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Nutrition Ed Presentation.pptx

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Nutrition Ed Presentation.pptx

  1. 1. Nutrition on a Budget Presented By: Alicia Martinez-Vargas, MPH This lesson were adapted from the original Nutrition 5 Series lessons created by Center for Healthy Communities, California State University, Chico, the OC Health Agency, and approved by the California Department of Public Health
  2. 2. Today we will talk about: • How to plan healthy, budget friendly meals and snacks. • Tips to include more fruits and vegetables in meals and snacks. • Overcoming challenges to planning healthy meals. • Shopping on a budget • Making healthier food choices during times of stress.
  3. 3. What challenges have you had when planning a healthy meal?
  4. 4. Your Food Budget
  5. 5. Meal Planning on a Budget
  6. 6. How many of you know what you’re having for dinner tonight? Tomorrow night?
  7. 7. If you can plan at least a few days of meals and snacks for your family, you are on your way to:  Eating healthier  Saving time and money  Reducing trips to the grocery store What’s for Dinner?
  8. 8. Tips for Planning Meals on a Budget • Make a menu • Plan your meals around foods that are on sale • Plan at least one meatless meal a week • Check your pantry, refrigerator and freezer • Avoid recipes that need a special ingredient • Look for seasonal recipes • Plan to use leftovers • Make extras
  9. 9. Tools for Planning Meals and Snacks
  10. 10. How can we add more fruits and vegetables to meals and snacks? A. Make sure there is a fruit or vegetable in each meal. B. Include 2 vegetables at the main meal. C. Eat fruit for snacks. D. All the above.
  11. 11. Addressing Challenges to Meal Planning Problem #1: I don’t have time to cook  Try no cook meals  Use convenience foods  Batch cook  Plan ahead  Use quick & easy recipes
  12. 12. Problem #2 Sometimes I make several items at one meal because my kids don’t like or want the same things.  Let the kids help plan  Let them help with meal prep  Create you own meals
  13. 13. https://eatfresh.org/find-a-recipe https://www.myplate.gov/myplate-kitchen
  14. 14. SHOPPING ON A BUDGET
  15. 15. Steps to Help You Prepare for Shopping on a Budget: STEP 1= Check for foods on hand. STEP 2= Check for sales. STEP 3= Complete the meal planning. STEP 4= Write your shopping list.
  16. 16. Using Unit Prices to Find the Better Buy Price tags on the grocery shelf includes: • Retail Price • Total Price for each item • Unit Price • Cost of food item per pound, ounce, quart, etc.
  17. 17. Which yogurt has a better value? A B
  18. 18. Buying in Bulk • Bulk buying is not limited to certain stores • Non-perishable foods • Generic vs Brand 1 lb 10 lb
  19. 19. Inexpensive Groceries Options 3 excellent forms to get the best bang for your buck would be In Season Frozen Food Canned Food
  20. 20. Convenience costs...go back to the basics • Onion $0.46 Total: $4.02 • 1 order of Red Beans and • 1 can of Red Beans $0.48 Rice at a restaurant • 1 lb. of Brown Rice $0.78 Range: $5 - $10 • 2 cans of Diced Tomatoes $1.72 • Green Bell Pepper $0.58 Homemade Red Beans and Rice VS Restaurant's Red Beans and Rice
  21. 21. FOODS AND MOOD
  22. 22. Moods can affect our eating habits, and our eating habits can affect our moods. Depression, anxiety and stress not only affect how we eat but can also be affected by how and what we eat. How Are Your Eating Habits Affected Under Stress?
  23. 23. Times of stress are when our body needs more healthy resources. • Don’t skip meals • Take a moment before eating to relax and breathe. • Eat slowly • Enjoy a variety of foods • Eat a number of small meals throughout the day. • Relax a while after eating. THEN, do light exercise. • Moderation is key. Especially: sugar, caffeine, nicotine, alcohol • Read ingredient labels. In general, the more processed and chemically treated the food, the less nutritional value it holds.
  24. 24. Check the Ingredient List Plain Yogurt • Ingredients: cultured pasteurized grade A nonfat milk, whey protein concentrate, pectin. Fruit Yogurt • Ingredients: cultured grade A reduced fat milk, apples, high fructose corn syrup, cinnamon, nutmeg, natural flavors, and pectin. Whole-Grains should be listed as a first or second ingredient
  25. 25. Thank you for coming!

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