+ al-hac and gua family nutrition topics. + menu planning on a budget lesson 1
TRANSCRIPT
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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
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+Fruit
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+Health Benefits
VARIETY is important
Colors indicate nutrients
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+Starches and Grains
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+Protein
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+Milk
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+How to Apply This Information
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+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
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+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
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+Couponing
Newspapers, magazines, grocery store check out
Apps for cell phones: The Coupons App, SavingStar
Use the Internet for coupons
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+Planning for the Week
Sunday- chickenMonday- porkTuesday- fishWednesday- beefThursday- meatlessFriday- chickenSaturday- fish
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+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
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+Use Protein Sparingly
Often meat and fish can be stretched without loss of enjoyment
Chop meat into smaller piecesUse canned chicken to add protein
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+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
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+Putting It All Together
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+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
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+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
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+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
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+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
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+Make It Stretch
Recycle vegetables
Add lemon juice or herbs
Fold into an omelet
Chop for sauce or stew
Make pizza