Healthy eating on a budget pp (final-for print)
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Transcript of Healthy eating on a budget pp (final-for print)
Healthy Eating on a Budget
Leah Blackwell, Wellness Intern
Bachelors of Health Science Clemson University
250HealthTrack
Points
Outline of Discussion
• Healthy food and Convenience food defined• Health costs• Cost per portion• Nutrient dense vs. calorie dense• What is “organic”?• How can food be kept fresh longer?
Processed food
• Little to no cooking by the consumer
• Quickly made by company
Healthy Food or Whole Food
• Nutritious, filling, and home cooked
• Fresh or unprocessed foods
• Has not been frozen or subject to any form of preservation
Long Term Health Cost
95% Medical to 5% Preventive
Preventive services could perhaps save as much as $45 billion per year.
According to the USDA, healthier diets could prevent at least $87 billion per year in medical costs.
Long Term Health Cost
Improved Health/Nutrition Practice Weekly Savings Annual Savings
Saving $3 a day currently spent on junk food, fast food, or alcohol $21 $1,092
Getting two meals from one by eating smaller servings $9 $468
Quitting smoking (a pack a day) $35 $1,820
Substituting pasta, beans, soups, etc. for meat 2-3 times per week $15 $780
Reduce the number of meals eaten away from home by two $10 $520
Total = $4,680
Processed Sources vs. Healthy Sources
– Cost-per-Portion Comparison• What are you actually paying for?
1. Processed Source: Drive thru meal for $6, this is one meal that someone would typically eat at one sitting
2. Healthy Source: Grocery store trip for $10
1. Includes leftovers2. Includes staple items
used over and over again
Couscous = $2 • Shows 4.5 servings (I get 8
servings)• $0.25/servingTurkey = $5.54• 4 servings • $1.39/servingGreen beans = $.98 x 2 = $1.96• 4 servings• $0.49/servingTOTAL = $8.52 for groceries• 4 meals• $2.13/serving
Unhealthy vs. Healthy costCost-per-Portion
$2.48/8 servings1 serving = 15 chips$0.31/serving
$3.50/16 servings1 serving = 3 cookies$0.22/serving
$4.00/12 servings1 serving = ½ cup$0.33/serving
$1.28/2 pounds(about 6-7)$0.21/serving
$5.84/24 servings$0.24/serving
$2.98/14 servings$0.21/serving
Calorie-per-Portion Comparison
Meal Comparison Breakfast
or
4 Sausage & Egg Combo Meals($4.69 each)
Total: $18.76
1 dozen of eggs ($2.98)1 pound seedless grapes ($1.99)
1 pound of oranges ($1.00)1 pound bananas ($0.60)Cereal-Oatmeal ($3.18)
1 loaf whole wheat bread ($1.85)1 gallon skim milk ($2.69)1 bag of tomatoes ($1.68)
Total: $16.15
Eating out: Eating at home:
Meal Comparison Lunch
or
4 8pc. Nugget Combo Meals($5.95 each)
Total: $23.80
1 pound bag carrots ($1.68)1 pound Strawberries($1.99)1 pound bell pepper($1.69)
2 pound of nonfat yogurt ($2.68)Bunch of Spinach ($2.89)
1 bag of beanitos chips ($4.69)1 loaf whole wheat bread ($1.85)
1 pound Shaved low-sodium turkey($8.99)
Total: $14.24
Eating out: Eating at home:
Meal Comparison Dinner
or
4 Whopper Combo Meals($5.79 each)
Total: $21.76
1 pound bag carrots ($1.89)1 pound seedless grapes ($1.99)
1 pound bag frozen broccoli ($1.69)
1 pound bag dried pinto beans ($1.69)
2 pound bag brown rice ($1.34)8 ounce container of cashews
($4.69)1 loaf whole wheat bread ($1.85)
1 gallon skim milk ($3.99)1 pound 93% lean ground beef
($4.99)
Total: $24.12
Eating out: Eating at home:
Smart Shopping
Canned and Frozen
• Canned and frozen options are typically cheaper and can be just as healthy as the fresh options
• Things to look for:• Canned – low
sodium• Frozen – no
sauce packets
What is Organic?
• Don’t confuse with – “Natural”– ”All Natural”– “Free-range”– “Hormone-free”
• Look for Organic label
Best Organic Products to Buy
Fruits Vegetables Meat and Dairy
Tomatoes Potatoes Beef
Peaches Cucumbers Chicken
All berries Bell peppers Pork
Apples Dark Leafy greens Milk
Grapes Carrots Eggs
Nectarines Summer squash
pears celery
Fresh Markets
• Foothills Heritage Market– Every Saturday 8 A.M. - NOON– May 3rd- November 1st
• Clemson Area Food Exchange (CAFE)– A online marketplace that brings
fresh, healthy, locally grown and produced food to you, the buyer, in a cost-effective manner on a weekly basis.
Fresh Markets Continued…
• Farmer’s Market Clemson– Patrick Square Village Green– Fridays, 3 pm – 6 pm– Rain or Shine
Keep it Fresh longer• Buy food at different stages of
ripeness
• Storing food properly can increase shelf life and decrease money spent
• Eat foods in order of anticipated expiration
RefrigerateFruit
• Apples (more than 7 days)
• Apricots• Berries• Grapes• Cut fruit
Vegetables•Asparagus•Carrots•Broccoli•Brussel Sprouts•Cauliflower•Celery•Lettuce•Mushrooms•Leafy Greens•Cut Vegetables
Ripen on Counter, then Refrigerate
Avocados
Kiwi
Plums
Peaches
Pears
Nectarines
Store at Room TemperatureFruits• Apples (less than 7 days)• Bananas• Citrus fruits• Mangoes• Melons• Pineapple
Vegetables• Cucumber• Onions• Potatoes• Tomatoes
Smart Prep
Crockpot Save leftovers
Meal Prep Shop on a Mission
Questions?