Healthy eating on a budget

1
Healthy eating on a budget

• Stephanie De Maio, RD

2
Things they dont want you to know!

• All natural foods on the outside aisles of the
  grocery store!
• All healthier options tend to be on higher
  shelves-like cereal
• Store brands are just as good as name brands
• Flyers and coupons are worth it

3

• Frozen and canned foods have generally the same
  nutritional value
• Bulk isnt always cheaper!
• All grocery stores have high end, to lower end
  versions of themselves
• Ie loblaws, fortinos, no frills
• Dominion, food basics, price chopper
• Same food, from the same place, just cheaper!

4
Safety issues

• Dented or expired canned good
• Moldy anything
• Off coloured meats/poultry
• Fish that has a fishy odour
• Not worth the risk!

5
New products/hot topics

• PC blue menu
• Our compliments
• organics

6
Food groups

• Fruit and vegetables
• Grains
• Milk and milk products
• Meat and alternatives

7

• Try to have at least ¾ groups/meal
• Try to eat every 4-6 hours
• Everyone is different, nutrient needs differ by
  CD4/VL
• Metabolic issues
• weight

8
If I could make a few really good suggestions for
healthy eating

• A good cereal
• Whole grains
• Not too much sugar
• Fibre
• Fruits and veggies
• Good quality protein

9
Protein

• Healthy, .8-1g/kg of body weight
• Good quality
• Meat
• Fish
• Poultry
• Eggs/dairy/cheeses
• Soy
• Beans/legumes/nuts/seeds, when combined

10
Other things

• Look at the flyers
• Cut the coupons
• Cook in bulk
• Know your food groups