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Ed Session

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checkout lane. University of Nebraska Lincoln Extension. 80. Savings example ... Cindy Brison, Toni Bryant, Jessie Coffey, Joan Davis, Sarah Doerneman, Jennifer ... – PowerPoint PPT presentation

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Title: Ed Session


1
Welcome
2
Ed Session 9
  • Modifying Recipes
  • Healthy Cooking
  • on a Budget
  • Presented By
  • Cheryl Barber Spires, R.D., L.D.
  • OSU Extension Educator

3
Sign-In Sheets will be passed around, please be
sure to sign one of them before you leave today.
4
T-Shirts
  • If you or any of your teammates purchased a
    t-shirt, they are available to pick up after the
    session

5
Historical SocietyScavenger Hunt
  • A Scavenger Hunt for your team is coming to each
    Fulton County Committee!!
  • Prizes Available
  • Look for more details on the website
  • http//behealthynowfultoncounty.osu.edu

6
Fun, Family Event!!!
For Registration Form Go To http//behealthynowfu
ltoncounty.osu.edu or www.relayforlife.org/fultonc
ounty
7
  • Next weeks educational session
  • May 5th
  • Stress, Sleep Weight Control
  • will be held at
  • Beck Conference Room
  • Fulton County Health Center
  • Enter through Emergency and follow the signs!!

8
Ed Session 9
  • Modifying Recipes
  • Healthy Cooking
  • on a Budget
  • Presented By
  • Cheryl Barber Spires, R.D., L.D.
  • OSU Extension Educator

9
Thank you, Thank you, Thank you!
  • Special Thanks to the Fulton County Dairy
    Association for providing funds for taste-testing
    samples today.

10
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11
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12
You can save money WITHOUT ...
13
... cooking everything from scratch
14
... packing your purse with coupons
15
... only purchasing foods in season
16
16 EASY tips to help you ...
  • Spend less and/or
  • Avoid losing money through tossing uneaten foods

17
You may be surprised at the END of this
presentation by the TOTAL AMOUNT these 16 tips
save!
18
  • A dollar saved is even better than a dollar
    earned You dont have to pay taxes on it!

19
1. Keep a grocery list
  • Saves gas money on extra trips to the
    supermarket
  • Less likely to makeimpulse purchases

20
  • Keep list easy to access

21
  • Stay flexible if you find a sale

22
Savings example 1
  • Gas to drive four miles for an extra trip to the
    store

1.00 or more!
23
Savings example 2
  • Impulse purchase of snack crackers at the store

2.50
24
2. Garbage check
  • Money is tossed when food is tossed!
  • What foodsare in yourtrash can?

25
Reduce, reuse or recycle foods
26
  • Tossing tired lettuce?
  • Reuse it in menus more often serve more
    salads add to sandwiches, tacos or enchiladas
    makewrap sandwiches
  • Reduce the amount purchased

27
Savings example
  • Eating your lettuce before it gets tired and
    needs to be tossed!

1.00
28
  • Too many mashed potatoes?
  • Reduce the amount made
  • Recycle in a day or two as potato patties,
    shepherds pie, potato soup

29
Tossing me thats bananas!
  • Bananas too ripe?
  • Recycle in banana bread or smoothies

30
3. Avoid shopping when hungry
  • Everything looks good when you have an empty
    stomach
  • Eat BEFORE shopping AND feed kids who will be
    shopping with you!

31
Savings example
Im hard to resist if youre hungry!
  • Cost of an energy bar purchased to tide you over
    until you get home

1.50
32
4. Brown bag it
  • Brown bag it one or more days a week
  • Typical fast food meal can cost 5.00

33
  • It can be as simpleas a peanut butter sandwich
    and piece of whole fruit
  • Or, leftovers fromlast night

34
Savings example 1
  • Eating a sack lunch once a week

2.50
35
Savings example 2
  • Eating a sack lunch 5 days a week

12.50
36
  • Brown bag it and cut your lunch costs in half!

37
5. Coupon common sense
  • Use coupons only for foods normally eaten

38
  • Look for coupons in
  • Newspapers
  • Magazines and ...

39
  • Check the backof groceryreceipt and

40
  • Store and product online Web sites may offer
    coupons

41
  • Check if store hasdouble or triplecoupon days
    when values are increased
  • See if a store will price match a coupon from
    another store

42
Savings example 1
  • Using two 50 coupons for two items you DO use

1.00
43
Savings example 2
  • NOT using a coupon to buya new dessert

2.00
44
6. Check expiration dates
  • Avoid buying food past its expiration date
  • Foods are often priced lower near expiration date
    and a good buy if used before expiration

45
  • Use foods before they get too old

46
Savings example
  • Avoid dumping a half gallon of soured milkdown
    the drain. Use itbefore it gets too old in
    milk-based soups or instead of water inoatmeal.

