Healthy Eating on a Budget. Help you and your clients make the best choices

Transcription

1 Healthy Eating on a Budget Help you and your clients make the best choices

2 What is Cook n n Kiwi? An interactive course that s provides information and skills on healthy eating on a budget Aimed at people who work in the community with families It is available across the Auckland metropolitan region 2

3 COOK N N KIWI - Why? Health advantages to eating well at home Financial advantages Advise been given out correctly Urgent problem and growing Existing expertise in related areas Strengthen links between health and social service providers Raise awareness of healthy eating Reducing the risk of CVD, diabetes and obesity 3

4 Principles Clear and simple message What we say needs to be consistent and support other initiatives Represents diverse cultural groups Memorable and FUN! Do no harm Widely accessible for free 4

5 WHY BOTHER? Being overweight is the leading cause of loss of healthy life 1 in 4 adults are overweight or obese 1 in 5 children are overweight and 1 in 12 are obese ~11,000 deaths each year in NZ due to lifestyle, so are preventable: - of these 8,000-9,000 due to dietary factors - 2,000 3,000 due to low activity levels 5

6 Why is Healthy Eating Important? Nutrition Related Diseases: Overweight, Obesity- May lead to.. Type 2 Diabetes and its complications Cardiovascular Disease High Blood Pressure High cholesterol Breathing problems Several common cancers, gout, gallstones, osteoarthritis, depression, low self esteem 6

7 To maintain a healthy weight Calories In = Calories Out 7

8 To reduce weight Calories In < Calories Out 8

9 IMPACT OF 5-10% WEIGHT LOSS ON RISK FACTORS Blood sugar Blood Pressure Total Cholesterol HDL Cholesterol Triglycerides 9

10 Ways To Reduce your RISK Physical Activity Healthy Eating Medication 10 10

11 PHYSICAL INACTIVITY 11

12 Food Choices 12

13 FOOD CHOICE Why do you choose the food you eat? Flavour likes and dislikes Taste sugar, salt fat! Affordability financial constraints Convenient easy to make, takeaways Tradition and habit Social pressure celebrations, funerals Health food groups, nutrients, energy value 13

14 ACTIVITY What are the four food groups? 14

15 THE FOUR FOOD GROUPS WE ALL NEED THESE EVERY DAY: Wholegrain bread, cereals & potatoe 5-6 servings Vegetables and fruit servings Low fat dairy products 2-3 servings Lean meat, fish, skinned chicken, eggs, dried beans, lentils, chickpeas* 1-2 servings (* current recommendations are 4-5 servings of legumes/week - great for the budget!) Fluids: 6 8 cups/day (2 litres) 15

16 ACTIVITY but what is a serving? how much do we need? Group activity: draw a line from the food picture to the hand picture showing the size of the portion recommended, as shown in the example. 16

17 Instructions: draw a line from the food picture to the hand picture showing the size of the portion recommended, as shown in the example. 17

18 HEALTHY EATING but what is a serving? Vegetables and fruit:1 fruit or 1 serving-spoon of vegetable, 5-6/day Wholegrain bread, cereals & Potato: 1 slice of bread, 1 Weetbix or 1serving spoon of porridge, 5-6/day Low fat dairy products: 1 cup milk or 1 pottle yoghurt, 2-3/day Lean meat, fish, skinned chicken, eggs, dried beans, lentils, chickpeas: 1 palm-sized serving, 1-2/day Fluids: 6 8 cups/day (2 litres) water, tea, coffee, low-fat milk, ( Diet drinks occasionally). 18

19 PORTION SIZES meat, chicken, fish, eggs potato, kumara, rice, bread, pasta, taro protein carbohydrate vegetables broccoli, tomato, carrots, peas, cabbage 19

20 Fat content of processed meat 20

21 Fat content of fish 21

22 Fat content of chicken 22

23 Fat content of beef 23

24 Thin spread of margarine 24

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28 MEAL PATTERN: Start the day with breakfast Have regular meals (3/day is good) Include the 4 food groups daily Reduce fat intake, especially saturated fat (ie. animal fat) Reduce salt intake Increase fibre intake, esp. soluble - - include high fibre, low GI carbs. Adequate fluids: 6-8 cups/day 28

29 OUR LUNCH! Sandwich ingredients: Bread 2 slices 18c Margarine 2 tsp 4c ½ egg 10c or tuna ¼ tin 35c lettuce leaf ~ 1c Sprouts ~ 12c Total = 45c with egg or 70c with tuna per serving Compare with bought sandwich: ~$4.50 (~8x more!) 29

30 OUR LUNCH Scones* Ingredients: Flour 3 cups (125g/cup)**: 50c Baking powder 6 level teaspoons (or 2 level tablespoons) - Salt ¼ teaspoon - margarine 7 5g (5 Tb): 33c milk 1 ¾ cups: 61c Total = $1.44 for 15 scones, or 10c for each scone Compare with bought scone: ~$3 - $4 each (>10x more!) + ½ cup (50g) cheese, 50c = 13c each scone, or + ½ cup (75g) sultanas /dates:@ 36c = 12c each scone *from: The Great Little Cookbook, page 37. * * Self-raising flour is only a little more expensive than regular flour and very convenient for baking 30

