1. Consumerism

2. Food Labels

3. Components of a Food Label
Nutritional Facts
(must include facts
if any nutritional information
or claims are made)
Ingredient List
(will always be listed
largest amount to the
smallest amount)
Daily % Values
Serving Size
(must be consistent
with federal standards)
Nutritional Facts
Must include facts if any nutritional information or claims are made. Examples – provides 9 essential vitamins and minerals
Ingredient List
Will always be listed largest amount to the smallest amount.
Daily % Values
Indicates the percent of nutrients the product contains.
Fat, cholesterol, sodium, total carbohydrates.
Label is based on 2000 calorie diet.
Serving Size
Must be consistent with federal standards

4. Additional Label Requirements
Identifying statement or name
Net weight or net contents
Artificial coloring
Flavoring and preservatives

5. Additional Label Requirements
Name and address of manufacturer
Packer or distributor
Special information that affects people with health problems

6. Additional Label Requirements
Approximate number of calories in a gram of carbohydrate, protein and fat.
UPC (universal product code) on label
(accurate inventory, speed the check-out process, save time updating prices)
Asterisk *
(exception to what is stated in
larger print)
Some labels may tell the approximate number of calories in a gram of carbohydrate, protein and fat.
Purpose of UPC (universal product code) on label – accurate inventory, speed the check-out process, save time updating prices.
Asterisk* -- exception to what is stated in larger print. read the small print for any information with an asterisk. Such information may give exception to what is stated in larger print.

7. Food Label Terms “Low in” Can be eaten frequently.
“Reduced”, “Less”, or “Fewer”
At least 25% less of something.
“Good Source of”
Contains 10-19% of the daily food value
Low in
The food could be eaten frequently without exceeding recommended amounts.
i.e. fat, saturated fat, cholesterol, sodium or calories.
Low in fat means that one serving has no more than 3 grams of fat.
Reduced, Less, or Fewer
The food must have at least 25% less of something (fat, calories, sodium) than a comparison food.
The term reduced is used when the food has been nutritionally altered.
Good Source of
One serving of the food contains 10-19% of the daily food value for a particular nutrient.

8. Food Label Terms “Organic” and “Natural” Have not been defined by law.
“High Source of Fiber”
At least 20% from fiber.
“Juice”
Must be 100% juice.
Organic and Natural
Have not been defined by law.
High Source of Fiber
At least 20% from fiber.
Juice
Must be 100% juice.
Products using the terms fruit drink or fruit beverage may contain less than 10% fruit juice.

9. Dates on Labels Sell Date Last day to be in stores. Use By Date
Date to use product by while at peak quality.
Sell Date
Indicates the last day the product should remain on the store shelf.
Allows a reasonable amount of time for home storage/use after that date.
May also say “sell by (date) or best if purchased by (date)”
Examples – dairy products, cold cuts.
Use By Date
Recommended date to use the product by while at peak quality.
Product may still be safe to eat after the date has passed.
Quality will start to go down.
Examples – breads, cereals, dressings.

10. Dates on Labels Open Dating
How long stores can display the product for sale.
Consumer know the time limit to purchase or use product at its best quality
Expiration Date
The last date a food should be eaten or used.
Open Dating
"Open Dating" (use of a calendar date as opposed to a code) on a food product is a date stamped on a product's package to help the store
determine how long to display the product for sale. It can also help the purchaser to know the time limit to purchase or use the product at
its best quality. It is not a safety date. After the date passes, while not of best quality, the product should still be safe if handled properly
and kept at 40 °F or below for the recommended storage times listed on the chart (see below). Expiration Date
The last date a food should be eaten or used.
Last means last -- proceed at your own risk.

11. Budgeting and Shopping Strategies

12. Establish a Food Budget
How to set up a food budget:
Keep a spending record for 3 months.
Record all the money you spend on food in and out of the home.
Stick to your budget!!
How to set up a food budget:
Keep a spending record for 3 months.
Record all the money you spend on food in and out of the home.
Stick to your budget!!

13. Shopping Strategies Create a categorized shopping list Take calculator
Avoid shopping hungry or tired
Shop alone
Create a categorized shopping list
Makes your shopping more organized and easier to complete
Take calculator
Helps you keep track of what you spend while you shop.
Avoid shopping hungry or tired
You will spend more money if you shop hungry or tired.
Shop alone
You will save money shopping alone. No children telling you they want this and that.

14. Advertising Strategies
Beware of loss leaders
(razor blades, xbox, Starbucks)
Impulse buys
Layout of store
Shelf placement of items
Beware of Loss leaders
They get you into the store to purchase the bargain and often end up buying extra items.
Impulse buying
Items you did not intend on buying
Most popular and profitable items are at eye level to encourage buying
End isle displays
Layout of store
Set the most sought after items in the rear of the store. This forces shoppers to walk past other items that may be purchased on impulse.
Shelf placement of items
Place more popular brands and more expensive brands at eye level

15. Advertising Strategies
Coupons
Offered on national brands
Final cost is less
Try new products
Purchase unneeded item
Rebate coupons
Coupons usually offered on national brands; check cost of other brands to compare.
Use coupons when the final cost is less than other comparable brands/products.
Coupons are often used to get consumer to try new products.
Consumer often purchase items they don’t use/need because of the coupon incentive.
Rebate coupons – often require original receipt and proof of purchase. Hard to sometimes track; additional time and postage incentive.

