3 Eating Healthy on a Budget

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3 Contents,Instructor Guide 5,Workshop Lesson Plan 7. Handouts 15,Eat Healthy Be Active Workshop 3 Page 3. Eat Healthy Be Active Workshop 3 Page 4,Instructor. BEFORE WORKSHOP BEGINS, Thoroughly read entire workshop and become Photocopy handouts 1 per participant. familiar with the lesson plan,1 Eating Healthy on a Budget 2 pages.
Gather materials needed for the icebreaker,2 Fruits and Vegetables Lower in Cost Year. and activity,Round 1 page, Icebreaker Store brand canned fruit without 3 Weekly Meal Planner and Weekly. added sugars name brand canned fruit without,Calendar 2 pages. added sugars can opener disposable bowls,and spoons 4 Create a Grocery Game Plan Grocery. List 1 page,Activity Sales circulars from several local.
grocery stores pens copies of Grocery 5 MyPlate 10 Tips to Eating Better on a. List handout Budget 2 pages,6 Workshop Evaluation 1 page. Eat Healthy Be Active Workshop 3 Page 5,WORKSHOP OUTLINE. The workshop should last 1 hour including activities Wrap up Q A 5 minutes. Icebreaker activity 5 minutes do this while, people are coming into the workshop Reminders of things to try at home. Plan meals for the week using sale items,Introduction 5 minutes. from the store circular, Explain the purpose of the workshop Choose moderate or vigorous intensity.
Review the Learning Objectives physical activity, Objective 1 Identify the 3 steps for healthy eating Ask participants to complete the evaluation form. on a budget planning purchasing and preparing 5 minutes. 10 15 minutes,Additional Activity, Review handout Healthy Eating on a Budget Note This would need to be planned ahead of time. Video Budget Stretching Healthy Meals and scheduled for a time after the workshop. 2 3 minutes Grocery Store Field Trip Your local, Stretch Break 5 minutes supermarket may be able to arrange a store. tour for your group with its registered dietitian, Objective 2 Identify 3 skills to plan meals and RD More information about this service may. snacks ahead of time 10 15 minutes be available on the store s Web site or by. contacting the store manager or RD Also the,Review handout Weekly Meal Planner.
community outreach department of your local, Activity 5 10 minutes hospital may be able to arrange for an RD to. Review handout Grocery List provide this service While at the store have. participants use their shopping lists you can, Increasing Physical Activity 1 2 minutes help them locate the healthy sale items and. Review handout MyPlate and how to use 10 Tips to search the aisles for other healthy foods. Eating Better on a Budget 2 minutes,Eat Healthy Be Active Workshop 3 Page 6. 3 Lesson Plan,ICEBREAKER ACTIVITY,Taste Testing 5 minutes. Generic vs Brand Taste Test Compare store brand canned fruit without added sugars with name brand canned. fruit without added sugars, Supplies necessary Store brand canned fruit without added sugars name brand canned fruit without added.
sugars can opener disposable bowls and spoons,TALKING POINTS. Purpose of the Workshop 2 3 minutes, Today s workshop and handouts will give you tips Everything you eat and drink over time matters The. for making meals and snacks that both are healthy right mix can help you be healthier now and in the. choices and allow you to stay within your budget future Start with small changes to make healthier. choices you can enjoy,This workshop is based on the Dietary Guidelines. for Americans and the Physical Activity Guidelines Find your healthy eating pattern and maintain it for a. for Americans The Dietary Guidelines provides lifetime This means. science based advice for making food choices that,Make half your plate fruits and vegetables focus. promote good health and a healthy weight and help,on whole fruits and vary your veggies.
prevent disease The Physical Activity Guidelines, provides recommendations on the amount types Make half your grains whole grains. and level of intensity of physical activity needed to Move to low fat or fat free milk or yogurt. achieve and maintain good health,Vary your protein routine. The Dietary Guidelines provides these selected, consumer messages More information Drink and eat less sodium saturated fats trans. about the messages can be found at fats and added sugars. www choosemyplate gov Healthy eating and physical activity are the building. blocks of a healthier life The Physical Activity,Guidelines recommends that adults be physically. active for at least 2 hours and 30 minutes each,week children need 60 minutes each day.
