Supermarket Savings Tips

By Celia Jackson

SU Ag Center

Nutrition Educator

The key to stretching your food dollars is planning and awareness.  Taking the time to plan your family’s meals, budget your food dollars, and write out a grocery list can save your family money on the grocery bill.  The following tips are things you should think about before making that trip to the supermarket. Remember, changing habits is hard!  Try one or two of these tips during each supermarket trip.  Soon you’ll see some relief in your grocery bills.

 1. Plan your menus.  Remember to consider what you have on hand, your family’s food preferences, your time schedule and MyPyramid when planning meals. 

2.     Keep a grocery list.  Creating a grocery list saves you time and money at the supermarket.  Keep your grocery list where it’s easily accessible, such as on the refrigerator, this will help you to keep an on-going list of items as your supply becomes low. Remember to stick to your list.


3.     Know the regular pricing of items you normally purchase.  Keeping tabs on pricing of common items you purchase can save you money by recognizing savings or price increases.


4.     Be alert for unadvertised specials in the store. 


5.     Be aware of supermarket advertising gimmicks.  For example buy one get one free deals.  Pay close attention to price of the items, this deal usually includes a price increase for one item to compensate for the free item.


6.     Compare prices of different sizes and brands of the foods you’re buying.  Find the best priced item by comparing the unit prices.  Unit pricing is located on the shelf tag.  The shelf tag shows the total price (item price) and price per unit (unit price) for the food item.


7.     Ask for rain checks.  If a specially priced item is sold out, ask for a rain check.  It allows you to purchase the item at the sale price at a later date.


8.     Check expiration dates.


9.     Buy the store brands.


10.  Shop in season.  Fresh produce tastes better and costs less when it’s in season.


11.  Avoid convenience foods.  The cost is higher for individually packaged items, such as 100 calorie packs.  Cut cost by buying in bulk and making individual packets using plastic snack or sandwiches bags.


12.  Invest in staple foods when the price is right.  Foods such as canned goods can last an extended period of time on the shelf; so, stock-up when the price is right.


13.  At checkout do a quick inventory of your cart.  Remove any impulse items, such as magazines or candy bars.


14.  Check receipt for correct prices.


15.  Do not shop when hungry!  Shopping when hungry encourages impulse buying of foods that are not on your grocery list.

Contact:  Celia Jackson, MPA, LDN, RD, Southern University Ag Center, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, celia_jackson@suagcenter.com

Maintaining Weight during Winter Months

By Celia Jackson

Nutrition Educator

SU Ag Center

Not everyone has a gym membership; therefore winter weather can make it difficult to participate in outside activities. If your workout plan includes outside activities such as walking, jogging, swimming, or biking don’t let the cold weather break your routine. Avoid inactivity during the cold season. Develop a workout plan specifically for the cold season and avoid making excuses for not exercising. When planning your winter exercise plan think of all the benefits you will enjoy from exercising on a regular basis.

First, think about the goal you will like to set for yourself when thinking of your cold season exercise plan. We set goals for ourselves to provide us a finish line to work towards. Whether your goals are to lose weight or to improve your blood pressure, remember to be realistic. Setting unrealistic goals such as a 20 pound weight loss in a short period of time sets us up for failure. Start off slow and work your way up to the larger goals.

The next task is to determine what physical activity you can and will enjoy doing during the winter season. You should also consider available blocks of time you have for accomplishing physical activity when choosing an exercise routine. Some great indoor exercise activities that can keep your routine going are dancing, Pilates, yoga, jump roping, or mall walking. To relieve boredom try choosing 3-4 activities for you to do on different days of the week. Invest in some dumbbells and a stash of fitness DVDs to create a at home gym.

If time is an issue try bringing your athletic shoes to work and taking a short brisk walk on your lunch break. If space allows team up with your co-workers and do a short aerobic DVD during your breaks. You can also exercise throughout the day. Try exercising for 15 minute intervals at least 2-4 times throughout the day. And do not count out the family. Build your exercise routine around family time. Exercise as a family, this allows you to spend time with your family while becoming physically fit and showing your children model behavior. Remember, some physical activity is better than none.

Some other tips to remember while planning and achieving your winter exercise routine are to maintain hydration and purchase the appropriate exercise wear for the season. It’s easy to remember to drink fluids when it’s hot outside. However, in the middle of winter, you might forget. Proper hydration means drinking fluids before you feel thirsty. A minimum of 64 ounces of water or water-based beverage per day is a good start. Any amount of physical activity increases your hydration needs. Also, sport drinks can provide hydration, but be aware of the extra calories. Choose some of the low calorie options available. Beware of “designer water!” These products promise hydration and 100% intake of a variety of vitamins and mineral, but are usually full of sugar. Stick to consuming vitamins and minerals the old fashion way, by eating a healthy diet with a variety of foods.

If you do choose to conduct physical activity outside during the winter season dress properly. Long sleeve shirts, gloves, hats, pants, and thicker socks can help you avoid feeling cold or experiencing dry skin or wind burns to your skin.

Aim for at least 150 minutes (2 hours and 30 minutes) of moderately intense physical activity per week. Participating in 150 minutes of moderately intense physical activity can result in an increase in health benefits caused by increased physical activity. A low level of physical activity can contribute to the onset of chronic diseases, thus decreasing your quality of life. Being physically active during the winter season can be simple and enjoyable with a well thought out plan that is best for you. Most importantly enjoy the benefits of maintaining your exercise routine such as keeping off the winter weight.

