7: meal planning and healthy cooking the supermarket & food cost comparison bonus! healthy...

26
7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Upload: kerrie-perkins

Post on 23-Dec-2015

215 views

Category:

Documents


1 download

TRANSCRIPT

Page 1: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

7: Meal Planning and Healthy Cooking

The Supermarket&

Food Cost Comparison

Bonus!Healthy

Cooking Tips

1

Your Health Matters: Nutritious Eating

Page 2: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

The Supermarket

More than 40,000 food

choices!

2

Page 3: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

MEAT & SEAFOOD PR

OD

UC

ED

AIR

Y

Typical Store Layout

CANS BOXES BAGS

3

Page 4: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Always make a list

Save time and money!

4

Page 5: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

Work the edges

Look high and low Learn the lingo

Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

Work the edges

Look high and low Learn the lingo

5

Navigating Tips

Page 6: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Label ClaimsWording Means

“Whole grain” versus “Multigrain”

Entire grain kernel used (good choice!) versusMore than one type of grain used in product

“Light” or “Lite” Fat reduced by ≤50%

“Calorie Free” Less than 5 calories/svg

“Fat Free” Less than .5g sat fat/svg

“Sugar Free” Less than .5g sugars/svg

“Excellent Source of” ≥ 20% DV/svg

“Good Source of” 10-19% DV/svg

“Organic” ≥ 70% certified organic ingredients

“Made with” Ingredients can be listed on side panel

Learn the lingo!

Nutritional Sciences, Thompson Learning Inc. 2007

6

Page 7: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

More Packaging = Less Nutrition Order of ingredients is most to least

Fewer Ingredients = Healthier Food

Eat This Not That! Supermarket Survival Guide, Rodale Inc. 2009

Navigating Tips

7

Page 8: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Fresh is best Choose seasonal produce

Visit your local Farmer’s Market

Shopping Tips

8

Page 9: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Fill your pantry and fridge…

9

….with a variety of

fresh foods!

Page 10: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

“Eating healthy costs more, doesn’t it?”

Food Cost Comparisons10

Page 11: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

11

You could eat this one unhealthy meal…

1,100 calories

Page 12: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Or this healthy breakfast, lunch and snack…

…for the same amount of calories! 12

1,080 calories

Page 13: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Meal at McDonald’s for Family of 5Food Calories Cost

Quarter Pounder with CheeseFriesSoda

510500310

$5.13

Crispy Chicken SandwichFriesSoda

530500310

$5.49

Happy Meal CheeseburgerFriesChocolate Milk

300203170

$2.79

6 Chicken Nugget MealFriesHi-C

280230160

$3.79

Hamburger Happy MealFriesMilk

250230100

$2.29

Total 4610 $19.49 13

Page 14: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Meal at Home for Family of 5

14

Food Cost

Whole Wheat Spaghetti $1.29

Marinara Sauce $1.89

1 lb. 96% Lean Hamburger Meat

$4.00

Salad (1/2 head lettuce + light Ranch dressing)

$1.79

Total Cost $8.97

Calories/Serving 450

*Prices based on H.E.B. prices as of February 2009, Brownsville, Texas

Page 15: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Cost and Calorie Comparison

15

Three times/week = $58.47Average calories/meal = 922

Three times/week = $24.56Average calories/meal = 423

By eating at home, you save $33.01 and 1497 calories per week!

Page 16: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Cost and Calorie Comparison

16

More calories in less foodMore dollars spentPoor nutrition

Less calories in more foodMore dollars savedBetter nutrition Eating healthy home-cooked meals

saves you money and calories!

Page 17: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

17

Benefits of family meals

Eat more healthy foods - get more nutrients

Decreased risk for unhealthy weight

Decreased risk for substance abuse

Strengthens family ties; pass on traditions

Form positive attitudes about food and eating

Do better in school

Happier life

MealsMatter.org

Page 18: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Activity: Plan Your Plate

18

Page 19: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Start a new family tradition…

Meatless Monday, Fruit for dessert, Kids Night in the Kitchen one night

per week.

19

For the next four weeks, cook at home one more

time per week than you typically do.

Page 20: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Meal PlanningKey Point Recap

Eating healthy does not have to cost more.

Navigate your supermarket wisely.

Plan your shopping to save time, money and calories!

Enjoy fruits and vegetables at all meals.

20

Page 21: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Healthy Cooking Tips

21

Page 22: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Avoid Cooking Methods with Added Fat

BastedBreadedFried

22

X

X

X

Page 23: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Healthy Cooking Methods

Baked Boiled Grilled Steamed

23

Page 24: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

24

Make your food tasty!

Spice it up! Get fruity!

FIT Watch.com; HelpGuide.org; SpicyTasty.com

Be creative!

Page 25: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

25

Page 26: 7: Meal Planning and Healthy Cooking The Supermarket & Food Cost Comparison Bonus! Healthy Cooking Tips 1 Your Health Matters: Nutritious Eating

Switch to ConclusionPowerPoint

26