Uploaded byMarc Kunze
Eating Right When Cash Is Tight
The document discusses healthy eating on a budget. It provides tips for eating nutritious foods while saving money, such as buying in-season produce, making lists, and planning meals ahead of time. Key nutrients like protein, vitamins, and minerals are explained. Unhealthy fats like trans and saturated fats are identified, along with healthier unsaturated fats. Overall messages promote balancing nutrition with affordability and enjoying food.
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Eating Right When Cash Is Tight
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- 3. Eating right… whencash is tight.
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- 7. You’re yellow AmI a squash?
- 8. You’re yellow AmI a squash? No
- 9. You’re yellow AmI a squash? No Bummer
- 10. You’re yellow AmI a squash? No Lots of potassium Bummer
- 11. You’re yellow AmI a squash? No Lots of potassium Am I a banana? Bummer
- 12. You’re yellow AmI a squash? No Lots of potassium Am I a banana? Yes Bummer
- 13. You’re yellow AmI a squash? No Lots of potassium Am I a banana? Yes Yay! Bummer
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- 15. Why eat healthy?Healthy eating reduces the risk of cancer, diabetes, heart disease, stroke A variety of nutrient rich foods and physical activity promotes wellbeing
- 16. Obesity: Quick OverviewAbnormally high proportion of body fat Prevalence in adult obesity has increased by 50%/decade since 1980 Currently 30% adult Americans are overweight/obese 16% of children 6-19 are overweight Treatment of obesity related illness costs the US $93 billion a year Shifts towards over consumption & sedentary lifestyles in both the US & globally
- 17. Consequences of Obesity& Poor Diet Cardiovascular disease Hypertension Type II Diabetes Cancer High blood pressure Stroke High cholesterol Respiratory problems Arthritis Depression Risk factor for psychological effects & physiological conditions that impact quality of life
- 18. Prevention of obesityand related diseases Healthy food habits are essential to prevention Poor nutritional choices cause every bit as much cancer, death, disability, & chronic disease as cigarettes do! Reverse trend by having a healthy lifestyle and making smart food choices
- 19. Strategies for HealthyEating Balance Variety (rainbow) Moderation Mindfulness Reduce, don’t eliminate Ease into change Be guilt free! Be realistic Be adventurous Flexibility Keep Active!
- 20. Ingredients for Health3 basic food types: Protein, Carbohydrates/Sugars, Fats Nutrients from these foods is need for our bodies to function at its highest potential Color your plate with a rainbow of food to get key minerals & vitamins
- 21. Basic Necessities Calcium: builds & maintains strong bones, teeth, skin, hair Dark veggies, fruit, & dairy products Protein : maintains & replaces tissues, strengthen & grow muscles, maintains healthy skin, bones, organs Animal products, dairy & eggs, nuts, beans, soy Iron : muscle growth, component in red blood cells Vegetables, whole grains, animal products
- 22. Basic Necessities con’tVitamin C : antioxidant, healthy immune system Citrus fruits, berries, melons, peppers Vitamin B12 &B6 : supports the immune system and prevent anemia Almost exclusively in animal products, some soy Potassium : electrolyte, reduces blood pressure & salt sensitivity Most fruits & veggies Omega 3 fatty acid : benefits heart, lowers blood pressure, reduces heart attack risk Fish oils
- 23. Carbohydrates Found ina wide range of foods Make up 46-65% of daily caloric intake Include sugar, starches, & fiber Sugars : naturally occur in fruits, veggies, & dairy; also produced chemically Starches : grains, wheat, potatoes Fiber : vegetables, whole grains, beans
- 24. FATS 101 Essentialfor energy, support cell growth, body warmth, absorb nutrients, protection 4 major types: Trans, Saturated, Monounsaturated, Polyunsaturated Effect cholesterol levels 9 calories/gram of fat
- 25. Bad Fats Trans: hydrogen saturated, solid at room temperature, Partially hydrogenated Oils Easy, inexpensive, long lasting Provides taste & texture Adverse health effects Fried foods, baked goods, margarine, snack foods Limit to less than 1% of total daily calories
- 26. Bad Fats Lard/cream,butter, poultry w/ skin, fatty beef Unnaturally in baked goods & fired foods Limit less than 7% of total calories Saturated : similar to trans fats, but occurs naturally in foods
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- 28. Better Fats: UnsaturatedMonounsaturated & Polyunsaturated Beneficial in moderation Used to replace bad fats, Liquid at room temperature Shouldn’t intake more than 25/35% of daily calories Provide nutrients like vitamin C & antioxidants Found in vegetable oils, avocados, nuts/seeds, fatty fish
- 29. Cholesterol HDL :High Density Lipoproteins- Good Reduce risk of heart attack, higher the rate the better LDL : Low Density Lipoproteins- Bad Can lead to heart disease/stroke, clogs arteries Found among fats in blood and cells Body can make cholesterol or get it from animal products… not found in plants
- 30. Adjusting Your DietEat lower calorie foods such as fruits & veggies Decrease intake of added sugars, fats, & alcohol Control portion size NO MORE Trans Fats! Lean meats & prepare/cook with unsaturated fats
- 31. Remember… A healthydiet can include the foods you love! Don’t have to avoid fatty/sugary/salty foods entirely… Reduce, don’t eliminate! Enjoy eating and cook with love
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- 33. Shopping Grocery ShoppingConsiderations Stocking your kitchen Reading Nutrition facts on food labels
- 34. Grocery Shopping ConsiderationsHow much do you have to spend? Try to get the best quality and nutrition for the $
- 35. Global and philosophicalconsiderations Plan ahead: meals, snacks, beverages Make a list Buying food items that will be used (or frozen) during that week Use what you have and avoid waste Grocery Shopping Considerations
- 36. Make a listBuying food items that will be used (or frozen) during that week Use what you have and avoid waste Grocery Shopping Considerations
- 37. Stocking your kitchenSpices and Baking Pantry essentials Oils Condiments Refrigerator Freezer Fresh Basic Kitchen Equipment The Well Stocked Kitchen by Joachim Bueckelaer, 1566
- 38. Sample label forMacaroni & Cheese
- 39. Sample label forMacaroni & Cheese 1) Start Here »
- 40. Sample label forMacaroni & Cheese 1) Start Here » 2) Check Calories
- 41. Sample label forMacaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients
- 42. Sample label forMacaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients
- 43. Sample label forMacaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients 5) Footnote
- 44. Sample label forMacaroni & Cheese 1) Start Here » 2) Check Calories 3) Limit these Nutrients 4) Get Enough of these Nutrients 5) Footnote 6) Quick Guide to % DV 5% or less is Low 20% or more is High
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- 46. Quick-fire challengeCreate a meal for four using recipe cards. Points for: Maximizing nutritional value Minimizing cost $25.00 budget
- 47. Barriers and recipesThree factors to consider Situations and recipes Banana bread Omelette Gazpacho
- 48. Three factors FastCheap Good
- 49. My friend askedme if I wanted a frozen banana, I said "no, but I want a regular banana later, so ... yeah". – Mitch Hedberg
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- 59. Review Jeopardy Ooh!Ooh! I know this.
- 60. How’d we do?Closing / Evaluation
- 61. How’d we do?We were great? Really? Closing / Evaluation
- 62. How’d we do?We were great? Really? Aww, thanks. Closing / Evaluation
- 63. Resources American HeartAssociation www.americanheart.org American dietetic Association www.eatright.org American Cancer Society www.cancer.org Steps to a healthier you www.mypyramid.gov The International Food Information Council www.ific.org/foodinsight