+

TRIM THE FATHealthy Eating on a

Budget

+BARRIERS

What are some challenges people may encounter when it come to eating healthier?

Time

Knowledge

Willpower

Expense $$

+FOOD GROUPS

Fruits & Vegetables

Protein

Grains

+FRUITS & VEGETABLES

What makes them so healthy?

Carbohydrates

Fiber

Low in Calories Rich in Antioxidants, Vitamins & Minerals

+FRUITS & VEGETABLES

Tips - Buying for Less $$

When buying fresh, buy in season Focus on less expensive produce Freeze unused produce before it goes bad Buy frozen produce in bulk Choose low sodium, canned veggies and rinse Pick canned fruit, packed in water Opt for whole fruit over juices

+PROTEIN

Why is it important to your diet?

Building blocks for growth

Satiety

Good source of Vitamins & Minerals

Iron & B12, for example

+PROTEIN

Less Expensive Sources of Protein

Eggs

Beans

Canned meat & fish

Dairy

Sale Items

Untrimmed

+GRAINS

What Makes them Healthy?Choosing Whole GrainsCarbohydratesFiber Vitamins & Minerals

+WHOLE GRAINS

Affordable whole grain products:Brown riceOatmealStore brand whole wheat bread &

tortillasStore brand whole wheat pastaStore brand cereals with low sugar

and high fiber

+SHOPPING TIPS

Plan AheadUse Coupons, Loyalty Cards, Sales & Specials

Buy in BulkChoose GenericBuy in SeasonAvoid Convenience Items

+PREPARATION TIPS

Plan Ahead

Use Leftovers

Freeze fresh food before it goes bad

Use smaller serving plates

+PRICE COMPARISONS

Individually package instant Oatmeal vs. By the Canister Individually costs more than 3x as much as in bulk

Generic vs. Name Brand Cereal Cheerios - $4.79/lb, “Toasted Oats” Generic - $3.87/lb

Bulk Produce vs. By the Pound In bulk apples - $1.20/lb, Loose apples $2.49/lb

Fast Food vs. Cooking Meals at Home Typical McDonald’s order for a family of 4: ~ $20-$30. Roasted Chicken with vegetables and milk for family of 4: ~

$15.

+ASSISTANCE PROGRAMS

SNAP – www.fns.usda.gov/snap

WIC – www.fns.usda.gov/wic

Emergency Food Assistance Program – www.fns.usda.fdd/programs/tefap

Local Food Pantries – www.foodpantries.org/ci/ct-new_haven

Meals-on-Wheels – www.mealcall.org/meals-on-wheels/ct/new-haven

+REFERRALS

At Yale New Haven Hospital, St. Raphael’s CampusSocial ServicesContinuing Care Nursing

+References

http://www.bankrate.com/finance/personal-finance/10-grocery-savings-tips-from-store-managers.aspx#slide=12

http://www.choosemyplate.gov/healthy-eating-on-budget.html

http://www.nutrition.gov/food-assistance-programs

http://www.nytimes.com/2011/09/25/opinion/sunday/is-junk-food-really-cheaper.html?pagewanted=all&_r=0

http://www.cdc.gov/Features/BudgetForHealth/