$hop $mart Eat $mart

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hop mart- Eat mart

• With Katie Brinker

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Lettuce Begin!
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Why Plan Ahead?

• Saves money, time and effort
• Fast foods are usually expensive and high in fat,
  salt and sugar
  
• Its easier to eat a variety of foods and keep a
  balanced diet

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Planning Ahead

• Choose a variety of meals and snacks for several
  days
  
• Planned-overs not just leftovers
• Double recipes and freeze half home cooked
  convenience
  
• Mix a variety of tastes, colors, temperatures and
  textures

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Dont forget about Breakfast!

• Bagels with low-fat cream cheese
• Cereal with bananas or berries
• Oatmeal
• Peanut butter toast and a glass of milk
• Yogurt with granola on top
• Breakfast burritos

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Super Suppers

• Pasta with vegetables experiment!
• Bean tacos or chili
• Stir-frys with whatever is on hand
• Big salads
• Homemade pizza
• Egg sandwiches

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Sensational Snacks

• Fruit apples and peanut butter or baked apples
• Whole grain crackers and low-fat cheese
• Yogurt with jelly or fruit
• Graham crackers chocolate ones too!
• Pretzels
• Air-popped pop corn
• Homemade granola bars

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Be Prepared

• Take inventory
• Note foods you already have
• What you need for recipes
• Make a grocery list
• Keep an eye out for coupons and recipe ideas

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Proper Storage

• Prolongs freshness and best taste
• Protects vitamin content
• Never put hot food in the freezer or refreeze
  thawed
  
• Remember to label and date containers

• Dry off fresh produce and store in plastic bags
  in crisper
  
• Keep eggs in carton

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Food Safety- Handle food properly to reduce waste
and food borne illness

• Dont let food sit out
• Always wash hands and surfaces with warm soapy
  water
  
• Dont cross contaminate
• Cook meats to proper temperatures

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Saving money cant be
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Why its important

• Have you ever run out of money before the end of
  the month?
  
• Many of us spend more money on food than we would
  like
  
• Make a plan to meet your needs more control
  over money

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Why its Important

• Belief Healthy food more expensive
• Truth candy and pop 1 empty fat
  and calories
  
• yogurt banana 1 calcium,
  
  protein, vit C

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Belief Healthy food more expensiveSave 7
with meal on the right

• Quaker Oats 1.99
• SW Beans .74
• 12 pk Pepsi 5.30
• Eagle Chips 2.27
• 10.30

• Bulk oatmeal .44
• Dry beans .23
• Lemonade mix 1.98
• Popping corn .65
  3.30
  
• 
  

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Why its Important

• Takes less to prevent nutrition problems, than
  to treat them
  
• Fewer days absent from work or school
• Less doctor and dental bills
• 
  
  
• Healthy foods help prevent cancer, reduce risk
  of heart disease and diabetes
  

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Why its Important

• Remember your kids watch you make spending
  decisions
  
• Teach them by example

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Keeping Track

• Gotta prioritize or its gone before you know
  it
  
• How much does it cost to feed your family?

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Coupons and Ads

• Coupons save only if you really need the
  product
  
• Usually just for national brands compare with
  generic prices
  
• Used to get consumer to try new products
• Rebates need receipt, POP, postage

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Tips and Hints

• Non-food products may be available at lower cost
  at discount stores
  
• More processed and prepared more
• Paying for convenience sometimes worthwhile
• Usually higher fat, sodium and additives
• Also paying for packaging

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Reading Labels
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Reading Labels

• Labels help you compare facts to get the best
  buy.
  
• Low fat
• HINT 3grams fat per 100 calories lowfat
• Reduced fat 25 less than original
• High fiber 20 fiber
• Wheat doesnt equal whole wheat

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Reading Labels

• Read the ingredients!
• Cut down or reduce
• Hydrogenated fats
• Food colorings
• Artificial chemicals
• Begin to recognize safe big words for added
  vitamins like riboflavin
  

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Reading LabelsIs sugar the first ingredient?

• Sucrose
• Mannitol
• Glucose
• Honey
• Lactose
• Fructose
• Sorbitol
• Corn syrup
• Golden syrup

• High fructose corn syrup
• Malt
• Malt extract
• Maltose
• Rice syrup
• Rice extract
• Molasses
• Invert sugar

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Reading Labels

• All the different sugars really add up!
• 9 sugars listed for popular breakfast bars
• Why pay more for unhealthy extras?

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Marketing Magik

• The food industry is the BIGGEST advertiser in
  the country!
  
• Ads on TV, radio, newspapers and mags
• Weekly specials called loss leaders
• The store is willing to lose money on the product
  to get you in the store
  

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Marketing Magik

• Toys and candy at childrens eye level
• children become little salesman
• Aroma bakery and deli (most profitable sections
  of store)
  
• Samples 75 who taste, buy

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Marketing Magik

• Layout milk on one end, bread on the other
  easy convenience foods in the middle
  
• Layout higher and lower shelves cheaper
  product eyelevel more

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Comparison Shopping

• Check the unit price!!!!!!
• Used to compare different brands and different
  sizes
  
• Largest isnt always the best

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Shopping Tips

• Dont shop when tired or hungry have a snack
  first
  
• Bring your list and stick to it
• Dont forget the coupons
• Shop once a week or less
• Be flexible but not impulsive
• Avoid impulse items, but not creativity
• Take advantage of sale items

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Questions???
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• The Basic Food Program provides nutrition
  assistance to people with low income. It can
  help you buy nutritious foods for a better diet.
  
• To find out more, call toll-free 1-877-980-9180.
• This material was funded by USDAs Food Stamp
  Program.
  

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Todays presentation brought to you by the
letters BFNEP and the number 5

• Basic Food Nutrition and Education Program

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Thanks for Listening!

• Katie Brinker at 276-8215 x 441
• Amanda Mellowspring at x 449
• Food Fact
• Americans on the average eat 18 acres of pizza
  every day.

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• Created by Katie Brinker in conjunction with
  Quinault Indian Nation and the Basic Food
  Nutrition and Education Program