Category: Health, Fitness & Wellness
Lesson 1: Introduction & Fundamentals
Key Concepts:
Healthy eating on a budget involves making smart food choices that promote nutrition while also being cost-effective. This means selecting affordable ingredients that are high in nutrients and planning meals to maximize value.
Resources:
– Reading: [Eating Well on a Budget](www.helpguide.org/wellness/nutrition/eat-healthy-for-less)
– Video: [Healthy Eating on a Budget: Smart Food Choices](https://www.youtube.com/watch?v=CF4gF5xLn3E)
Key Takeaways:
– Understand that healthy eating does not require expensive “superfoods.”
– Meal planning is crucial for reducing food costs and minimizing waste.
– Prioritize buying nutrient-dense foods that give the most benefit for their cost.
Activity:
Reflect on your current grocery shopping and meal planning habits. Write down three changes you can make to improve the nutritional value of your meals while sticking to your budget.
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Lesson 2: Practical Application & Techniques
Real-World Use Cases:
Explore practical meal prepping strategies and cost-saving grocery shopping tips.
Resources:
– Reading: [Food Shopping and Meal Planning](www.nutrition.gov/topics/shopping-cooking-and-meal-planning/food-shopping-and-meal-planning)
– Video: [Secrets to Eating Healthy on a Budget](https://www.youtube.com/watch?v=ICVIgJ_ZUuE)
Key Takeaways:
– Meal prepping saves time and money.
– Buying in bulk and selecting store-brand items can cut costs.
– Incorporating more plant-based proteins, like beans and lentils, can reduce expenses.
Activity:
Create a one-week meal plan using low-cost ingredients. Focus on balancing proteins, vegetables, and grains while keeping within a set budget.
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Lesson 3: Advanced Insights & Mastery
Expert-Level Insights:
Explore top tips for maximizing nutrition and employing effective grocery shopping strategies from nutrition experts.
Resources:
– Reading: [30 Tips to Help Your Family Eat Better](www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/daily-tips-to-help-your-family-eat-better)
– Video: [A healthy diet, a healthier world](https://www.youtube.com/watch?v=XMcab1MFaLc)
Key Takeaways:
– Using seasonal and locally sourced produce can boost nutrition and lower costs.
– Critical thinking during shopping, like understanding label ingredients, can prevent unnecessary spending.
– Participate in community-supported agriculture (CSA) programs for fresh and economical produce.
Activity:
Evaluate a recent grocery receipt. Identify items that could be swapped for healthier or more budget-friendly options based on your new learnings.
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Assessment Test
Question 1: What is the main advantage of meal planning when aiming for healthy eating on a budget?
– A) It allows you to explore new recipes
– B) It ensures a varied diet
– C) It helps in reducing costs and minimizing food waste
– D) It decreases cooking time
*Correct Answer: C) It helps in reducing costs and minimizing food waste*
Question 2: Which of the following is a cost-effective protein source to include in a budget-conscious diet?
– A) Beef steaks
– B) Almonds
– C) Lentils
– D) Salmon
*Correct Answer: C) Lentils*
Question 3: Why is buying store-brand items recommended for someone eating on a budget?
– A) They usually have better packaging
– B) They are always healthier
– C) They are often less expensive with similar quality
– D) They offer more variety
*Correct Answer: C) They are often less expensive with similar quality*
Question 4: What is a benefit of buying seasonal produce?
– A) It is cheaper and often more nutritious
– B) It is always organic
– C) It requires less preparation
– D) It is available in all grocery stores
*Correct Answer: A) It is cheaper and often more nutritious*
