Teaching your Employees Healthy Eating on a Budget

Report
Teaching your
Employees
Healthy Eating
on a Budget
Janelle Connell, RD, CD
Wellness Coach Specialist
Outline
 Plan
 Buy/Grow
 Prepare
 Eat
 Resources
 Americans
today spend less on food, as a
percentage of disposable income, than
any other industrialized nation.


Americans spend about a tenth of
disposable income feeding ourselves, down
from a fifth in the 1950s.
As the cost of food in America has
declined, we have been eating much
more and spending more on healthcare.
 Michael
Pollan- Food Rules
Stats

1960- 18.6% of disposable income on food


2011- 11.3% of disposable income on food.



3.4% of that spend away from home.
5.2% of that spend away from home
48% of food dollars spent away from home
USDA http://www.ers.usda.gov/dataproducts/food-expenditures.aspx
Plan
 Have

a food budget
How to:
 Write
out all income
 Write out all necessary expenses (house/rent,
car payment, utilities, insurance, gas)
 Subtract to get your disposable income
 Determine what percentage can/should be
spent on food
 Include the family
 USE CASH
Plan

Evaluate your pantry



Use what you have first
Keep a running tally on the refrigerator
Don’t let food go to waste!
Americans throw away 40% of their food
 $2,275 a year for a family of four
 Food waste has increased by 50% since the
1970s


NBC News- Natural Resources Defense Council
Plan
 Meal


Planning
What does a healthy meal
look like?
Plate Method
 Meat:
$3.50/lb
 Veggies: $1.40/lb

Prepared with simple
ingredients
 Avoid
convenience and
pre-packaged foods
Plan
 Meal


Planning Strategies
Find recipes that use similar ingredients that
week
“Theme Nights” or a monthly plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Fish night
Chicken
night
Pasta
night
Crockpot
night
Homemade
pizza night
Leftovers
night
Soup
Plan

Make a shopping list



List based on that week’s meal plan and store
circular
Stick to it!
Only go shopping once


$15 spent every time we go into
the grocery store
Meatless Monday



Plant based protein
Lower cholesterol
Dried Beans: $1.40/lb
Plan

Coupons/Sales


Coupons are the
equivalent to free
money
Finding Coupons:
Sunday Paper
 Store coupons in the
mail
 Printed off the website
 Digital Coupons

Plan

Coupons/Sales

Understanding Coupons:

$1 off any brand X


Buy one get one free


Use this coupon when there is a Buy One Get One free sale or
promotion, products can be purchased for free
Double Coupon Days


Look for the least expensive of brand X (picture will display the
most expensive)
Walmart- Tuesday double coupons- up to $1.00
Store Circulars



10/$10
Loss leaders- front page
Match coupon with sale- lowest possible price
Plan

Challenge your Employees:







Track your food spending for a few weeks
Shop with cash only
Create a shopping list each week, and stick to it
Write out current shopping list, replace one unhealthy snack
with fruit/vegetable
Plan a meatless meal at least once per week
Make a meal without any processed or convenience foods
Tips for Employers:

Provide Meatless recipes in monthly employee newsletters,
coordinate it with what’s on sale



http://www.meatlessmonday.com/
Provide the Sunday newspaper for coupons, leave it in the
break room
Post link to grocery shopping list and/or pdf of a meal planner
Buy

Don’t “just get groceries”



Commit to sticking to your list
Don’t be tempted by the bakery
Shop the perimeter


No need to go down every aisle
Avoid the end caps


Eye level marketing


The store wants you to buy the more expensive option, even if it is on
sale, check the other options
Companies pay more for premiere location on the aisle. Look up and
down for better prices
60% of basket should come from perimeter


Find a balance- we should not sacrifice our health for the sake of
saving money
Because there are not very many coupons for fresh produce, meats,
and dairy, save as much money on other items (cleaning/toiletries)
Buy

