1 A nonprofit service and advocacy organization © 2014 National Council on Aging Next Steps to Better Nutrition Part 3: Adapting Comfort Foods for Health

2 A nonprofit service and advocacy organization © 2014 National Council on Aging Next Steps to Better Nutrition Making small substitutions

3 A nonprofit service and advocacy organization © 2014 National Council on Aging Healthy eating can be affordable and tasty! 1.Use a shopping list 2.Read and compare food labels 3.Build meals around foods on sale 4.Buy fresh foods first 5.Shop the perimeter of the store 6.Keep a supply of healthy staples Next Steps to Better Nutrition

4 A nonprofit service and advocacy organization © 2014 National Council on Aging Best buys at the store Next Steps to Better Nutrition Whole GrainsFruits & Vegetables

5 A nonprofit service and advocacy organization © 2014 National Council on Aging Best buys for protein Next Steps to Better Nutrition Choose: seafood, nuts, beans, and lean meat, poultry, and eggs.

6 A nonprofit service and advocacy organization © 2014 National Council on Aging Best buys for frozen meals Does this have ½ vegetables? Does this have 14 g of protein and less than 400 mg sodium? Look at the picture and Nutrition Facts on every box. Does it look like a Healthy Plate? Next Steps to Better Nutrition

7 A nonprofit service and advocacy organization © 2014 National Council on Aging Cook the healthy way every day  Reduce added sugars, saturated fat, and trans fat  Reduce sodium and salt  Increase fruits and vegetables  Increase fiber  Use heart-healthy fats  Eat smaller portions Next Steps to Better Nutrition

8 A nonprofit service and advocacy organization © 2014 National Council on Aging  Cut your favorite recipe in half  Freeze whatever you don’t eat for another time  Buy frozen fruit, vegetables, and meat in bulk, then bag them in individual portions and put them in your freezer for quick and easy meals  Prepare and share with others  Cook a pot of beans or a roast for use in 3 different meals Cooking for one? Make your healthy plate easy Next Steps to Better Nutrition

9 A nonprofit service and advocacy organization © 2014 National Council on Aging 1.Use the healthy plate shopping list 2.Buy low-fat and non-fat dairy, lean meats, and fat substitutes 3.Buy heart-healthy oils and spreads 4.Buy foods with less sodium 5.Buy foods with more fiber 6.Buy foods with less added sugar 7.Make your favorite foods healthier 8.Use creative ways to cook for one 8 Ways to eat healthy on a budget Next Steps to Better Nutrition

10 A nonprofit service and advocacy organization © 2014 National Council on Aging Recipe: Taco Salad Next Steps to Better Nutrition

11 A nonprofit service and advocacy organization © 2014 National Council on Aging For more information:  Facilitator’s name and contact information:  Jane Doe  Phone Number  address  Join us for these classes to stay healthy!  Name, date, time, location Next Steps to Better Nutrition