+
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/