Transcript Presented byLinda K. Beech Finney County Extension Agent, Family and Consumer Sciences K-State Research and Extension.

Presented byLinda K. Beech
Finney County Extension Agent,
Family and Consumer Sciences
K-State Research and Extension
Healthy eating does not have to be
expensive.
You CAN eat better and save money at
the same time!
Save With Healthy Food
Choices
• Plan healthy meals in advance
• Choose healthy portion sizes—too much food adds calories and cost
• Eat plenty of fruits and vegetables—seasonal fresh, store brand
canned or frozen
• Snack on fruits, veggies and grains instead of chips, cookies, candy
• $ensible entrees—use recommended serving size of meat;
substitute beans, eggs, peanut butter or grains sometimes
• Plan for fast choices at home or healthy meals to go on busy nights
• Drink wisely—water when thirsty; choose water, milk, 100% fruit
juice or unsweetened beverages for meals.
• Step down to skim—choosing lower fat milk saves calories and cost
Do It Yourself and Save
•
Cook (and eat together) at home
•
Trade labor for savings:
make your own pizza rather than call for delivery
chop your own rather than buy bagged greens
or salad bar items
cook a chicken or beef roast for sandwiches,
fajitas, soups, salads and more
grow a garden and can or freeze the excess–
fresh produce plus exercise!
•
Be your own bakery—bake rather than
buy nutritious cookies, breads, muffins
•
Pack a lunch for work; pack your own
healthy and low-cost travel snacks
Smart Shopping Strategies
•
Compare unit prices—bigger is not always better
•
Buy packaged foods at bargain stores
•
Give store brands and no-name brands a try
•
Shop from a list
•
Shop less often—less temptation, more saved
•
Don’t shop when you’re hungry
•
Pass on soda pop and snacks—save
calories and cost
Save Cost and Calories
When Eating Out
• Eat out less often
• Eat less food when you do eat out
- Share an entree in a sit-down restaurant
- Choose smaller-size menu items at fast food
restaurants
- Order an appetizer and a salad instead of a meal
- Take half the meal home for tomorrow
• Do lunch rather than dinner—smaller portions, lower prices
• Order water—zero calories and no/low cost
Change Your Habits
•
Balance food intake with exercise
•
Pyramid pledge—vow that at least one meal each day follows the
MyPyramid meal plan
•
Make smart substitutions a permanent habit
replace whole milk with skim, chips with popcorn, sweets
with fruit, etc.
•
Cut 100 calories a day to lose 10 pounds in a year
•
Break a habit to save cost and calories—eliminate or reduce habitual
purchases such as gourmet coffees, drive-thru sodas, high-fat snacks
•
Think balance, not sacrifice—offset high-calorie, high cost choices
with low calorie, low cost choices to avoid feeling deprived
•
Make small changes you can keep for a lifetime
Health and wealth
are important resources
in life and
BOTH
can be improved by
small, simple
intentional changes!
Be Waist and Wallet Wise
What are your suggestions for other ways
to be waist and wallet wise?
Thanks for your comments! Now it’s time to
make a few small changes to become more
waist and wallet wise!
Linda K. Beech, Finney County Extension Agent, FCS