31 OUR LUNCH Vegetable Fritters * Ingredients: Eggs 2 30c Flour 1/2 cup (125g/cup) : ~8c Baking powder 1 level teaspoon - Milk ¼ - 1/2 cup: ~10c 1x425g can whole kernel corn: $1.23 Total = $ 2.43 for 4 servings, or 60 c per serving Compare with bought fritters: ~$4 minimum/serving (>10x more!) * from: The Great Little Cookbook, page

32 DVD Shop for Your Life 32

33 HOW TO MAKE HEALTHY FOOD CHOICES Label Lingo Low Fat Lite or Light Sugar Free Diet Fat Reduced Low GI (Glycaemic Index) Cholesterol Free No Added Sugar Salt Reduced No Added Salt 33

34 READING FOOD LABELS FIRST LOOK AT THE NUTRITION INFORMATION PANEL Fat: Look for products <10g fat/100g of which less than 2g is saturated fat Fibre: Look for products > 5 g fibre/100g Aim for g of dietary fibre/day (adult) Sugar: Look for products < 10g sugar/100g (if a cereal like muesli has healthy dried fruit and no added sugar then 20g sugar/100g is OK) Salt: Look for products with < 450 mg /100g; 34

35 NOW LOOK AT THE INGREDIENT LIST! Ingredients are listed in descending order Hence the main ingredients are at the top of the list Some preservatives, colourings, artificial sweeteners are in code so they can fit on the label. 35

36 BASIC INGREDIENT LIST*- COST Food Prices Breakfast cereals Bulk buying Fresh Food Types of Milk Fruits and Vegetables Canned and Frozen Food Sauces (Hint: * keep to the perimeter of the supermarket, and stick to your list! See The Great Little Cookbook, p.15) 36

37 MORE BUDGET TIPS $ Grow your own vegetables/ herbs Choose the lean meat cuts - you get more for your money, not just fat and bone. Buy budget brands Takeaways. Don t throw food away use leftovers Don t waste energy 37

38 MAKE THE $S GO FURTHER Cheaper shops/ markets Be prepared have a menu plan and a shopping list Buy only what you need at the supermarket Don t shop when you are hungry Fruits and vegetables in season Check specials - in mail outs - for meat, fruit and vegetables (See The Great Little Cookbook, p.16) 38

39 THE HOME BRAND MAY BE MUCH CHEAPER - CHECK THE COST/100G 39

40 TAKEAWAYS VS HOME MADE : FOR 4 PEOPLE Fast Foods Home Made KFC = $ pc chicken, 4 sides (chips, mashed potatoes, coleslaw or rolls) Fish & Chips = $18-$26 Fish ($3 5/piece)= $12 $ 20. Chips = 6.00 Chinese = $22.00 Sweet n Sour Pork = 8.00 Chicken Vegetables = 8.00 Fried rice = 6.00 Chicken & Chips = $15.00 Cooked chicken, oven fries, coleslaw Fish & Chips = $13.00 Crumbed fish (frozen fillets) 6 pc 1kg oven fries + Frozen vegetables Chinese = $12.00 Chicken ($10/kg) 500g = g frozen stir-fry vegies = 2.00 Rice (1 ½ cups uncooked) = 3.00 Soy sauce, garlic and honey =

41 MENU PLANNING Group Activity: Plan a healthy day s meals for a family of 6 on a budget and justify your choice Breakfast Lunch Dinner Snacks Shopping List and where to Shop 41

42 TOGETHER WE CAN PLAN A WEEK S S MENU Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Lunch Dinner Snacks 42

43 MENU PLANNING Planning is the easiest way to stick to a budget. Breakfasts can all be the same if you wish; Lunches can all be variations on the basic sandwich; Dinner main course; dessert can just be a fruit, unless you need to catch up on the dairy, in which case include yoghurt, ice cream, custard, etc. Build on the basics in your pantry & fridge *, include beans etc. in place of meat several times/week, and oily fish such as tuna, salmon or sardines 2x/week * See The Great Little Cookbook, page 17 43

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45 Resources 45

46 Barriers Cost Venues Proactive approach Flexible timing Contents appropriate to group 46

47 Results 2 dietitians, student nurses, project co-ordinator and me working on the course Completion of a work book 40+ sessions have been completed Follow ups are being booked Pre and post questionnaires show increase knowledge Participants enjoy the course Lots of requests for bookings 47

48 Knock on Effects! Train the Trainers February 2009 Diabetes Projects Trust Hindu translation Tongan translation 48

49 A Health, Nutrition and Physical Activity Teaching Resource for Secondary Schools. 49

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51 THANK YOU! The healthy choice can be the easy choice. and often the cheapest! 51 51