Bang for your buck! ~at your favorite grocery store~

Yasuko KatoSodexo 2014 Intern

Learning Objectives

At the end of the “Lunch and Learn”, you will be able to:Prepare for your shoppingCalculate unit pricesRead food labelsSelect lower-cost produce, whole grain,

protein and dairy foods

Ice Breaker

What is your way of saving money when you are trying to make healthy choices?

Preparing for your shoppingBe familiar with store layoutMore time spent = More $$ spent

Make a listCheck in your refrigerator and pantry

before shoppingSet a budgetAvoid shopping when hungryEat a snack before you shopDrink a glass of water

What does store layout mean?Milk Eggs Cheese Lunch meat Fish

ProduceMeatPoultry

Alcohol

Candy

Ice cream

Seasonal Items

Bakery/DeliATM Customer Service

Cashier

Snacks

Flowers

Shopping for Produce

Tip 1: Buy fresh produce in seasonTip 2: Buy whole produceTip 3: Buy fresh produce in bulkTip 4: Compare unit prices

Comparing unit prices

Don’t be fooled by the “Retail price”

When unit price is not listed

Unit price = Retail price/# of units (Unit price = $1.99 15 oz = $0.13)

Shopping for packaged items

Tip 1: Read Food Labels to checkTip 2: Aim low on calories, sat fat,

sodium and sugars

Food LabelsHow much is serving size?Total calories and fat per serving?What is % Daily Value?Fat, Cholesterol,

SodiumFiber, Calcium,

Iron

Shopping for Whole grainsTip 1: Find whole grains for grain foods Tip 2: Buy in bulk (store in airtight containers) Tip 3: Bread or tortillas can be frozen for up to 6 monthsTip 4: Use them in a different ways (french toast, stuffing, bread crumbs etc)

Whole grain

The first ingredient should be a whole grainWhole (name of grain, like wheat, rye, or

oats)Whole grain (name of grain, like barley,

flour, or cornmeal)Oatmeal, Quinoa, Brown rice, Buckwheat

Looks like Whole Grain but…is it?

Brown bread… it can be brown because of molassesA fancy name… “multigrain,” “100% wheat,” “cracked wheat,” “seven grain,” etc.

Shopping for proteinTip 1: Have variety of protein option (meat, poultry, seafood, eggs, legumes, nuts and seeds)Tip 2: Buy in large quantity on sale, and freeze them Tip 3: Look for less expensive seafood options (frozen or canned fishes)Tip 4: Eggs, beans, and legumes are healthy and tend to be less expensive

Need a new recipe?!Crunchy cashew quinoa salad

Ingredients¾ cup uncooked quinoa, 1-2 cups shredded red cabbage, 1 red bell pepper, diced, ½ red onion, diced, 1 cup shredded carrots, ½ cup chopped cilantro, ¼ cup diced green onions, ½ cup cashew halves , 1 cup edamame or chickpeas, Fresh lime, for a bit of tang

For the dressing: ¼ cup all natural peanut butter, 2 teaspoons freshly grated ginger, 3 tablespoon soy sauce, 1 tablespoon honey, 1 tablespoon red wine vinegar, 1 teaspoon sesame oil, 1 teaspoon olive oil, Water to thin, if necessary

Instructions· To cook quinoa: Rinse quinoa with cold water in mesh strainer. In a medium saucepan,

bring 1 ½ cups of water to a boil. Add in quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and set aside to cool for about 10 minutes. You should have a little over 2 cups of quinoa.

· To make dressing: Add peanut butter and honey to a medium microwave safe bowl; heat in microwave for 20 seconds. Add in ginger, soy sauce, vinegar, and both sesame and olive oil and stir until mixture is smooth and creamy. If you want a thinner dressing, simply stir in a teaspoon or two of water or olive oil.

· Fold cooked quinoa and all vegetables except cashews and green onions for garnish right before serving.

The recipe is adopted from www.AmbitiousKitchen.com

!!!Breaking News!!!

Starting OCTOBER 2014,WIC will offer only SKIM and 1% milk for 2 years old and up.

Shopping for DairyTip 1: Try gradually moving to lower-fat dairy foodsTip 2: Mix higher-fat and lower-fat milkTip 3: Buy plain dairy foods and flavor them

yourselfTip 4: Larger containers tend to have a lower unit

priceTip 5: Dairy foods can be frozen

Quiz time! What are two types of milk WIC will offer for > 2 years old after October, 2014?

Call to action

What would you start or change based on the information presented?

Reference

http://realsimple.comhttp://www.eatright.org/public/content.aspx?id=1093http://www.cookingmatters.orghttp://www.ambitiouskitchen.com/2013/04/crunchy-cashew-thai-quinoa-salad-with-ginger-peanut-dressing/