MyPlate: Eating Well on a Budget

2 Learning Objectives Explore ways in which MyPlate can be used to produce healthy, user-friendly and cost effective meals. Demonstrate how you can save money by making basic, simple changes (i.e. mixing the use of canned foods with fresh foods). Identify 1-2 items you can modify or change on your plate to improve healthy habits while saving money.

3 Fresh Fruits and Vegetables:

4 MyPlate Recommendations: Fruits and Vegetables The USDA’s MyPlate recommends that we fill half our plates with all forms of fruits and vegetables OR about 2.5 cups of vegetables and 2 cups of fruit each day.

5 Fruits and Vegetables Buy in ALL forms: Fresh Frozen Canned By using a combo of fresh, frozen, and canned produce, you can get 3 extra servings of fruits and veggies compared to buying only fresh!

6 Budget Tips: Fresh Produce Buy when produce is in season – Will cost less – Will taste better Farmers Markets are fun! Try new fruits and vegetables

7 Budget Tips: Frozen/Canned Fruits and Vegetables Usually picked and packed when it is ready to eat so they are full of nutrients – Will cost less – Available year round Save prep time as already washed and cut

8 Are Frozen/Canned Fruits and Vegetables Healthy? YES! But some are healthier than others….look for: Veggies with no sauce Veggies with no added salt, low sodium, or reduced sodium Fruits in 100% fruit juice, light syrup, or water

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11 Budget Spotlight: Potatoes Affordable; estimated.19¢ per serving Have the highest source of potassium Potassium helps ↓ blood pressure, may ↓ risk of kidney stones and bone loss Mashed, classic baked, sliced/cut (hash browns, drizzled with olive oil/spices and baked) Microwave, oven, stove top, grill

12 Potatoes 3 Ways! Start with four 5-6 ounce whole potatoes, rinsed. Each recipe serves 4.

13 Classic Baked Add your favorite toppings. For an extra veggie boost, top with chopped tomatoes, steamed broccoli, or cut corn.

14 Basic Mashed Potatoes Stir in ½ cup each low-fat plain yogurt and low-fat milk, plus 1½ Tablespoons oil.

15 Microwave Roasted Potatoes Drizzle 2 tablespoons canola or olive oil. Sprinkle with herbs or seasonings of your choice (such as dried thyme, sage, or paprika).

16 Grains

17 Budget Tips: Grains Buy store brands Buy whole grain version of a food that you like: cereal, rice, pasta, bread, crackers, tortillas Look for whole grain word as first ingredient on list Start by using half regular grain and half whole grain, slowly increasing the amount of whole grain Example: Week 1: 50% white rice and 50% brown Week 2: ↓ white to 30% and ↑ brown to 70%

18 Stretching Your Budget Cook one time and eat all week! Make a big batch on the day you have the most time Cooked whole grains, like rice, can be kept in your refrigerator 3-5 days, frozen up to 6 months Add a small amount of water when reheating to add moisture Estimated cost .10¢ /serving (1/2 cup) and 100 calories…..wow!

19 Budget Spotlight: Brown Rice

20 Budget Spotlight: Brown Rice

21 Proteins

22 Add Protein to Your Diet Choose lean proteins and vary your protein choices Use healthy, affordable proteins like: beans, eggs and canned fish several times a week Top a salad with canned tuna, salmon, hard boiled eggs, quinoa (a high protein grain), beans or nuts Canned beans and legumes are a time saver! Rinse with water to lower sodium levels

23 Budget Tips: Protein Replace half the ground meat in tacos with your favorite beans and/or add roasted corn, tomatoes or chilies Buy in bulk and freeze when on sale Learn to make dried beans and legumes Eggs are an affordable source of protein

24 Budget Spotlight: Eggs Eggs are a very affordable source of high-quality protein COST:National average:.15¢ per egg California Von’s:.17¢ per egg One egg contains 6 grams of protein and 13 essential vitamins and minerals all for  70 calories

25 Scrambled Eggs

26 Hard-Boiled Eggs

27 Fried Eggs

28 Time Saving Tip: Protein Beans are an excellent and inexpensive protein Canned beans work well for quick, easy meals. Rinse and drain before using to cut the sodium by 50% or buy the low sodium/no sodium versions which MAY cost more Dried beans also work well but you have to have the time to soak them, so they require planning ahead

29 Dairy

30 Budget Tip: Dairy Compare unit prices to find best deal Larger sizes usually have the lower price per unit Compare large container of yogurt with individual packages

31 Budget Tip: Dairy Compare unit prices between block cheese and shredded cheese—the shredded cheese may have a lower cost per unit! Larger packages of food will often have lower unit pricing If you are worried that the larger size will spoil, freeze it! Milk, yogurt and shredded cheeses freeze well!

32 Healthy Dairy: Milk Gradually decrease the fat level in your milk. The goal is to work towards using skim or fat free milk! Mix the higher fat level with the lower and gradually decrease the amount of high fat milk you add.

33 Healthy Dairy: Basic White Sauce Learning to make a basic white sauce with skim milk opens doors to making great meals like fettuccine alfredo, tuna noodle casserole, macaroni and cheese, potato soup, corn and clam chowders, and cheese sauce for broccoli !

34 Summary Plan your menu. Make a grocery list. Buy only what you need unless there are good sale prices on frequently used items that you can stock up on and safely store. Pay attention to what you are actually paying for an item (unit pricing). Learn new ways to prepare food. Make meal times fun!

Thank You! Questions?