You can stay physically active by doing activities. such as walking dancing bicycling or gardening,and by reducing the amount of time you. spend sitting,Eat Healthy Be Active Workshop 3 Page 7. WORKSHOP LESSON PLAN,TALKING POINTS,Learning Objectives 2 3 minutes. Identify the 3 steps for healthy eating on a,budget planning purchasing and preparing. Identify 3 skills to plan meals and snacks,ahead of time.
TALKING POINTS text,EAT HEALTHY YOUR WAY,Eating Healthy on a Budget. Take these 3 easy steps to pick and prepare healthy foods while. Handout Eating Healthy on a Budget and, minding your wallet Check off the tips you will try. Step 1 Plan ahead before you shop, Rodney I plan what I m going to make for dinner for the whole week Then I make out my grocery list. Fruits and Vegetables Lower in Cost Year, and never shop hungry This way I stick to my list and don t buy pricey items on a whim Since I have all. the ingredients for my meals I m not tempted to order a pizza or run out for fast food Eating at home. keeps me on budget and I am eating better too, Read the store flier to find out what is on special for the week.
Plan your meals around the sale items Fruits and Vegetables Lower in Cost Year Round. Round 10 15 minutes, Look for lean meats fat free and low fat dairy items and fresh or frozen fruits and vegetables. featured that week Note Foods are fresh versions unless otherwise noted below. Shop with a list,Fruits Starchy vegetables, Make a shopping list before you go to the store as you plan what meals you d like to make for the. week Stick to a list and avoid buying items on impulse and off your budget Apples Corn frozen or canned. Step 1 Plan ahead before you shop,Bananas Green peas frozen or canned. Step 2 Shop to get the most value for your money Raisins Potatoes. Carla I buy fresh fruits and vegetables in season and save money this way If I want berries in winter. I buy the frozen kind Or when I see chicken breasts or turkey breasts on sale I buy several packs and Fruit cocktail without added sugars Green lima beans frozen or canned. freeze any extras to use later,Frozen concentrated 100 orange juice. Buy sale items and generic or store brands Other vegetables. Plan meals and snacks for the week according to Buy items featured in store promotions and coupons in the newspaper or online ads Some stores Dark green vegetables Iceberg lettuce. have their own apps to help you find and plan budget purchases Buy store or generic brands as Romaine fresh Cauliflower florets. they often cost less than name brands,Spinach frozen Cucumber.
Choose frozen,Broccoli frozen Green beans frozen or canned. Buy frozen vegetables without added sauces or butter They are as good for you as fresh and can. cost far less Onions fresh or frozen,Red and orange vegetables. Buy in bulk then make your own single serving packs at home Celery. Baby carrots, Mix a big box of whole grain cereal with raisins and a dash of cinnamon Put in small baggies for Green bell pepper fresh or frozen. on the go snacking Whole carrots,Find quick and easy recipes online. Peel and cut up a big bag of carrots Put in small baggies for lunches or an anytime healthy snack Red bell pepper fresh or frozen Legumes beans and peas. Sweet potato Pinto beans canned or dried and cooked. Tomatoes canned Black eyed peas canned or dried and cooked. Red kidney beans canned or dried and cooked,Include meals that will stretch expensive food.
White beans canned or dried and cooked,Mixed beans canned or dried and cooked. items stews casseroles stir fries,For more information visit www healthfinder gov. 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. In addition to regular grocery stores you can,find great deals at ethnic markets dollar stores.
retail supercenters wholesale clubs and,farmer s markets. Eat Healthy Be Active Workshop 3 Page 8,WORKSHOP LESSON PLAN. Step 2 Shop to get the most value out of Low cost items available year round include. your budget,Protein foods legumes garbanzo black, Buy groceries when you are not feeling hungry and kidney northern pinto or lima beans black. when you are not too rushed eyed peas, Remember to purchase refrigerated and freezer Vegetables carrots greens potatoes onions. food items last and store them promptly when canned or frozen corn peas green beans and. you get home Proper refrigeration will help food other vegetables. last longer,Fruits apples bananas frozen 100 orange.
