Archive for the ‘Consumer Skills’ Category:
One of my favorite websites…
I want to introduce you to one of my favorite websites– Spend Smart. Eat Smart. –hosted by the Iowa State Extension Service. It recently got a make-over to make it even more appealing. Check out the fresh, crisp new look, as well as new features such as comment and question buttons, polling feature, a whole new recipe site with search and rating features, and a lesson section.
The goal of the website is to help consumers spend less to eat better. The new site’s content is focused in three areas: Plan, Shop and Eat. To encompass this new approach, the site tagline is now: “3 Easy Steps to Healthy Meals.”
The web site is designed to appeal to families who want to eat healthy on a budget. Check it out, then bookmark it as one of your favorites. I guarantee you’ll go back to it frequently.
“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.
Subscribe to the comments for this postChoose melons for value and nutrition
Melons are probably one of the best values when it comes to food selection. Why? First of all, melons are cheap – right now a melon in season (cantaloupe or watermelon) is around .02 to .05 per ounce. Second of all, it is low in calories and full of water and fiber which helps you feel fuller on fewer calories.
Melon is a better value than a value meal
If you ate a pound of melon, it would cost, on average, about .50 cents. Better still, it would only contain about 144 calories and barely any fat or sodium. Compare that to the “value menu” double burger from your favorite fast food restaurant. One double burger is about $1. But it is only 5 ounces – so you would have to eat 3 of them to get one pound – and that amounts to $3 and about 1170 calories, 2760 mg of sodium and almost 60 g of fat.
You might laugh because you would not eat a whole pound of anything at one sitting. But over the course of the day you probably eat several pounds of food. So, the big question is: are you eating mostly burgers or mostly fruits and veggies? When you want value, think of your health and choose more melon and other fruits and vegetables, not the fast food board offerings.
Melon is a great “shopping stretcher”
Melon can sit at room temperature for a few days. So, while you eat all of the produce that perishes faster, like peaches and berries, the melon is patiently waiting and gently ripening. After a few days you can slice it and have fruit for the rest of the week. It is like you went shopping again! Hint: if you are buying several kinds of melons, it is best to use up the watermelon first, within three days. Cut melon of all types should always be stored in the refrigerator.
Melon is a great multi-vitamin food
A serving of watermelon, cantaloupe or other melon is an excellent source of Vitamins A, B6 and C plus a healthy amount of potassium and fiber.
SEE your melons for easy serving
Follow the SEE principal for melon preparation: Slice, Eat, Enjoy! How easy is that?
“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.
Cutting Your Largest Non-Fixed Expense – Saving on Food & Groceries
Grocery shopping – you’ve got to do it, right? Going out to eat – you don’t have to, but sometimes it just turns out that way. Believe it or not, the average family of four spends more than $500 on groceries and food each month.
You can easily add another $50 or $100 to your monthly savings by making simple changes:
START by shopping smart at the grocery store:
•Shop with a list and coupons when purchasing groceries. If you purchase certain items regularly, stock up on them when they are on sale for additional savings. One consumer expert says grocery items go on sale about every three months, so buy enough to get you to the next sale cycle.
•Buy in-season produce. Not only is the produce more fresh, but also is substantially cheaper. Consider other options such as the Farmer’s Market or local farmers for fresh vegetables and fruits.
•Avoid convenience food. Pre-cooked, pre-sliced or pre-packaged food is more expensive. Buy a head of lettuce rather than a bag of salad, and create your own “100 calorie” snack packs.
SUBSTITUTE and ANTICIPATE for further savings:
•Eat less meat. Meals with smaller portions of meat, or none at all, are often cheaper and lower in fat than their high-meat counterparts. Consider substituting beans for meat or enjoy pasta with summer vegetables for a few dinners each week to add to your savings.
•Don’t just pack your lunch; bring snacks and beverages with you as well. A $2 snack or water bottle adds up over time. If you’re going to be away from home, be prepared- and save.
AVOID restaurants, but if you must:
•If you’re going to go out to eat, go at noon rather than at night for less-expensive options. Before you go, check the newspaper for advertised specials or coupons. If your favorite restaurant does not offer coupons, consider ordering a salad or an appetizer rather than an entree or sharing a meal with your dining companion.
Make sure to bank your savings! Track your progress towards a savings goal by joining America Saves, and using the America Saves My Savings Tracker for free to record deposits and monitor your progress.
Source: America Saves “Kick Start Your Savings” campaign
“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.
Beware of calories in the 3 B’s
Americans are notorious for underestimating the amount of calories we consume in our food choices. The three B’s featured below are especially problematic– loaded with calories and packaged in a way that makes consumers think they’re eating one serving, but large enough to be much more. Read on for the details!
