Eat Well, Spend Less

8:06 you can use them in soups and stews and8:09 using the right cooking method they can8:11 be quite8:13 flavorful again milk and milk products8:17 are also included in that protein part8:20 of your plate so you can use them um to8:23 give you protein and when you're buying8:25 your milk or milk products they're8:28 always cheaper when you buy again in8:31 larger amount so that 4 liter bag of8:34 milk is much cheaper than buying a8:37 carton of milk and you can freeze milk8:39 up to three months in your freezer and8:42 take it out before you have to use it it8:45 thinking you know that's a big bag and8:49 you won't go through it before it goes8:52 bad you can always freeze8:54 it canned fish canned fish can be an8:59 next expensive way to give you an9:01 excellent source of protein because fish9:04 also has the heart healthy9:06 Omega-3s and the good thing about canned9:09 fish is you know they have a longer9:11 shelf life they're easier to use so a9:14 tuna sandwich for lunch is a great way9:17 to use um canned fish and let's not9:20 forget the eggs The Humble eggs are9:24 quite inexpensive and an excellent9:26 source of protein so when you think9:28 about the eggs you can always think9:31 Beyond breakfast you can use eggs in um9:35 frittatas or kiche to be used as a main9:38 meal for lunch or9:41 dinner and eggs have excellent9:45 biological value protein because they9:47 have the amino acids in the egg are of9:51 good quality protein so go ahead and use9:55 the eggs so these were a few tips for9:58 saving on10:02 protein let's talk about10:05 vegetables so bringing you back to that10:08 balanced plate half a plate was10:12 recommended to be filled with10:15 non-starchy vegetable and fruit so the10:18 non-starchy vegetables include all your10:20 vegetables like your broccoli spinach10:24 onion tomato mushrooms Bok Cho lettuce10:29 um carrots and so10:32 on so one tip as you must have noticed10:35 is seasonal vegetables when you buying10:37 fresh vegetables buying seasonal is10:40 always cheaper I do know because um you10:43 know the berries if you have noticed in10:45 Winters the the same berries can get so10:48 expensive in Winters but in summer when10:50 they're locally grown and seasonal10:52 they're much10:54 cheaper buying frozen vegetables and10:57 fruit can save us a lot of doar and11:00 frozen vegetables and fruits they can11:02 also help prevent food waste because11:05 then you're not worried about finishing11:07 them quickly because you can use as much11:09 as you11:12 want the frozen vegetables and fruits11:15 are flash fro Frozen that's a process11:19 which ensures that the nutritional value11:22 of frozen vegetables and fruit is intact11:25 so don't be worried about using frozen11:28 vegetables for the nutritional value11:30 they as good when you're buying frozen11:33 vegetables and fruits for fruits try to11:36 buy fruits which are11:38 unsweetened and for vegetables try to11:40 buy just the plain vegetables not the11:43 ones which are seasoned or which have11:45 some sauces or gravies added to11:49 it and if there's some vegetables in11:51 your fridge which are which you think11:54 are wited or mushy you don't have to11:57 throw them away preventing food we waste11:59 is a great way to save dollars and we'll12:01 talk more about that a bit later on in12:04 the slide so if you have some you know12:07 mushy tomatoes wited vegetables you can12:10 use the tomatoes to make pasta sauce for12:12 later on you can take all your12:15 vegetables chop them up and make them12:17 into a soup or a stew the bananas which12:21 are overripe or almost going bad you can12:24 chop them up put them in the freezer and12:27 you can use them for muffins later on12:29 the melons can be used they can be12:33 chopped you can freeze them you can use12:35 any fruit uh for smoothies later12:41 on so these were a few tips um for12:45 saving on vegetables and we'll talk a12:47 bit more about how to buy vegetables in12:50 the store and save12:55 dollars so coming back to the balanced12:58 food plates so as you can see on my13:02 slide this is a simple tool which is13:06 recommended by diabetes Canada to plan13:09 your meals with13:11 diabetes and again half a plate is13:14 non-starchy vegetable and fruit which13:17 includes all your vegetables and the13:19 fruit uh the potatoes the corn and the13:23 sweet potatoes are included in the13:25 quarter portion um of whole grains and13:28 starchy vegetables13:30 and then we have the quarter plate of13:32 protein we briefly talked about um how13:37 you can shopen a budget within each food13:40 group a quick recap for vegetables13:43 buying frozen vegetables and fruits13:46 buying the ones which are in seasoned13:48 and also buying canned of vegetables you13:51 can rinse out the can and you can buy13:54 low sodium canned13:56 vegetable for the protein we had talked13:59 about a lot of options um how to save in14:03 that part of your plate so Blended14:06 proteins meat and beans using a lot more14:09 vegetarian options like your chickpeas14:12 lentil kidney beans experimenting with14:15 new proteins like tofu aded Mami and of14:18 course