Stick to the grocery list and stay out of the aisles juice and canned fruits without added sugars. that don t contain things on your list like mandarin oranges peaches and other fruits. Cut coupons from newspaper circulars or online and Grains brown rice oats. bring them to the store with you Try to combine, coupons with items on sale for more savings Dairy fat free or low fat 1 milk. Find and compare unit prices listed on shelves to Step 3 Make cost cutting meals. get the best price Stores typically stock shelves Some meal items can be prepared in advance. from back to front placing the newest items precook on days when you have time. behind the older ones Reach in the back for the Double or triple up on recipes and freeze meal. freshest items especially in the produce dairy and sized containers of soups and casseroles or divide. meat aisles into individual portions and freeze, Buy store brands if cheaper Try a few meals that feature legumes like black or. Choose fresh fruits and vegetables in season buy kidney beans or black eyed peas or try no cook. canned vegetables with less sodium and canned meals like salads. fruits without added sugars Incorporate leftovers into a meal later in the week. Precut fruits and vegetables usually cost more than Source www choosemyplate gov. washing and cutting produce yourself budget save more. Purchase some items in bulk or in family packs,which usually cost less. Single serving packaged products typically cost, more than larger sizes Buy the larger size and just. prepare what you need or portion it into snack bags. or small storage containers for on the go,Look for weekly sales and promotions.
Eat Healthy Be Active Workshop 3 Page 9,WORKSHOP LESSON PLAN. VIDEO STRETCH BREAK 5 MINUTES, Budget Stretching Healthy Meals Beans celebrating beans because they are. 2 3 minutes inexpensive and packed with nutrients, Have participants stand up and spread out to allow. space for them to move The facilitator calls out names. of beans and the participants do set actions to each. Baked beans make a small shape with your body,Broad beans make a wide stretched out shape. String beans make a tall string like shape,Jumping beans jump up and down say small.
jumping beans for small jumps and big jumping,health gov dietaryguidelines workshops. beans for the opposite,Chili beans shiver and shake as if it were cold. French beans do the can can with high kicks,TALKING POINTS STRETCH BREAK. Dry legumes beans and peas will be less,expensive than canned versions Remember to. rinse canned legumes to reduce the sodium,Kidney lima garbanzo and northern beans are.
examples of some inexpensive legumes,Eat Healthy Be Active Workshop 3 Page 10. WORKSHOP LESSON PLAN,TALKING POINTS ACTIVITY, Handouts Weekly Meal Planner Handouts Grocery List 5 10 minutes. 5 10 minutes Healthy Shopping List Pass out sales circulars. Tips for Making Changes for neighborhood grocery stores and ask. participants to fill in foods on their Grocery List. Cook large portions ahead of time or use your,handouts based on healthy items on sale. leftovers to create a second meal,Supplies necessary Sales circulars from several. Most leftovers can be used to make tasty local grocery stores pens copies of Grocery. burritos put everything in a whole wheat,List handout.
tortilla with a little low fat cheese,Add your leftover meat and vegetables to a. Weekly Meal Planner, Use this tool to help plan healthier meals for your family Below are ideas for healthier breakfasts lunches and. large green salad, dinners Use the chart to plan meals for a week Try to plan 1 dinner that uses leftovers from the night before and one. that features legumes like black or kidney beans or black eyed peas Once you have the meals planned write out. your grocery list,Ideas for Healthy Breakfasts,CREATE A GROCERY GAME PLAN. Try a few meals a week that feature legumes, 1 cup whole grain cold or cup whole grain hot cereal cup.
fat free or low fat milk and cup fresh or frozen fruit such as. blueberries sliced strawberries or bananas GROCERY LIST. 2 slices whole grain toast with 2 tablespoons peanut butter 1 cup. Stick to a list and avoid buying items on impulse and off your budget Step 2 Shop to get the most value for your money Carla I buy fresh fruits and vegetables in season and save money this way If I want berries in winter freeze any extras to use later Buy sale items and generic or store brands Buy items featured in store promotions and coupons in the newspaper or online ads

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