2.50
47
7. Small scale experiments
Buy me!
  • Buy the smallest package size the first time you
    purchase an unfamiliar food

48
Savings example
  • Extra cost of purchasing large container of a new
    spice your family wont eat

1.50
49
8. Costly convenience foods
  • Consider how much time you REALLY save buying a
    specific convenience food ...

50
  • It takes just a few seconds to make your own
    sugar and cinnamon mixture rather than buy
    pre-mixed

51
  • Microwaving regular oatmeal takes only a few
    minutes more than pouring hot water over a
    pre-measured package

52
  • Cutting your own fruits and veggies saves money
    they keep longer than precut ones, too!

53
Savings example
  • Buying a carton of oatmeal providing 30 servings
    vs. buying 3 boxes with 10 instant oatmeal
    packets each

5.50
54
9. Staple food stock up
  • Invest in staple foods when theyre on sale
  • Tuna
  • Tomato sauce
  • Other?

55
  • Stocking up on a boatload of bananas and other
    perishable foods isnt a very good investment
    unless you make banana bread and freeze it

56
Savings example
  • Stocking up on10 cans of food that have each
    been marked down by 20 a can

2.00
57
10. Bulking up when the price is right and you
can use it
  • Do the math and check if you REALLY save with the
    larger package

58
  • Consider if you will consume the food before it
    gets old

59
Savings example 1
  • Buying a 5-pound instead of a 1-pound bag of rice
    (if you serve rice frequently)

1.50
60
Savings example 2
  • Check unit prices (usually above or below the
    food)
  • If a 1-lb. bag is 3.49 (unit price 21.8/oz.)
    and a 6-pack of smaller bags is 2.69 (unit
    price 55.3/oz.) ...
  • Buy the larger bag, repackage into smallerbags,
    and get over twice as much per comparable weight

1.75
61
11. Store brand savings
  • Store brands are comparable in nutrition to name
    brands
  • Store brands are more likely on stores bottom
    shelves look around to find the best buys

62
  • Many times you cannot tell the difference in
    taste between name and store brands

63
Im quite a catch!
  • Store brands may vary morein color, size, or
    texture than name brands
  • Appearance is less important in many foods, such
    as casseroles

64
Savings example
  • Buying two cans of a store brand and saving 50
    on each

1.00
65
12. Prevent food flops
  • Check preparation methods for unfamiliar foods

66
  • The meat manager might help with unfamiliar meat
    cuts

67
  • Some produce departments have books or signs with
    descriptions of fruits and vegetables

68
Savings example
  • Avoiding the purchase of self-rising flour and
    finding it wont work in your recipe

2.50
69
13. Beware of snack attacks
  • Cutting back on snacks can help your wallet and
    your waistline

70
Savings example
  • Buying one less bag of chips weekly

2.50
71
14. Shop the specials
  • Plan your menus around sales items, especially
    more expensive items like meat

72
Savings example
  • Buying meat on sale

2.00
73
  • Buy several packages of meat on sale and freeze
    them. Heres how from the U.S. Dept. of
    Agriculture Food Safety Inspection Service...

74
  • Its safe to freeze meat or poultry directly in
    its supermarket wrapping but this type of wrap is
    permeable to air.
  • Unless the food will be used in a month or two,
    over wrap these packages for long-term storage
    using airtight heavy-duty foil, (freezer) plastic
    wrap or freezer paper, or place the package
    inside a (freezer) plastic bag.

75
  • At 0 degrees F, frozen foods remain safe
    indefinitely, but quality decreases.
  • Frozen raw ground meat maintains optimum quality
    for 3 to 4 months.
  • Larger pieces of meat like steaks or chops
    maintain optimum quality for 4 to 12 months.
  • The safest way to thaw meat is in the
    refrigerator on a plate on the bottom shelf so it
    doesnt drip on other foods.

76
15. Think before you drink
  • Buy a reusable water bottle and fill with tap
    water instead of buying bottled water

77
  • Limit soft drinks and fancy coffees

78
Savings example
  • Drinking tap water instead of buying a 12 pack of
    bottled water

4.00
79
16. Checkout temptation
  • Think twice before buying a last minute
    temptation in the checkout lane

80
Savings example
  • Resist buying a magazine with the latest diet

3.50
81
  • How much do you think you could save with these
    tips?

82
40 per week!
  • If you used each example in ONE shopping trip
    weekly, you could save as much as ...

83
OVER 2,000 yearly!!
  • Multiply 40 by 52 weeks and the grand total is
    ...

84
  • What could YOUdo with over 2,000 extra a
    year?