16. Unit Pricing/Cost Per Serving
How much the item costs per unit/serving
Total price divided by the number of units/servings.
Listed on the store shelf.
Define:
Price per unit – ounce, quart, pound or other unit to show the best value.
How to figure out:
Unit price/cost per serving = total price divided by the number of units/servings.
Where to find on label:
Unit pricing is often figured and listed on the store shelf.

17. Unit Pricing/Cost Per Serving
Compare brands and sizes
Largest package isn’t always the least expensive.
Will you use it before the expiration date?
Unit pricing is a way to compare brands and also different size packages/containers of the same brand.
Largest package isn’t always the least expensive per unit/serving size.
Larger package even if it is cheaper per unit not always best buy if the product isn’t going to be used before the
expiration date or spoilage.

18. Practice Unit Pricing Which is the better buy?
7-pack of plastic rings for $0.77
8-pack of plastic rings for $0.80
A 4-pack of wooden boxes costs $ What is the unit price?
$1.15 per box
Answer: 8-pack of plastic rings for $0.80*
Answer: $1.15 per box

19. Practice Unit Pricing Which is the better buy?
7-pack of ice cream bars for $1.12
9-pack of ice cream bars for $1.53
A 6-ounce tube of paint costs $ What is the unit price?
$2.57 per ounce
Answer: 7-pack of ice cream bars for $1.12
Answer: $2.57 per ounce

20. Practice Unit Pricing Which is the better buy?
4-pound bag of oranges for $5.88
6-pound bag of oranges for $8.34
A 2-foot piece of copper pipe costs $ What is the unit price?
$0.65 per foot
Answer: 6-pound bag of oranges for $8.34*
Answer: $0.65 per foot

21. National Brands vs. Store Brands
Store brands usually less expensive and often same quality.
Check unit pricing to compare.
Buy for intended use.
Store brands usually less expensive and often same quality; often manufactured by a national company.
Check unit pricing of brand to compare.
Buy for intended use – store brands that have lower quality and appearance; may work for food products where
appearance isn’t a major factor.

22. Convenience Foods Food products sold prepared or semi-prepared.
Come in many forms
Higher cost
Saves time
Convenience foods are food products sold prepared or semi-prepared.
Convenience foods come in many forms – Canned, dried, frozen or fresh
Generally the more the food is processed/prepared the higher the cost.
Save time but consumer will pay for the service of the preparation. When taking into account the cost of time, some convenience foods are worth the added cost.

23. Convenience Foods Reduce these foods to save money
Most contain food additives
Higher in fat and sodium content
Cost of packaging
On a limited budget reducing the amount/type of convenience foods can save money
Most contain food additives
Generally convenience foods are higher in fat and sodium content
Cost of packaging is also added into the total cost of the convenience food.

24. Eating Out People are eating out more.
Greater variety of foods available.
Higher in fat and salt.
Portion sizes may be larger.
Reducing the amount of food eaten out can save money.
More and more meals are eaten outside the home or prepared and brought into the home.
Greater variety of types of foods available; keep in mind the MyPyramid and Dietary Guidelines. – Fresh Salads, Fruits, etc.
Fast food meals often are higher in fat and salt than home-prepared meals.
Portion sizes may be larger which often encourages overeating
On a limited budget reducing the amount of food eaten out can save money.

25. Summary
Become a better consumer by understanding what information is on food labels.
Be careful with your money.
Budget wisely.
Be cautious of advertising strategies.
Understand how unit pricing works.
Know what types of brands of foods are available.
Evaluate if convenience foods and eating out is right for you and your budget.

26. MEAL PREPARATION STRATEGIES
Scratch
Semi-homemade / Speed-scratch
Finished / Convenience

27. SCRATCH COOKING
Meal preparation that uses a recipe and no convenience foods for most foods served.

28. Advantages of Scratch Cooking
One can choose what ingredients go in to flavor the dish and provides maximum variety, creativity, and more flavorful in meal preparation.
(Example:
-Like lots of onions, add extra onions to the casserole
-Add more spices if you prefer
-OR substitute chicken
instead of beef)

29. Are there recipes where ingredients cannot be changed?
Yes! Basic ingredients in baked goods CANNOT be changed such as basic flour, fat, or liquid ingredients.
Flavoring ingredients like cinnamon or vanilla can be changed.

30. Advantages to Scratch Cooking
You can control ingredients based on health concerns.
(Example: someone in your family has high blood pressure;
change or omit the
amount of salt the recipe calls for)

31. Advantages to Scratch Cooking
Provides maximum nutritional value
Fewer additives and preservatives
Usually less waste in packaging
Uses quality fresh ingredients
Scratch cooking can be a way to relieve stress
Share time with family and friends

32. Advantages of Scratch Cooking
9. Saves you MONEY! While your time is worth money, the money you save buying your own ingredients can help trim your food bill.

