie Dense They provide energy from calories without other significant nutritional value Nutrient Dense They provide more nutrients than calories How much you get from one thing
- Look at all the nutrients just one serving is and how little it cost.
- For a family of four Eating at home can provide multiple leftover meals and even have leftovers be used in different dishes throughout the week to save money, for the same price of one sit down meal at a fast food restaurant. This home cooked meal will be more nutrient dense also which will sustain hunger longer and reduce overeating. It might take a bit more time and planning to put these foods on the dinner table each night, but at least now you know you can afford to try!
- For a family of four Eating at home can provide multiple leftover meals and even have leftovers be used in different dishes throughout the week to save money, for the same price of one sit down meal at a fast food restaurant. This home cooked meal will be more nutrient dense also which will sustain hunger longer and reduce overeating. It might take a bit more time and planning to put these foods on the dinner table each night, but at least now you know you can afford to try!
- For a family of four Eating at home can provide multiple leftover meals and even have leftovers be used in different dishes throughout the week to save money, for the same price of one sit down meal at a fast food restaurant. This home cooked meal will be more nutrient dense also which will sustain hunger longer and reduce overeating. It might take a bit more time and planning to put these foods on the dinner table each night, but at least now you know you can afford to try!
- Tilapia and turkey sausage and beans and ground turkey Pb Crackers Green tea
- Chicken and beef and beans Yogurt and oats Corn and peas Peaches milk
- Burgers with side of fruit and veggies Snacks: cashews Potatoes and pinto beans with veggies
- Rinsing can vegetables removes 30% of the sodium.
- These descriptions must be truthful, but don't confuse them with the term "organic." Only foods that are grown and processed according to USDA organic standards can be labeled organic. Fewer pesticides severely restrict the use of food additives, processing aids and fortifying agents commonly used in nonorganic foods, including preservatives, artificial sweeteners, colorings and flavorings, and monosodium glutamate (MSG). Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil quality.
- Growth hormones and pesticides used in dairy and meat. The pesticides can accumulate in the fatty tissue of the animal. That is directly passed on to the consumer. While organic food is mainstream now and can be found in nearly all grocery and health food stores, visiting Farmer's Markets is one of the best ways to find organic foods and support your local community
- Foothills Heritage Market Every Saturday 8 A.M. - NOON Â May 3rd- November 1st 178 Hayfield Rd. Westminster, SC 29693 Hwy 123 between Seneca and Westminster just west of Hwy 11. We have produce, vegetable starts, flowers, plants, beef, pork, eggs, crafts, handmade soaps, herbs, handmade clothing, metalwork, crochet, art, and much much more! Clemson Area Food Exchange A online marketplace that brings fresh, healthy, locally grown and produced food to you, the buyer, in a cost-effective manner on a weekly basis. Supplies their customers with the freshest and highest quality vegetables, herbs, mill products, dairy, eggs, meats, fruits, flowers, and transplants. Pick up Locations: Clemson: Tuesdays from 3:30-6 pm at The Arts Center Seneca: Tuesdays from 5-6:30 pm at Oconee Medical Center Easley:Â Tuesdays from 4:30-6 pm at Baptist Easley Hospital Clemson: Tuesdays from 3:30-6 pm at The Arts Center. It is off of highway 93 at 212 Butler Road. Seneca: Tuesdays from 5-6:30 pm at Oconee Medical Center. They are located at 298 Memorial Drive. Park near and enter through Outpatient Entrance. Easley:Â Tuesdays from 4:30-6 pm at Baptist Easley Hospital located at 200 Fleetwood Drive. Park and enter at the Main Entrance.
- Patrick Square Village Green 578 Issaqueena Trail Clemson, SC 29631 Fridays, 3 pm â 6 pm Rain or Shine
- Fresh food goes bad fast is a common complaint. Why is that? The foods arenât filled with preservatives. So, we have to store smart to get the most out of our purchases. Asparagus in cup of water
- Place fruits and vegetables in separate, perforated plastic bags. Use within 1-3 days for maximum flavor and freshness. Store each group in different produce drawers in the refrigerator to minimize the detrimental effects of ethylene produced by the fruits on the vegetables Produce That Creates Ethylene Gas: Apples, apricots, avocados, ripening bananas, blueberries, cantaloupe, citrus fruit (not grapefruit), figs, grapes, green onions, honeydew, ripe kiwi fruit, mangoes, melons, mushrooms, nectarines, papayas, passion fruit, peaches, pears, peppers, pineapple, plums, prunes, tomatoes and watermelon. Produce That Is Damaged by Ethylene Gas: Asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cucumbers, eggplant, green beans, kale, kiwi fruit, leafy greens, lettuce, parsley, peas, peppers, potatoes, romaine lettuce, spinach, squash, sweet potatoes, watercress and yams.
- To prevent moisture loss, store fruits and vegetables separately in a paper bag, perforated plastic bag, or ripening bowl on the counter away from sunlight. Ripening fruit in a bowl or paper bag can be enhanced by placing an apple with the fruit to be ripened. After ripening, store in refrigerator and use within 1-3 days Many fruits and vegetables should only be stored at room temperatures. Refrigeration can cause cold damage or prevent them from ripening to good flavor and texture. For example, pink tomatoes ripen to a better taste and red color if they are left at room temperature. In the refrigerator, they do not turn red, and even red tomatoes kept in the refrigerator lose their flavor. Keep away from direct sunlight. *Store garlic, onions, potatoes, and sweet potatoes in a well-ventilated area in the pantry. â Cucumbers can be refrigerated for 1-3 days if they are used soon after removing from the refrigerator.
- This graphic gives examples of where to store food products in the refrigerator and pantry
- Convenience is a plus for quick meals at drive thrus and processed food at grocery stores. Once you get in a routine, you will find you not only are saving money but time and frustration by pre-pepping your own foods at home.