Save on nonfood items




More than half of coupons are for nonfood items (shampoo,
deodorant, cleaning products)
Start here
$1 toothpaste with coupon= Free
Keep an eye out for red sticker products



“Manager’s Special” “Lowest Price”
Price lowered to move before it expires
Get creative



Gallon of milk- homemade yogurt,
homemade waffles to freeze,
pot of creamy soup.
Use frozen options
Shop alone

Take your time, don’t be rushed
Buy

Explore other options





Farmers Markets
Bountiful baskets
Utah co-op
Try new produce
Stockpile/Bulk

Bulk items: laundry detergent, dish soap, bags of
rice and pasta, condiments, olive oil
Choose the size with the lowest unit price
 Sometime medium sized items are cheaper
than the bulk size

Buy

Stockpile
Most products sales cycle every 12 weeks
 Buy enough (while on sale, with a coupon), to
last until it goes on sale again
 Example: $1 off coupon for BBQ sauce, printed
4, sauce went on sale for $1, purchased 4
bottles for free- enough to last the summer.
 Try it with cereal:




At least 4 grams of fiber/serving, no more than twice
the fiber in sugar
Kashi: Shredded wheat/
Kellogg’s Mini Wheats- unfrosted
Fiber One
Buy

Stockpile

Meats:

Stockpile your favorite cuts when on sale





Rare to find coupons for meat
Freeze for up to 3 months
Shop from your freezer
Example: When chicken breast was on sale for $1.77/lb,
purchased 6 packages
Choose lean cuts:



Beef: chuck shoulder roast, eye of round, tenderloin, top
sirloin
Pork: Bone-in sirloin roast, bone in rib chop, pork
tenderloin
Poultry: skinless chicken breast, skinless white turkey
meat, extra lean ground turkey
Buy

Stockpile: fruits and vegetables

Raspberries, blueberries can be
placed on cookie sheet and
put in freezer. Once
frozen, place in freezer bag.



Green peppers, onions, zucchini can be sliced and
frozen without cooking.


High in antioxidants, fiber, low in
sugar
Can also be done with bananas, mangoes, apples
Good source of carotenoids, vitamin C (195% DV),
vitamin A (57% DV)
Potatoes and sweet potatoes: make an extra batch of
mashed potatoes and freeze in baggie
Buy
 Don’t
buy more than you need
 Recipe Tour with Chef and Dietitian at
Harmons- Free!
Buy

Essential items

Dried beans

1 cup= 1 g fat, 2 mg sodium, 15 g fiber (60% Daily Value),
15 g protein


Ground Flax


2 Tbsp= 2 g fiber, 3 g protein, 20% DV Vitamin E
and Folic Acid
Yogurt


2 Tbsp= 4 g fiber, 3 g protein, 2400 mg Omega-3
Wheat Germ


Canned: Over 700 mg sodium
40% DV calcium, 25% DV vitamin D
Dark green vegetables

1 cup Spinach: 7 calories, 56% DV vitamin A,
181% DV vitamin K
Buy

Grow

Average family with a
vegetable garden spends $70
a year on it and grows an
estimated $600 worth of
vegetables



Green beans will generate $75 worth of crops
for each $1 you spend on seeds
Herbs


National Gardening Association
Basil at store- about $3 vs whole plant $3
Good for the body, good for the soul
Buy
 Challenge



Go shopping alone, after you have eaten a
snack or meal
Grow something
Visit a farmers market and try something
new
 Tips

your Employees:
for Employers:
Provides fresh produce in the break area
Prepare

Carve out the time

Prep


Cut up fresh veggie ahead
of time
Batch cooking




Use for “those days”
Make larger batches of foods that take longer to
prepare
Example: Prepare 4 cups of dried beans and freeze
them in 2-cup portions
Example: Whole chicken on sale for $.90/lb. Cook in
slow cooker, shred chicken meat and store in 2 cup
freezer portions to be used for chicken enchiladas,
chicken potpie, etc.
Prepare
 Slow



