Meal planning Food guide pyramid Grocery shopping Budgeting Unit Pricing Storing Food.

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NUTRITION, WELLNESS AND PLANNING! Meal planning Food guide pyramid Grocery shopping Budgeting Unit Pricing Storing Food

Transcript of Meal planning Food guide pyramid Grocery shopping Budgeting Unit Pricing Storing Food.

Page 1: Meal planning Food guide pyramid Grocery shopping Budgeting Unit Pricing Storing Food.

NUTRITION, WELLNESS AND

PLANNING!

•Meal planning•Food guide pyramid•Grocery shopping•Budgeting•Unit Pricing•Storing Food

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FOOD GUIDE PYRAMID

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UNDERSTANDING FOOD GUIDE

Orange – grains Green – vegetables Red – fruits Yellow – fats and oils Blue – milk and dairy products

Color this in as homework, with the serving goals listed.

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FOOD PYRAMID MESSAGE Eat a variety of foods

Have foods from every color, every day Eat less of some foods and more of

othersEat less of the foods from the skinny bands

and more from the larger bands

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HOW MUCH DO I NEED TO EAT?

Depends on your AGE, GENDER, ACTIVITY LEVEL

DAILY Estimates: Grains – 5-6 oz. (whole grain is best)Vegetables – 2 – 2 ½ cupsFruits – 1 ½ cupsMilk/ Dairy – 3 cups (calcium rich foods)Meats, Bean, Fish, and Nuts/Protein – 5 oz

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WHY DO I NEED TO KNOW THIS?

What you eat affects the way you look and feel.

Reaching for your best level of health is called wellness.

Food is your source of energy for physical and mental activities.

Eating healthy protects you from illness.

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NUTRIENTS ARE… Released from food during digestion.

Digestion is the process of breaking down food into a form the body can use.

Absorbed into the bloodstream and carried to cells to do their work.

Affect body processes such as heartbeat, blood flow, breathing…

In turn affecting how you feel and how much energy you have.

Lack of nutrients causes health problems.

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THE NUTRIENT TEAM Proteins (meat, fish, poultry, milk, cheese, eggs)

Help build, repair, and maintain body cells and tissues Carbohydrates (starches, grains, potatoes)

Provide energy and fiber Fiber adds bulk to help food move through digestive system to eliminate

waste. Fats (animal & plant sources)

Provide energy & supply essential fatty acids for normal growth and healthy skin

Saturated fat: animal products; too much can cause increased risk of heart disease (meats, egg yolks, cheese, butter) Produces cholesterol, a waxy substance that clogs arteries in your body

Unsaturated fats: plant products; generally liquid at room temp (vegetable oil, olive oil, canola oil)

Vitamins (A, B, Thiamine, Riboflavin, C, D, E, K) Needed in small quantities to help regulate body functions Helps body use other nutrients, store & use energy, & fight infection

Minerals (Calcium, Fluoride, Iron, Potassium) Elements needed in small amounts for sturdy bones & teeth, healthy blood,

& regular elimination of waste Water

Regulates body functions & carries nutrients to body cells; aids in digestions, removes wastes, & control of body temperature

Need 8 glasses a day; lost through perspiration and urine

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PORTION SIZES Ounce

Size of walnut Tablespoon

Size of thumb Cup

Size of your fist ½ cup

Size of tennis ball 3 oz serving

Size of deck of cards

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MEAL PLANNING1. Plan a balanced meal based on foods

you like2. Compare your chosen foods to the

Food Guide Pyramid3. Check vitamins & minerals4. Check your list to see what other foods

you need to eat a balanced diet.

My tip: choose a variety of foods that have lots of color!!!

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SMART SUPERMARKET SHOPPING TIPS

Go when you are NOT hungry Go during off-peak times

After work hours, 5-7 pm, and weekend mornings are peak Make a list and use it

Plan better for what you are going to cook Avoid going back to the market for a forgotten item Eat healthier and avoid reaching for something on

impulse Save money by not grabbing foods that aren’t on the list

Plan and buy enough food to last until the next shopping trip

Plan recipes to make for the week Pick the best market for you

Seafood selection, bakery, double coupons, organic, sales, etc

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FOOD LABEL LINGO aka Nutrition Facts Printed on all packaged foods & are

posted near produce, meats, poultry, fish

Labels allow you to compare different foods to see how they differ in fat, calories, protein, and other ingredients

Smart shoppers are careful about health food claims on packagesEx. Reduced fat = required to have less fat

than the regular version; doesn’t mean low in fat

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HELPFUL FOOD LABEL TERMS

Healthy: food is low in fat (especially saturated fat or trans fat, which have been linked to heart disease), & has limited amounts of cholesterol & sodium.

Free (ex. Sugar free): the food contains only a tiny amount of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving.

Good source: one serving provides 10%-19% of total daily needs for specific nutrient

Low sodium: one serving has 140 milligrams or less Low fat: one serving contains 3 grams of fat or less Reduced (ex. Reduced fat): one serving has 25%

less fat Light: one serving has 50% less fat or 1/3 fewer

calories than regular version

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READING FOOD LABELS TUTORIAL http://connect.extension.iastate.edu/

p88398022/

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UNIT PRICING Unit pricing tells you the cost per pound, quart, or other unit of

weight or volume of a food package. Where do I find it?

It is usually posted on the shelf below the food. The shelf tag shows the total price (item price) and price per unit (unit price) for the food item.

How do I find the best buy ? Unit prices tell you the cost of one unit, such as an ounce. Find unit price labels on the shelf edge right under the package. Use unit prices to compare costs of different brands of the same

food. Unit pricing makes it easy to compare the prices of different sizes

of the same brand. Use unit prices to compare different forms (such as fresh, canned,

or frozen) of the same food. Choose the food that has the lowest price per unit to save money.

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UNIT PRICING TUTORIAL http://connect.extension.iastate.edu/

p85598208/

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SHOPPING TOOLS Your LIST!

Organize your list according to the store layout. This will help keep you focused. When you get distracted, you are more likely to be tempted to see—and buy—things that are not on the list

Coupons Check for coupons online Don’t use a coupon to justify buying the product; often coupons

are for expensive brands; store brand could be cheaper Use them for items you would only NORMALLY buy Organize coupons in a binder or coupon book labeled with

categories Price Book

Use a price book to find real deals. This simple system helps you monitor the prices of frequently purchased products. Make your own price book:

Find or buy a small address book or notebook. Write down the product name, package size, price, store and

date. Compare the written prices to advertised specials. After a few

weeks you’ll know the best prices and be able to stock up so you never pay the “regular price.”

Sale Ad/Flyer for store & other stores

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WHERE DO I BUY? Farmers market or Co-op

Fresh, local, supports neighbors, in season only

Convenience StoresCharge higher prices; if only picking up milk

it’s great! Supermarkets

Typically have everything you need; fluctuating prices

Wholesale clubs/warehouse clubsBuy in bulk; requires membership

No store will have the best buy on everything you want!

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SPEND SMART STRATEGIES

Make a "Go To" list of your family's favorite meals and the ingredients you need for them. Buy those ingredients when they are on sale.

Supply and demand is an old rule, but it's true. When there's a lot of something, it's cheaper. Buy foods, especially fresh fruits and vegetables, when they are in season.

When you plan ahead for healthy snacks, you're less likely to reach for the bag of chips when you're hungry.

To ensure a healthy diet make sure your meal plans include something from each food group: Fruit, Vegetable, Meat, Bread, Dairy.

Iowa State University Extension 2010