85
The End
86
  • Thank You! to the following people for
    reviewing these materials and adding their
    suggestions for saving money at the supermarket
    Sharon Balters, Pam Branson, Chiquita Briley,
    Cindy Brison, Toni Bryant, Jessie Coffey, Joan
    Davis, Sarah Doerneman, Jennifer Dunavan, Rita
    Frickel, Shannon Frink, Karen Hudson, Cindy
    Goody, Becky Guittar, Teri Hlava, Kayla Hinrichs,
    Vicki Jedlicka, Lisa Kopecky, Toni Kuehneman,
    Tracy Kulm, Jana McKinney, Jennifer Meyer, Martha
    Murphy, Stacie Ortmeier, Dave Palm, Amber
    Pankonin, Zainab Raida, Joan David Sather, Carol
    Schwarz, Kathy Tack, Kathy Taylor, Amy Vore,
    Jennifer Yen, Kathy Walsten, Jessica Wegener and
    Linda Wetzel.

87
  • Extension is a Division of the Institute of
    Agriculture and Natural Resources at the
    University of NebraskaLincoln cooperating with
    the Counties and the United States Department of
    Agriculture.
  • University of NebraskaLincoln Extension
    educational programs abide with the
    nondiscrimination policies of the University of
    NebraskaLincoln and the United States Department
    of Agriculture.

88
Check out this website!
  • http//www.extension.iastate.edu/foodsavings

89
Cucumber-Yogurt Dip 
  • Ingredients
  • 1 cup lowfat plain yogurt 4 oz. lowfat cream
    cheese
  • 1/2 cup diced, seeded cucumber 1 clove garlic,
    minced
  • 1 TBSP chopped fresh dill or basil 1 teaspoon
    lemon juice
  • 1/2 teaspoon black pepper 1 teaspoon lemon zest
  • Optional garnish
  • Cucumber, sliced thin Julienne mint leaves
  • Stir yogurt and cream cheese until smooth. Add
    remaining ingredients stir to blend.  Serve with
    raw or blanched vegetables, such as carrots,
    celery, tomatoes or zucchini. Makes 3  servings
  • Recipe created by Chef Sandy D'Amato Executive
    Chef/Owner, Sanford Restaurant and Coquette Café,
    Milwaukee.
  • Nutritional Facts per serving for individual food
    recipe
  • Calories 150 Total Fat 8 g Saturated Fat 4
    g Cholesterol 25 mg Sodium 170 mg Calcium
    20 Daily Value Protein 9 g Carbohydrates 10
    g Dietary Fiber 1 g

90
The Original Potato Salad
  • 2 pounds potatoes (5 to 6 medium), peeled and cut
    into 3/4-inch chunks
  • 1 cup mayonnaise 2 tablespoons vinegar
  • 1-1/2 teaspoons salt 1 teaspoon sugar
  • 1/4 teaspoon ground black pepper 1 cup thinly
    sliced celery
  • 1/2 cup chopped onion 2 hard-cooked eggs,
    chopped (optional)
  • 1. In 4-quart saucepot, cover potatoes with
    water bring to a boil over medium-high heat.
    Reduce heat and simmer 10 minutes or until
    potatoes are tender. Drain and cool slightly.
    2. In large bowl, combine mayonnaise, vinegar,
    salt, sugar and pepper. Add potatoes, celery,
    onion and eggs and toss gently. Serve chilled or
    at room temperature. Serves 8.
  • Nutrition Facts per serving
  • Calories 323 Protein 4 grams Fat 24 grams
    Carbohydrate 25 grams Vitamin A 49 RE Fiber 2
    grams Sodium 920 milligrams

91
The Healthier Potato Salad
  • 1 pound white potatoes (2-3 medium), peeled and
    cut into 3/4-inch chunks
  • 1 pound sweet potatoes (2 medium), peeled and cut
    into 3/4-inch chunks
  • 1 cup fat-free mayonnaise 2 tablespoons vinegar
  • 1-1/2 teaspoons salt-free herb blend (3/4
    teaspoon dried parsley, 1/4 teaspoon dried
    tarragon, 1/4 teaspoon dried oregano, and 1/4
    teaspoon celery seed)
  • 1 packet Splenda 1/4 teaspoon ground black
    pepper
  • 1 cup thinly sliced celery 1/2 cup chopped onion
  • 2 hard-cooked egg whites, chopped (optional)
  • 1. In 4-quart saucepot, cover potatoes with
    water bring to a boil over medium-high heat.
    Reduce heat and simmer 10 minutes or until
    potatoes are tender. Drain and cool slightly.
    2. In large bowl, combine mayonnaise, vinegar,
    salt, Splenda and pepper. Add potatoes, celery,
    onion and egg whites toss gently. Serve chilled
    or at room temperature. Serves 8.
  • Nutrition Facts per serving
  • Calories 158 Protein 4 grams Fat 3 grams
    Carbohydrate 30 grams Vitamin A 1214 RE Fiber
    4 grams Sodium 610 milligrams

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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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Modifying a Recipe to be Healthier
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