1. Nutrition, Wellness and Planning!
Meal planning
Food guide pyramid
Grocery shopping
Budgeting
Unit Pricing
Storing Food

2. Food guide pyramid

3. Understanding Food Guide
Orange – grains
Green – vegetables
Red – fruits
Yellow – fats and oils
Blue – milk and dairy products
Color this in as homework, with the serving goals listed.

4. Food pyramid message Eat a variety of foods
Have foods from every color, every day
Eat less of some foods and more of others
Eat less of the foods from the skinny bands and more from the larger bands

5. How much do I need to eat? Depends on your AGE, GENDER, ACTIVITY LEVEL
DAILY Estimates:
Grains – 5-6 oz. (whole grain is best)
Vegetables – 2 – 2 ½ cups
Fruits – 1 ½ cups
Milk/ Dairy – 3 cups (calcium rich foods)
Meats, Bean, Fish, and Nuts/Protein – 5 oz

6. Why do I need to know this?
What you eat affects the way you look and feel.
Reaching for your best level of health is called wellness.
Food is your source of energy for physical and mental activities.
Eating healthy protects you from illness.

7. Nutrients are… Released from food during digestion.
Digestion is the process of breaking down food into a form the body can use.
Absorbed into the bloodstream and carried to cells to do their work.
Affect body processes such as heartbeat, blood flow, breathing…
In turn affecting how you feel and how much energy you have.
Lack of nutrients causes health problems.

8. The nutrient team Proteins (meat, fish, poultry, milk, cheese, eggs)
Help build, repair, and maintain body cells and tissues
Carbohydrates (starches, grains, potatoes)
Provide energy and fiber
Fiber adds bulk to help food move through digestive system to eliminate waste.
Fats (animal & plant sources)
Provide energy & supply essential fatty acids for normal growth and healthy skin
Saturated fat: animal products; too much can cause increased risk of heart disease (meats, egg yolks, cheese, butter)
Produces cholesterol, a waxy substance that clogs arteries in your body
Unsaturated fats: plant products; generally liquid at room temp (vegetable oil, olive oil, canola oil)
Vitamins (A, B, Thiamine, Riboflavin, C, D, E, K)
Needed in small quantities to help regulate body functions
Helps body use other nutrients, store & use energy, & fight infection
Minerals (Calcium, Fluoride, Iron, Potassium)
Elements needed in small amounts for sturdy bones & teeth, healthy blood, & regular elimination of waste
Water
Regulates body functions & carries nutrients to body cells; aids in digestions, removes wastes, & control of body temperature
Need 8 glasses a day; lost through perspiration and urine

9. Portion sizes Ounce Tablespoon Cup ½ cup 3 oz serving Size of walnut
Size of thumb
Cup
Size of your fist
½ cup
Size of tennis ball
3 oz serving
Size of deck of cards

10. Meal planning Plan a balanced meal based on foods you like
Compare your chosen foods to the Food Guide Pyramid
Check vitamins & minerals
Check your list to see what other foods you need to eat a balanced diet.
My tip: choose a variety of foods that have lots of color!!!

11. Smart supermarket shopping tips
Go when you are NOT hungry
Go during off-peak times
After work hours, 5-7 pm, and weekend mornings are peak
Make a list and use it
Plan better for what you are going to cook
Avoid going back to the market for a forgotten item
Eat healthier and avoid reaching for something on impulse
Save money by not grabbing foods that aren’t on the list
Plan and buy enough food to last until the next shopping trip
Plan recipes to make for the week
Pick the best market for you
Seafood selection, bakery, double coupons, organic, sales, etc

12. Food label lingo aka Nutrition Facts
Printed on all packaged foods & are posted near produce, meats, poultry, fish
Labels allow you to compare different foods to see how they differ in fat, calories, protein, and other ingredients
Smart shoppers are careful about health food claims on packages
Ex. Reduced fat = required to have less fat than the regular version; doesn’t mean low in fat

13. Helpful food label terms
Healthy: food is low in fat (especially saturated fat or trans fat, which have been linked to heart disease), & has limited amounts of cholesterol & sodium.
Free (ex. Sugar free): the food contains only a tiny amount of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving.
Good source: one serving provides 10%-19% of total daily needs for specific nutrient
Low sodium: one serving has 140 milligrams or less
Low fat: one serving contains 3 grams of fat or less
Reduced (ex. Reduced fat): one serving has 25% less fat
Light: one serving has 50% less fat or 1/3 fewer calories than regular version

14. Reading food labels tutorial
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15. Unit pricing
Unit pricing tells you the cost per pound, quart, or other unit of weight or volume of a food package.
Where do I find it?
It is usually posted on the shelf below the food. The shelf tag shows the total price (item price) and price per unit (unit price) for the food item.
How do I find the best buy ?
Unit prices tell you the cost of one unit, such as an ounce.
Find unit price labels on the shelf edge right under the package.
Use unit prices to compare costs of different brands of the same food.
Unit pricing makes it easy to compare the prices of different sizes of the same brand.
Use unit prices to compare different forms (such as fresh, canned, or frozen) of the same food.
Choose the food that has the lowest price per unit to save money.

16. Unit pricing tutorial
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17. Shopping tools Your LIST!
Organize your list according to the store layout. This will help keep you focused. When you get distracted, you are more likely to be tempted to see—and buy—things that are not on the list
Coupons
Check for coupons online
Don’t use a coupon to justify buying the product; often coupons are for expensive brands; store brand could be cheaper
Use them for items you would only NORMALLY buy
Organize coupons in a binder or coupon book labeled with categories
Price Book
Use a price book to find real deals. This simple system helps you monitor the prices of frequently purchased products. Make your own price book:
Find or buy a small address book or notebook.
Write down the product name, package size, price, store and date.
Compare the written prices to advertised specials. After a few weeks you’ll know the best prices and be able to stock up so you never pay the “regular price.”
Sale Ad/Flyer for store & other stores

18. No store will have the best buy on everything you want!
where do I buy?
Farmers market or Co-op
Fresh, local, supports neighbors, in season only
Convenience Stores
Charge higher prices; if only picking up milk it’s great!
Supermarkets
Typically have everything you need; fluctuating prices
Wholesale clubs/warehouse clubs
Buy in bulk; requires membership
No store will have the best buy on everything you want!

19. Spend smart strategies
Make a "Go To" list of your family's favorite meals and the ingredients you need for them. Buy those ingredients when they are on sale.
Supply and demand is an old rule, but it's true. When there's a lot of something, it's cheaper. Buy foods, especially fresh fruits and vegetables, when they are in season.
When you plan ahead for healthy snacks, you're less likely to reach for the bag of chips when you're hungry.
To ensure a healthy diet make sure your meal plans include something from each food group: Fruit, Vegetable, Meat, Bread, Dairy.
Iowa State University Extension 2010