5-10 min to prepare
Allows use of tougher cuts of
meat
http://crockpot365.blogspot.co
m/
 Get


cookers
creative with left-overs
Roast beef turns into stew or
beef stir fry
Chicken breast turns into
homemade BBQ chicken pizza
Prepare
 Challenge



Try a new recipe
Limit eating out to 1x per week
Make a vegetable with your dinner
 Tips

your Employees:
for Employers:
Harmons Cooking School
 $25-60
Eat

Eat Less/Portion Control

Sacks Study- NEJM 2008




Slow down, enjoy your food
Focus on quality over quantity, notice the
satisfaction factor


Conclusion: Reduced-calorie diets result in clinically
meaningful weight loss regardless of which
macronutrients they emphasize.
Calories count!
Have 3 different colors on your plate
Natural sigh
http://www.nejm.org/doi/full/10.1056/NEJMoa0804748#t=abstract
Eat
 Eat

Less/Portion Control
How to teach your employees portion
control
 Wallet

Guide
http://www.webmd.com/diet/printable/walletportion-control-size-guide
 Portion
control plates/utensils
Eat
 Provide


appropriate eating conditions
Provide utensils, microwave, toaster, etc.
Give your employees enough time
Mindful Eating
Mindful Eating
Eat: Corporate Food Policy
Sample Company-wide Nutrition Policy
I. Purpose
To provide an environment conducive to and supportive of healthy eating habits for all
[COMPANY NAME] employees and clients.
II. Policy
[COMPANY NAME] has a commitment to provide an environment that encourages
healthy eating habits among its employees and clients.
III. Potential Policy Statements to Include:
a. [COMPANY NAME] will provide fruit and vegetable food choices that are low in fat at
company meetings and functions. At company functions which offer food, one or more
healthful entrees, side dishes, snacks, beverages or desserts will be served
b. Vending Machines: Vending machines will offer a variety of snack foods, including
healthful alternatives. Drink machines will provide water and 100% fruit juices, as well as
sugar-free and caffeine-free soda selections.
c. Price Structure: Food identified as low fat/low calorie will be priced lower than
unhealthful foods.
d. Labeling: Food that is considered healthful will be labeled to identify it.
e. Doughnuts, bars, giant muffins, pastries, sweet rolls, pies, cookies, sugared beverages
(regular sodas, punch, etc.) will NO LONGER BE SERVED to employees or clients during
meetings or be paid for with [COMPANY] funds.
f. [COMPANY] will not offer food at mid-morning or mid-afternoon meetings,
presentations or seminars two hours or less in length.
g. Employees are discouraged from bringing food into the worksite to share with other
employees.
http://www.eatwellworkwell.org/policies.htm
Eat

Challenge your Employees:







Mindful eating- do not eat in front of the TV, computer,
while reading, or in the car. Be sitting at a table.
Measure out your portions
Use a salad plate for dinner
Follow the Plate Method
Keep a food journal
Measure your hunger/fullness level
Tips for Employers:




Provides small sized plates in the break room
Offer portion control plates as a prize/give-a-way
Evaluate your vending machines
Have a food policy and someone who oversees it
Health Coaching
 1:1
support
 Tailored to the individual
 Goals based on readiness to change

Small and simple
 Accountability
 Capture
and track data
Resources

Books:




Make it fast, cook it slow- Stephanie O’Dea
The $5 Dinner Mom Cookbook- Erin Chase
Food Rules: An eater’s manual- Michael Pollan
Websites:




http://www.eatwellworkwell.org/policies.htm
http://www.webmd.com/diet/printable/walletportion-control-size-guide
www.choosemyplate.gov
http://frugalliving.about.com/od/grocerysaving
s/tp/Free-Meal-Planners.htm
“Eat food, not too much, mostly plants”
Michael Pollan

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