For you and your children CDN 1605 Anna Mancini 11/11

 Make half of your plate fruits and vegetables  Make at least half of your grain whole grains  Switch to fat-free or low-fat (1%) milk CDN 1605 Anna Mancini 11/11

 Compare sodium in foods like soup, bread and frozen meals—choose the foods with the lowest amount  Drink water instead of sugary drinks CDN 1605 Anna Mancini 11/11

 Serving size vs. Portion size  Serving size= recommended amount on the nutrition facts label  Portion size= amount you choose to eat  Measure amount of food before serving or eating CDN 1605 Anna Mancini 11/11

 Have your kid(s) assist you at the grocery store.  Encourage them to select healthy foods that they will eat at breakfast, lunch, dinner and as snacks  Involve them in the meal preparation CDN 1605 Anna Mancini 11/11

 FALSE!  According to the USDA, in a recent Produce Marketing Association report “The Cost of the Recommended Daily Servings of Fresh Produce” shows that people can meet fruit and vegetable recommendations for about $0.50 per cup  Fruit… $0.56/cup  Vegetables………..$0.42/cup CDN 1605 Anna Mancini 11/11

 Average price of Lay’s Potato Chips ~$3  Average price of a box of PopTarts ~$2.29 CDN 1605 Anna Mancini 11/11

 Plan  Purchase  Prepare CDN 1605 Anna Mancini 11/11

 Plan meals and snacks for the week according to an established budget.  Find quick and easy recipes online.  Include meals that will “stretch” expensive food items (stews, casseroles,stir‐fried dishes).  Make a grocery list.  Check for sales and coupons in the local paper or online and consider discount stores.  Ask about a loyalty card at your grocery store CDN 1605 Anna Mancini 11/11

 Buy groceries when you are not hungry and when you are not too rushed.  Stick to the grocery list and stay out of the aisles that don’t contain items on your list.  Buy store brands if cheaper.  Find and compare unit prices listed on shelves to get the best price.  Purchase some items in bulk or as family packs which usually cost less.  Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.  Pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time CDN 1605 Anna Mancini 11/11

 Some meal items can be prepared in advance; pre‐cook on days when you have time.  Double or triple up on recipes and freeze meal‐sized containers of soups and casseroles or divide into individual portions.  Incorporate leftovers into a subsequent meal.  Be creative with a fruit or vegetable and use it in different ways during the week CDN 1605 Anna Mancini 11/11

Cheerios CDN 1605 Anna Mancini 11/11

 Nutrition Facts Serving Size: 1 cup  Calories 110  Calories from Fat 18.0  % Daily Value *  Total Fat 2g3%  Saturated Fat 0g0%  Cholesterol 0mg0%  Sodium 280mg11%  Total Carbohydrate 23g7%  Dietary Fiber 3g12%  Sugars 1g  Protein 3g6%  Est. Percent of Calories from:  Fat14.8% Carbs75.4% Protein9.8%  * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.  Read more: time/toasted-oats-cereal/#ixzz1eAW9Z000http:// time/toasted-oats-cereal/#ixzz1eAW9Z000 CDN 1605 Anna Mancini 11/11

 Make a shopping list and stick to it  Seasonal produce  Cut coupons  Look through the sales ads  Don’t shop when you are hungry  Buy economy size only if you are able to use that much CDN 1605 Anna Mancini 11/11

 Which season is best for produce such as broccoli, carrots, cucumbers, cherries, and melons, CDN 1605 Anna Mancini 11/11

 1 whole chicken vs. individual pieces of chicken???  Guess the price per pound CDN 1605 Anna Mancini 11/11

 Whole chicken= $1.16/lb  Individual pieces= $5 or $6/lb CDN 1605 Anna Mancini 11/11

 What do the 3 P’s stand for? CDN 1605 Anna Mancini 11/11

 Plan  Purchase  Prepare CDN 1605 Anna Mancini 11/11

  Kids Eat Right.  ePrepare.pdf ePrepare.pdf  smart/smart-choices/healthy-eating-budget / smart/smart-choices/healthy-eating-budget / CDN 1605 Anna Mancini 11/11