33. Disadvantages of Scratch Cooking
Takes more time to plan
Takes more time to shop
Takes more time to prepare

34. Examples of Scratch Cooking
Making biscuits using a recipe with flour, shortening, and buttermilk instead of from a can.
Cooking pasta, adding milk, eggs, and cheese to make baked macaroni and cheese instead of using a box version.

35. Semi-homemade/Speed Scratch
Meal preparation that uses a convenience food, such as a mix or already prepared food as part of the recipe.
+ pancake mix = speed scratch pancakes

36. Advantages of Semi-Homemade/Speed Scratch
Saves time and energy by providing short cuts
Adds variety and creativity to recipes
Usually less expensive than convenience foods
Easier for inexperienced cooks to prepare recipes with more confidence than scratch recipes

37. Disadvantages of Semi-Homemade/Speed scratch
Flavor may not be what you wanted (example: too strongly flavored in some ways and not enough in others)
Mixes tend to be high in fat, salt, sugar, and refined grains—less good nutrition than scratch recipes
Less meal appeal than scratch
More preservatives and additives than scratch
Extra packaging
More costly than scratch

38. Examples of Semi-Homemade/Speed Scratch
Browned ground beef + canned beans + canned tomato sauce + spices = chili
-use dried beans to save money and sodium, but it takes several hours to prepare dried beans
-using canned beans takes only minutes
Baking a cake, cookies, or brownies from a box mix

39. Examples of Semi-Homemade/Speed Scratch
Bananas + instant pudding + vanilla wafer = banana pudding
-use homemade pudding to control sugar and add nutrition with eggs
-instant pudding is ready in 5 minutes, preparing homemade pudding, even in the microwave, takes about 8 minutes

40. Finished/Convenience Foods
Meal planning and preparation that uses all precooked, ready-to-eat, serve and eat foods
Can be used as a whole meal or as parts of a meal
May be purchased at a store or restaurant.

41. Advantages to using finished/convenience foods
Convenient
Time saving (macaroni & cheese)‏
Energy saving
Fear of cooking success is minimized
Usually more nutritious than fast foods (read labels)

42. Disadvantages of Using Finished/Convenience Foods
More expensive than the other meal preparation strategies
Highest sodium/ fat content than the other meal preparation strategies
Flavor and appearance
may not compare as well as the other meal preparation strategies
More additives and preservatives than all other meal preparation strategies
More packaging than the other meal preparation strategies

43. Examples of Finished/Convenience Foods
Roasted chickens
Bagged salads
Pre-cut fresh fruits
and vegetables
Canned foods
Frozen fruits
Frozen pizzas and other entrees

44. Examples of Finished/Convenience Foods
Bakery items-cakes and pies
Packaged cookies
Using as parts of a meal, items such as restaurant made salads, side dishes, or entrees.

45. Meal Planning
Just FACS

46. What’s for dinner?

47. Why Plan Meals? Reduces stress Saves time and money
Helps better meet nutrient needs
Helps better manage calorie intake

48. 5 Easy Steps to Meal Planning
Step 1: Create a Meal List
Step 2: Take Inventory
Step 3: Create a Meal Plan
Step 4: Make a Shopping List
Step 5: Shop Wisely

49. Step 1: Create a Meal List
Create a list of all meals you enjoy, know how to prepare or would like to know how to prepare.
You may even include the unhealthy ones!

50. Example Meal List Spaghetti and meatballs with tossed salad and corn
Salisbury steak, mashed potatoes and peas
Macaroni and cheese, fried chicken and green beans
Beef burritos with rice and salad
Chili dogs, fries and Cole slaw

51. Meal List Tips You can then group all meals by their main dish.
Label foods that you usually have enough for leftovers or that can be frozen
Label meals that contain healthy options

52. Step 2: Take Inventory
Check your refrigerator, freezer, and pantry to find out what items you have.
Always keep a list of staples you have to avoid buying more.

53. Step 3: Create a Meal Plan
Plan meals for one or more weeks at a time.
Use a meal planning calendar if desired
Remember to incorporate Dietary Guidelines for Americans and MyPlate Recommended servings.

54. Sample Meal Planner

55. Searching for Recipes www.allrecipes.com www.foodnetwork.com
Allows you to enter ingredients you have on hand and generates a list of recipes.
Also have an app on the iPhone or iPod Touch

56. Step 4: Create a Shopping List
Use the information from your meal plan and inventory to create a list of items needed from the store.
Clip coupons for any needed items on your list.
You may check online for coupons:

57. Step 5: Shop Wisely
Try shopping only once a week to save time and money
Make sure you are not hungry during shopping
Don’t be afraid of the store brands
Shop the perimeter of the store first where you will find less processed and healthier foods.
Buy produce in season or frozen if cheaper.

58. Tips to Remember Remember that meal planning does not have to be hard!
Planning meals ahead of time helps save time, money, reduces stress and helps meet your nutrient needs.