Eating Healthy on a Budget

Amanda B Figge, MS, RD, LDN

Eating Healthy on a Budget• Meal plan like a BAUSE!

– Stick to simple recipes with minimal ingredients• Pay attention to amounts of ingredients needed!

– Create a grocery list with ingredients you need and stick to it!

– Try to use similar ingredients throughout the week.

Eating Healthy on a Budget• Cook at home

– Saves expenses of tipping/restaurant fees– Your $$ stretches further

• Cook large portions– save leftovers for stews, salads, burritos, stir-fries

(beans, sweet potatoes, veggies, proteins)

Be a Savvy Shopper• Buying in bulk

– Block of cheese vs. shredded cheese– Large container of yogurt vs. individual cups– Whole fruit vs. pre-cut

• Be a smart couponer!– Store rewards/loyalty programs– Are they really good deals??

• Buy 1 get one 50%?

Be a Savvy Shopper• Do NOT shop when you are hungry

Picture source: theoatmeal.com, someecards.com

Be a Savvy Shopper• Purchase what is in season or go frozen!

Be a Savvy Shopper• Bulk Food Stores• Amazon• Thrivemarket.com

The REAL cost of junk food• Junk food often costs you TWICE!

– Pay for HFCS, food dyes, salt preservatives– Medical bills, reduced work productivity, decreased

health– These foods often lack fiber/protein/vital nutrients

and can increase appetite causing you to eat more!!!– May be cheap…but not filling

Cheap Food StaplesProteins/Grains• Eggs • Chicken• Canned fish/chicken• Rice• Oats• Quinoa

Fruits/Vegetables• Fresh spinach• Bananas• Sweet potatoes• Frozen vegetables

Food Storage can save $$• Soak up moisture with a piece of bread or towel

– Lettuce, peas, mushrooms• Celery stores better when wrapped in foil• Can freeze cooked grains such as quinoa and rice• Do not put fruits and veggies together!• Use leftover soup/stews to help preserve

Summary• Make a list and stick to it!

– Don’t buy anything you don’t have a plan for!• Compare fresh vs. frozen vs. pre-packaged• Buy in bulk when able• Consider cheap online retailers• Purchase produce in season• Practice good food storage skills

Eating Healthy on a Busy Schedule

Megan Klemm, MS, RD, LDN, CDE

Organization• Cabinets/Pantry

– Similar foods together– Healthier foods at eye level

• Fridge– Clean out at least 1x/week

• Freezer– Clean out/organize at least 2x/yr

STAPLES

Meal Plan1 – 2 - 3

Picture Source: diabetesdialog.com

Main Meal

• Freezer Meals• Slow Cooker Meals• Leftovers• Soups

Picture sources: www.kitchencrafts.com; www. ducksnarrow.com;www.amazon.com.uk

Side Dishes• Already Prepared Fresh Fruits/Vegetables• Frozen Steamer Bags of Vegetables• Ziploc Zip’n Steam Bags

Picture Source: http://ziploc.com/en/products/bags/specialty/zipn-steam-cooking-bags

PLAN! PLAN! PLAN!• Plan 1 – 2 – 3 meals• Make grocery list• Pick a time to shop• Shop from Grocery List• Prep foods/snacks when it works for you• Prep the night before• Make Lists

If the Plan Didn’t Work• Need 5-10 GO – TO Recipes.• Think STAPLES• You can make most foods

healthier by what you pair it with and how you portion your plate.

• Think picture of plate!

Picture Source: www.inshapeindiana.org

My 3 Go-To Quick MealsSlow Cooker

Italian chicken

•4-6 chicken breasts•Packet of Italian Dressing•Jar of pepperoncini

7 Can Soup

•7 cans of any kind of vegetables and beans

Pasta Salad with Chicken & Vegetables

•Whole Wheat Pasta of any kind•Canned Chicken•Fresh or cooked vegetables•Italian dressing

Picky Eaters

Alana Scopel, MS, RD, LDN

Picky Eaters• Children may become picky and cautious with food

-Is this normal? Yes!• Common to develop at or after 1-2 years of age

• He/she may eat only a few bites of a food that was once enjoyed or eat more than anticipated

• “Food Jags”

Picky Eaters• New foods may need to be presented 15-20 times

before a child will accept it!!!• Offer new food with existing food child likes• Be patient, as this is a learning experience for child

and caregiver

http://www.multiplemayhemmamma.com

Picky Eaters• “It is your responsibility as the caretaker to lead a

child to the table, but you cannot make them eat”• The role of the caretaker is to provide healthy food

choices• The role of the child is to determine what to eat and

how much • Children must develop “hunger” and “full” cues

Role of Caretaker vs. ChildCaretaker• Choose and prepare food• Provide regular meal and

snack times• Make eating times pleasant• Be considerate of children’s

lack of food experience without overly catering to likes and dislikes

Child• Learn to eat foods that

caretaker eats• Eat the appropriate amount• Behave well at the table

Picky Eaters• When fed accordingly, children develop “Eating

Competence”• They feel good about eating!• They look forward to eating!• They eat the amount needed to grow in an

appropriate way!

Picky EatersCARETAKER•Choose food•Create structure and routine with meals and snacks•Have meals and/or snacks at the same location, whether this be at a table or sitting in a circle on the floor•Eliminate distractions (phone, TV, tablet, games, toys, etc.)•Allow child to be removed from eating environment if they are playing with food or say they are full•Do not use food as a reward

Picky EatersCHILD•Experiment with different foods, including temperature, texture, etc.•Learn how to use fork, knife, spoon and drink from a regular cup•Learn proper table manners•Learn when you are full

Picky Eaters• Go to the grocery store together

• Learn which foods are found in different sections

• Allow child to pick out foods and prepare if old enough

http://www.360deliverysolutions.com

Picky Eaters• http://www.ellynsatterinstitute.org/

• “How to Get Your Kid to Eat: But Not Too Much”

http://www.pngimg.com

Questions!