Many times, sugary drinks are sold in bottles that look like one serving but are really more. And these are bought “on the go” so they are likely to be consumed all at once – you are not going to put half a bottle of soda in your purse, car, or desk for tomorrow. Additionally, most bottles look rather small when compared to fast food beverage cups.
The lesson: compare one standard measuring cup, one soda bottle, one fast food cup and see the differences in size. The Big Gulp and other fast food cups have desensitized everyone as to the real serving size of soda or other sugared drinks (one 8-oz cup).
How many extra calories per day and per week come from sugared beverages? What are the savings to switch to water and not worry about it?
1) 1 bottle chai tea = 640 calories
2) 1 bottle cola = 200 calories
3) 1 bottle water = 0 calories
Bars
This temptation lurks every time you check out at the grocery store. It is tempting to throw in a candy bar for the hard work of the shopper, right? Well, a quick glance at the back of the wrapper of a big candy bar shows 200 calories. But you have to read the fine print to see that the package contains 3 servings– so it brings in 600 calories!!
Lesson: Candy bars are always really high in calories for their size. Compare chocolate to fruit:
1) chocolate bar, 4 ounces = 600 calories
2) package of 6 chocolate bars = 1380 calories
3) 1 banana = 105
Bags
A crinkly plastic bag is usually a sure sign that something calorie-dense is inside! Think about chips, cookies, crackers, candy and other bagged snack foods.
Lesson – limit the number of bags in your cart before you get to the bagging area!
1) Chocolate chip cookies = 160 calories per ounce or 2080 for the whole bag
2) Chips = 150 calories per ounce or 1500 per bag
3) 1 apple, 4 ounces = 94 calories
Reading calories and portion sizes on the three B’s– bottles, bars and bags– and other packaged/processed foods is important for the realization that they are high in calories and should not fill the whole grocery cart.
Source: Food and Health Communications
“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.
Top 10 Frugal Foods: Spend Less, Get More
Think it’s too expensive to eat a healthy diet? Think again! K-State Research and Extension presents our “top 10” list of frugal foods that combine great taste with a nutritious punch, all for a minimum cost. All of the frugal foods on our list are versatile — try them for breakfast, lunch, supper and snacks.
- Apples and Bananas. A perfect on-the-go snack, both apples and bananas are naturally portable. Eat these satisfying and sweet nutritional powerhouses raw or baked, or add them to salads, desserts and baked goods.
- Beans. Full of antioxidants, dietary fiber and protein, canned beans cost about 23 cents per serving. Dry varieties that you cook yourself cost even less. Keep them on hand to pack into brownbag lunches and to make quick suppers.
- Brown Rice. With a slightly nutty taste, brown rice is a whole grain. It is more nutritious than white rice. Serve as a side dish, at breakfast or as a snack with cinnamon and milk, or add to casseroles and soups.
- Canned Tomatoes. Canned tomatoes make a great base for countless main dishes, dips, sauces, soups, stews and chili. Tomatoes are rich in vitamin C and lycopene. Buy them without added salt if possible.
- Canned Tuna. A versatile addition to sandwiches, salads and casseroles, tuna is high in protein and vitamin D, and low in calories and fat.
- Eggs. Eggs are high in protein and low in cost. Boiled, fried or scrambled — eggs cook quickly, so they’re perfect for breakfast, lunch or supper. For variety, try French toast, huevos rancheros or egg salad.
- Fat-free Milk. A natural convenience food, skim milk offers a healthy dose of vitamin D, calcium, protein and potassium. Serve skim milk with meals and snacks, and use in soups, smoothies and desserts.
- Kale. At about a dollar a bunch, kale is one of the least costly green vegetables you’ll find. Three quick and easy ways to serve kale are to: Serve it hot after pan-frying with garlic and a small amount of vegetable oil; Steam and add to pasta salads or as a topping on homemade pizza.
- Potatoes. White potatoes and sweet potatoes are satisfying and are high in dietary fiber, vitamin C and potassium. Bake, boil, roast, pan-fry or oven-fry them, or add to casseroles or soups.
- Rolled Oats. At just 14 cents, one cup of cooked oats is a heart-healthy whole grain with 4 grams of dietary fiber. Cook oats with fruit for a breakfast or snack, add them to baked goods or use them to ”stretch” the ground beef in meatballs and meatloaf.
Source: Dining on a Dime newsletter, June 2010, Erin Henry and Mary Meck Higgins, K-State Research and Extension Human Nutrition