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Diabetes: Stepping up to the Plate

Diabetes: Stepping up to the Plate. The Economic Meal Plan. Introduction. Myth: Eating healthy, or according to a meal plan, is expensive . The Thrifty Shopper. 2002 Consumer food spending: $2,202.64 per person $183.50 per person each month

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Diabetes: Stepping up to the Plate

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  1. Diabetes: Stepping up to the Plate The Economic Meal Plan Williams DP, Christensen NK 2008 #1

  2. Introduction Myth: Eating healthy, or according to a meal plan, is expensive Williams DP, Christensen NK 2008 #2

  3. The Thrifty Shopper • 2002 Consumer food spending: • $2,202.64 per person • $183.50 per person each month • Family of four could spend $734 each month on food! • “Professional” thrifty shoppers can feed a family of 4 for $125 a month Williams DP, Christensen NK 2008 #3

  4. The First Step • Pantry – store staple food items • Buy them in bulk, on sale • Flour, Rice, Pasta, Oats • Peanut butter, margarine, oil • Onions, Potatoes, Carrots • Canned and/or frozen fruits and vegetables • Canned tuna, chicken and other meats • Sugar, spices, baking items • Salad dressing, mayo, and other condiments • Meats and cheese (store in freezer) • Other “most often used” foods Williams DP, Christensen NK 2008 #4

  5. Preliminary: Before You Go 1. Take inventory of what you have • What needs to be used up? • Leftovers? • Perishables? Williams DP, Christensen NK 2008 #5

  6. Preliminary: Before You Go • Peruse the adds • What’s on sale? • Which store has the food you eat for the best prices? • Pay particular attention to the high prices foods – meats and produce Williams DP, Christensen NK 2008 #6

  7. Preliminary – Before You Go • Write a menu for an entire week • Skeleton menu – your diabetes meal plan • Plan your menu based on: • The food guide pyramid – don’t forget fruits and veggies • What’s on sale *Remember – look for healthy foods* • What’s in your fridge • Consider your time constraints when planning meals Williams DP, Christensen NK 2008 #7

  8. Preliminary: Before You Go • Make a shopping list Williams DP, Christensen NK 2008 #8

  9. At the Store: • Stick to your list • Don’t shop when you are hungry or tired • Don't buy on impulse Williams DP, Christensen NK 2008 #9

  10. At the Store…. • Shopping tips: • Shop for items BEFORE you run out of them • Buy foods that are in season • Do one bulk shopping trip a month for staples • Compare prices on non-sale items and buy the cheapest brand • Don’t purchase more than you can use, particularly with the perishable items Williams DP, Christensen NK 2008 #10

  11. At the Store …. • Shopping tips cont: • Check higher and lower shelves for cheaper items • Check “Use By” dates • Take coupons • Watch for mistakes at checkout line Williams DP, Christensen NK 2008 #11

  12. A Word About Coupons • "On sale" without a coupon is usually cheaper than regular price with a coupon • Only use coupons for items you would buy anyway • Check comparable brands to be sure you are getting a bargain • Match store sales/coupons with manufacturer's coupons for the same item • Want to try a new product? Don't pay full price; wait for the coupon Williams DP, Christensen NK 2008 #12

  13. At Home • Don’t prepare more than you will eat unless you are planning enough for more than one meal. • Eliminate waste! • Handle, prepare and store foods properly to eliminate waste. Williams DP, Christensen NK 2008 #13

  14. Activity #1 Williams DP, Christensen NK 2008 #14

  15. Other Tips • The cost of convenience • Carb/Cost Savers • Breaking it down – saving pennies group by group Williams DP, Christensen NK 2008 #15

  16. The Cost of Convenience Scratch cooking: Tastes better Is cheaper More nutritious Invest in the right tools and a good cook book Williams DP, Christensen NK 2008 #16

  17. The Cost of Convenience Williams DP, Christensen NK 2008 #17

  18. The Cost of Convenience Williams DP, Christensen NK 2008 #18

  19. The Cost of Convenience Williams DP, Christensen NK 2008 #19

  20. The Cost of Convenience Williams DP, Christensen NK 2008 #20

  21. The Cost of Convenience Williams DP, Christensen NK 2008 #21

  22. Carb/Cost Savers • As a cost conscious diabetic, you have two banks: • Your money bank • Your Carb bank (How many servings/meal?) • &. Williams DP, Christensen NK 2008 #22

  23. Carb./Cost Savers Williams DP, Christensen NK 2008 #23

  24. Carb./Cost Savers Williams DP, Christensen NK 2008 #24

  25. Carb./Cost Savers Williams DP, Christensen NK 2008 #25

  26. Carb./Cost Savers • Benefits of Fruits and veggies: • Cheaper! • Higher in Fiber than most foods • Higher in Vitamins and Minerals than most foods • Lower in Calories than most foods. Williams DP, Christensen NK 2008 #26

  27. Activity #2 Williams DP, Christensen NK 2008 #27

  28. Breaking it Down Now that you know the basics, lets save group by group Williams DP, Christensen NK 2008 #28

  29. The Breakdown: The Starch Group • Breads, Rice, Cereal, Past • Buy whole grain or enriched products • Buy regular rice, oatmeal and hot cereals instead of the instant and flavored varieties • Buy in bulk when available • Look for day old bargains in breads Williams DP, Christensen NK 2008 #29

  30. The Breakdown: Fruit and Vegetables • Most fruits and vegetables are nutritious whether fresh, frozen, or canned. Compare prices for your best buys. • Look for fresh produce free of soft spots or decayed pieces. • Store fresh fruits and vegetables appropriately so they do not spoil. • Look for large bags of frozen vegetables. • Buy fresh fruits in season Williams DP, Christensen NK 2008 #30

  31. The Breakdown: Milk, Yogurt and Cheese • Buy cheese by the block • Compare prices of fresh and dried milk. • Buy fresh milk in large containers ( gallon or 1/ 2 gallon). • Buy fat-free or low-fat milk – its cheaper and healthier! Williams DP, Christensen NK 2008 #31

  32. The Breakdown: Meat, Poultry,Fish and Eggs • Brown and white eggs have the same nutritional value and taste. • Bulk sliced or chunk pieces of luncheon meat are usually cheaper than sliced or vacuum packed. • Figure cost per serving instead of cost per pound. • Compare price of turkey and chicken. Save money by basting your own turkey. • Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you. • Buy chuck or bottom round roast instead of sirloin. These cuts have less fat and cost less. • Buy whole chickens and cut them into serving size pieces yourself. Williams DP, Christensen NK 2008 #32

  33. Conclusion • Saving a little here and a little there adds up to big savings overall. • Remember: A penny saved is a penny earned! Williams DP, Christensen NK 2008 #33

  34. Utah State University is committed to providing an environment free from harassment and other forms of illegal discrimination based on race, color, religion, sex, • national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions. • Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge; • promote; demote; terminate; discriminate in compensation; or discriminate regardingterms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Noelle • Cockett, Vice President for Extension and Agriculture, Utah State University. Williams DP, Christensen NK 2008 #34

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