Sources: www.eatright.org and www.americanheart.org

Contact:  Celia Jackson, MPA, LDN, RD, Southern University Ag Center, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, celia_jackson@suagcenter.com

Thanksgiving and Christmas eating without the weight

By Celia Jackson

Nutrition Educator

A study conducted by National Institute of Child Health and Human Development shows that Americans gain about one pound during the winter holiday season, this is big differences from the previously belief of five to ten pounds.  However, this does not mean we can have more to eat this Thanksgiving and Christmas holiday.   A weight gain of one pound during the winter holiday season can accumulate and eventually lead to obesity.  Remember, it is always easier to gain weight than to lose weight. 

The average holiday dinner equals to about 3,000 calories and 230 grams of fat and this is only one trip to the dinner table. Therefore, if you eat twice on Thanksgiving or Christmas Day you have potentially consumed 6,000 calories and 460 grams of fat. To avoid consuming so many calories try some of these Holiday Survival Tips:

• Eat a light, healthy snack before dinner.  This will help curb you hunger.
• Use smaller dishes to serve your dinner.  This will help control portions.
• Limit alcohol and only drink diet sodas or water.  This will help eliminate some calories.
• Try using healthier recipe substitutions, such as Splenda instead of regular sugar. (Healthy Ingredient Substitutions will be in next week tips)
• Remember to celebrate and focus on what the holidays are really about, spending time with family and friends.

* Sources: American Dietetic Association and National Institute of Child Health and Human Development

Contact Celia Jackson, MPA, LDN, RD, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, (225) 389-3055 or celia_jackson@suagcenter.com

Enjoy Healthy Holiday parties

By Celia Jackson

Nutrition Educator

The holiday season is here, and with the holiday season comes the joyful holiday parties.  If you are like many people, you will attend a holiday party or two during the months of November and December where the menus at these parties ordinarily will not include the most figure-friendly foods.  So here are some tips to enjoying the party without throwing your healthy diet out the window:

• Go easy on the alcoholic drinks. Remember alcoholic beverages provide calories.
• Eat a snack or a salad before attending the party, this will curb your appetite.
• Remember your portion sizes.
• Try only one dessert, if several choices are available.
• Avoid overeating by doing activities such as socializing and dancing.

 Keeping these simple and easy tips in mind will help you to enjoy your holiday parties without regret.  Remember to keep up with your exercise routine during the holiday season.  

To avoid a break in your routine, plan ahead.  Develop a workout plan specifically for the holiday season and avoid making excuses for not exercising.  

When developing a workout plan consider your family’s holiday arrangements. Try to make adjustments to your workout plan to accommodate these arrangements. 

Use this time to experiment with new activities, such as dancing, Pilates, yoga, jump roping, or mall walking.  Invest in some dumbbells and a stash of fitness DVDs to create a at home gym.    

You can also exercise throughout the day.  Try exercising for 15-minute intervals at least 2-4 times throughout the day.  Also, don’t count out the family! Build your exercise routine around family time.  Exercise as a family. This allows you to spend time with your family while becoming physically fit and showing your children model behavior.  Remember, some physical activity is better than none. Continue to motivate yourself by thinking of all the benefits you will enjoy from exercising on a regular basis.

For more tips, contact  Celia Jackson, MPA, LDN, RD, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana parishes, (225) 389-3055 or celia_jackson@suagcenter.com

Chancellor's Wellness Challenge Tip 1: Portion Control

By Celia Jackson

Nutrition Educator

Practicing portion control can be the start of developing healthy lifestyle habits.  You have all heard the saying, “no food is bad food, as long as you practice moderation.”  This statement is true when practicing portion control.  Controlling your food portions involves being knowledgeable of what the correct food portions are.    However, knowing correct portions and actually observing correct portions on your dinner plate can seem distorted.  In the nutrition education community this is referred to as “portion distortion.”  Do not become a victim of portion distortion.  Use the following links as simple on the go guides of correct portion sizes: http://www.webmd.com/diet/printable/portion-control-size-guide

http://www.webmd.com/diet/printable/wallet-portion-control-size-guide

To prevent portion distortion follow these tips:

• ·       Practice using measuring cups and spoons to portion out your food.  This will allow you to actually visualize the correct food portions.
• ·       Weigh your portions (if you have a scale available).  If you do not have a scale compare your food portions to common items such as a standard deck of playing cards, which represents a 3oz serving of meat.   Other examples are available in the guides referenced above.
• ·       Use a smaller plate.  The standard dinner plate is too large.  The smaller plate provides less space to add more food.
• ·       Use plastic snack size bags to pack snacks for school or work.  Having the entire package of snack crackers may tempt you to eat more.  Leave the box at home and pack a 1-2 oz portion in a plastic snack bag.
• ·       Continue to use measuring cups and spoons to portion out your food occasionally.  As we discontinue this practice our portions tend to get larger.  Using the measuring cups and spoons will serve as a reminder of the correct portion.
• ·       When eating out request a take-out box when your entrée is served.  Removing half of the large restaurant portions before you start eating will prevent you from overeating.
• ·       At fast food restaurants stay away from the Biggie and Supersize options.  Avoiding these options will prevent consumption of extra calories and will save you money.
• ·       Prepare a healthy plate.  A healthy plate consists of ½ vegetables and/or fruits, ¼ starches, and ¼ meats or other protein.

Contact Celia Jackson, MPA, LDN, RD, FF-NEWS Nutrition Educator, East Baton Rouge and East Feliciana Parishes, (225) 389-3055 or celia_jackson@suagcenter.com