using eggs and canned14:23 fish the quarter of a plate is also14:26 recommended for whole grain so let's14:28 talk about bit about how to save in that14:31 area now whole greens like pasta brown14:35 rice hinoa have a long shelf life so you14:40 can always buy in bulk when these items14:43 go on sale you can buy them in bulk and14:46 keep them in the pantry to be used later14:49 on if you have the freezer capacity you14:52 can always buy a larger packs of bread14:56 and put them in the freezer because the14:58 bread um is more fresh if you freeze it15:01 and then you can take it out as needed a15:04 slice or15:06 two also buying less processed grain can15:09 help us save money so for example for15:12 breakfast rather than buying instant15:15 oatmeal which has cinnamon and brown15:17 sugar maybe you want to buy a large bag15:20 of uh oat Flakes and um season them or15:26 you know you can add your own fruit you15:28 can add your own your cinnamon powder or15:30 any flavor you want it's always cheaper15:33 than buying the quicker and processed15:36 graen and also much healthier so here15:39 we're talking about eating well as well15:41 as saving15:46 dollars and remember there's a glass of15:48 water so the drink of choice with the15:50 meal is always15:54 water okay so now we had a meal plan or15:59 we have made a list we ready to go16:01 grocery16:02 shopping so what to do when you're in16:05 store when you're in store when you're16:07 looking for your fruits and vegetable16:10 try to buy there is a section where some16:13 of the imperfect vegetables and fruits16:15 you know which are not in the best of16:17 shapes are sold at a lower cost and also16:22 um some of the reduced vegetables now16:25 they might be a bit mushy and not as16:27 fresh but if you're PL planning to use16:29 it the same day or the next day they're16:32 always a great buy they're at half the16:33 price and you can also cut them up and16:37 freeze them to be used later16:39 on expiry dates and best before16:44 dates research shows a huge amount of16:48 food is wasted in household uh in every16:52 household based on the best before dates16:55 now the best before dates are not an16:59 indicator of food safety before the date17:03 or after the date best before dates are17:07 indicator that that particular product17:10 is its Optimum flavor shape texture and17:15 nutritional value at that date or before17:18 that date so even after the date if the17:21 food is stored properly and in the right17:24 way it's still okay to consume it17:28 completely depends it's your judgment so17:32 what I'm trying to say here is we don't17:34 have to throw the food out just because17:37 its past is best before date use your17:40 judgment the food is still okay to use17:44 beyond the best before date now expiry17:47 dates are different expiry dates are17:51 used on only certain products for17:54 example infant formula and yes the food17:58 Beyond on the expiry date needs to be18:00 thrown because it's not safe to be18:03 consumed so think before throwing out a18:07 food which is beyond the best before18:09 date use your judgment if it looks okay18:13 to eat it probably18:16 is many stores honor um coupons sale18:21 coupons from other stores they price18:23 match so it might be worthwhile to go to18:27 to pick up your flyers and the coupons18:30 and go to the store and see if they18:32 price match um the sale items I already18:36 mentioned about the imperfect produce um18:39 and also the produce on reduce you can18:42 buy them chop them and freeze them for18:45 use later18:47 on again stick to that grocery list18:51 planning can be an important way to save18:54 um money on U meal prep uh meal planning18:57 sorry so remember the grocery list and19:00 stick to it that way you will only buy19:04 the items which are19:12 needed okay so let's talk about19:16 leftovers sometimes when we cook meals19:19 we have leftovers even when we go out to19:21 eat we might have19:23 leftovers leftover can be a great way to19:27 save time when you're on the goal oh and19:29 also to save your dollars if you take19:32 the leftovers and freeze them in the19:35 right way they can be there for the next19:37 wheel so when whenever you have19:41 leftovers make sure you put them in19:46 smaller containers airtight containers19:50 put the date expiry date or not expiry19:53 put the date they need to be used up19:55 before and you can freeze19:57 them I always um tell my clients it's a20:01 great idea to buy in bulk and also to20:04 cook in bulk so when you're cooking uh20:07 batch cooking like I say that so if20:09 you're cooking in larger batches then20:12 you can always take smaller portions and20:14 freeze them for later on this will not20:17 only save time and energy but you will20:20 have a meal handy in your freezer uh20:22 when you're on the go and that might20:24 prevent you from you know ordering a20:26 takeout or buying Foods from20:31 outside fridge clean out20:34 Fridays now one day of a week you might20:38 want to look in your fidge and freezer20:40 and see which foods20:44 are uh coming close to going bad and you20:47 might want to clean up your fridge