Great Hacks For Better Eating On A Budget

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Annis Shields
5 years ago
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1 Great Hacks For Better Eating On A Budget

2 Let s Talk Superfoods

3 What is a Superfood? A whole food that is nutrient-dense However, the term is a marketing tool there is no scientific definition

very tart and requires sweetener Wheatgrass: Pros: Contains high

Goji Berries: Pros: good source of vitamins and minerals Cons:

digestion Cons: tastes dusty i All of these superfoods can play a

4 Identify The Following Superfoods? A B C D Acai Berries: Pros: high in antioxidants Cons: expensive; very tart and requires sweetener Wheatgrass: Pros: Contains high levels of vitamins and minerals Cons: can cause stomach distress Goji Berries: Pros: good source of vitamins and minerals Cons: expensive Turmeric: Pros: anti-inflammatory properties; aids digestion Cons: tastes dusty i All of these superfoods can play a role in a healthy eating plan, but there are regular foods that can provide similar nutritional benefit for a fraction of the price

5 Take-Away Be wary of foods that claim to do it all. Instead, aim to create a balanced diet by incorporating elements of superfoods vitamins, minerals, healthy fats, antioxidants, fiber that, in combination with each other, provide variety, flavor diversity and interest

6 Let s Talk About Other (More Accessible) Foods That Are Super In Their Own Way

7 Whole Grains Add fiber which may help lower cholesterol Provide vitamins and minerals Complex carbohydrates that satisfy and keep you full longer

8 Identify The Following Whole Grains? A B C D Quinoa Farro/Spelt Steel Cut Oats Red Rice

9 Quinoa Technically a seed, not a grain One of few plant products that is a complete protein Can be used in place of rice Comes in white, red, and black varieties All varieties are gluten-free Ranges from $4 to $7/pound depending on brand, quality, etc.

10 Farro/Spelt Ancient grain with Italian roots A type of wheat Interesting alternative to rice Hearty and chewy Can be expensive, as much as $12/pound

11 Oats A good, inexpensive source of fiber and good nutritional bang for your buck Come in several forms Steel cut Rolled (aka old-fashioned) Quick cooking Instant

oats Stir in liquid Add a pinch of salt to balance flavors Stir fruit,

12 Oats (Cont.) Overnight oats is a popular alternative to regular oatmeal Use rolled oats Stir in liquid Add a pinch of salt to balance flavors Stir fruit, nuts, seeds, etc. before serving Cooked quinoa adds a protein boost Add flaxseed meal or chia seeds for additional fiber and vitamins

13 Rice

14 In Asia, How Much Rice Does The Average? Person Eat In A Year? About 175kg (385 pounds) American average is 14 pounds

15 Nutritionally, Brown Rice Is Best Bran is left on the kernels Adds fiber, vitamins, and flavor Cook time increases Can substitute for white rice in recipes but with adjustments

16 Other Exotic Rice Varieties Can Add Diversity To Your Diet Red rice and black ( forbidden ) rice are varieties that have similar nutritional properties as brown rice Bamboo rice: short-grain rice infused with bamboo juice, giving it a pale green color and sticky texture.

17 Instant And Boil-in-Bag Options Instant rice has little flavor and has lost a lot of nutritional value (fiber, vitamins) because it s been excessively processed Boil-in-bag rice is slightly more nutritious than instant but the cooking technique is tedious

18 Berries

19 Berries Berries (including cherries and cranberries) can provide numerous vitamins, minerals, and antioxidants Add to smoothies, cereal, sauces, salads, etc. Frozen fruit has similar nutritional benefit and is often less expensive than fresh Dried berries are equally nutritious but be careful of added sugars and quantities consumed

20 Healthy Fats

21 How Many Pounds Of Olives Are Required? To Produce 1 Cup Of Olive Oil? 10 pounds

Olive Oil Olives have been cultivated for 6000 years, and the olive trees in the Mount of Olives are over 2000 years old Extra-virgin olive oil has high levels of antioxidants as

22 Olive Oil Olives have been cultivated for 6000 years, and the olive trees in the Mount of Olives are over 2000 years old Extra-virgin olive oil has high levels of antioxidants as well as moderate amounts of vitamins E and K Made by pressing olives to expel the oil. The best quality olive oil is widely believed to be extra-virgin the first pressing of the oil

23 Olive Oil (Cont.) How to buy Lots of choices at the store but not all extra-virgin oils are created equal Flavor profiles vary widely due to type of olive used, region produced, etc. Expect to spend about $8 on a decent bottle from the store Look for oil bottled in dark-colored glass Keep away from heat and light sources as they cause the oil to deteriorate over time Use oil for salads, dipping, recipes

24 Avocado Another popular way to consume healthy fats Choosing an avocado Ripening hard avocado Cutting avocado

25 Leafy Greens

26 Leafy Greens Greens like kale, collards, chard, beet, and spinach pack a nutritional wallop with vitamins, minerals (good source of calcium!) and antioxidants. Best to eat raw, roast, or sauté

27 Wrap-Up/Questions

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