so20:48 all your leftover vegetables you know20:50 the welted onions the tomatoes the20:53 carrots you can do a quick stir fry with20:55 them with the leftover meat in your20:57 freezer and anything you want to finish21:00 before the next round of groceries or21:02 you can use them in soups and stews and21:05 sauces um for later on so clean up your21:08 fridge use up all the items which are21:10 there before you go ahead and buy a21:13 fresh um lot of21:16 grocery so21:18 leftovers you can always use them up up21:21 and prevent food21:26 waste talking about food waste so we did21:30 talk about those best before dates21:32 that's a great way to prevent uh food21:35 waste and21:36 again sticking to the grocery list21:39 buying only the items which you need you21:43 know me I did mention to buy items on21:45 sale but just because the item is on21:48 sale it's not a good idea to buy it only21:52 if it fits into your meal planning your21:55 household meal planning or you're going21:57 to be using that22:00 when I'm buying Foods it's a good idea22:03 to discuss with family when you're22:05 making that meal plan knowing what22:07 people like and buying only items which22:10 your family will eat that again can22:13 prevent food22:23 waste so we have again a lot of22:27 resources a available in the community22:30 when you're trying to eat healthy cook22:34 on a budget it does come with time you22:37 will get more familiar with which22:40 grocery stores are cheaper and less22:43 Frills you will find which foods you22:46 know there's a cycle when foods go on a22:48 sale so you'll get more familiar and22:50 more Savvy in how to save your22:53 dollars we mentioned about you know22:56 using different foods um maybe lentils23:01 tofu and cooking at home can be a great23:05 way to save money with the eating out23:09 has become so expensive these days and23:12 if you're wanting to learn how to cook23:14 more at home you can always visit your23:17 local library or we have if you have23:19 access to the internet there's so many23:23 wonderful websites available on my23:27 screen um I've listed three websites the23:30 last one the unlock food is a it's it's23:34 a website by the registered dieticians23:36 of Canada it's very credible all the23:39 information is credible there and they23:41 have amazing recipes which are healthy23:44 you can even um if you're typing23:47 diabetes friendly recipes they have menu23:50 plans and they have recipes and when you23:53 click on the recipe they will actually23:55 link you to a video showing you how to23:57 make it and and then you can actually23:59 see the nutrition breakdown uh in terms24:01 of carbohydrate and protein so check24:04 that website out it's quite24:07 interesting also we have listed two24:10 websites spend with py uh sorry spend24:14 with pennies and Budget Bites these can24:17 help you again to Smart24:21 Shop with the24:23 growing with the rising prices of24:26 grocery and just the cost of24:29 living there might be times where we24:32 might be struggling with food24:34 insecurity so there are a lot of24:36 resources in the24:38 community you can visit the local food24:41 bank I find when you go to the local24:44 food24:45 bank you can fill up on Staples like24:48 your bread and rice and24:51 pasta and you can save your food dollars24:55 to buy more of the expensive produce24:58 which you don't get at the food bank25:00 like your vegetables frozen vegetables25:02 fresh vegetables and your protein and25:06 milk there are lot lot of local soup25:09 kitchens where you can drop by for a25:11 meal and there's always there'll be some25:14 kind of a cooking uh demonstration25:17 happening there are faith-based25:21 organizations locally where you have our25:23 dropin centers for meals and uh I will25:26 highly recommend checking out out the25:29 local community health centers there you25:32 have um free cooking classes and25:36 also taking part in the Community25:39 Kitchens so in Community Kitchens you25:42 can grow your own vegetables and food25:46 and you can use them so that is all done25:48 by the government that they give you25:49 areas where you can grow your own fruits25:51 and vegetables and use for um your25:55 cooking later25:57 on25:59 so these were some of the resources to26:01 help you um if you're experiencing food26:10 insecurity so the bottom line getting26:14 being a Savvy Shopper is26:17 increasingly important these days26:20 healthy eating doesn't have to break26:22 your26:23 budget it just takes planning so making26:26 that menu looking at those flyers you26:30 might want to set aside a time in the26:33 week to plan for eating well to planning26:36 your menu grocery shopping cooking ahead26:40 you know you might just reserve a couple26:42 hours on Sunday to do a big batch of26:44 cooking and put it in your fridge to be26:47 used later on for the week so you always26:49 have some healthy food Available to26:54 You Make a list grocery list and stick26:57 to it and again think about preventing27:01 that food27:03 waste thank you very much uh for27:06 listening to the presentation and27:08 hopefully we'll see you again soon thank27:16 you