The fourth video in our nutrition education series is all about eating well while spending less in the grocery store. With the cost of food these days, eating well while on a budget can be difficult, especially when you add on the additional costs of living with diabetes. Registered Dietitian & Certified Diabetes Educator, Vidhi Agrawal, will discuss ways to make your grocery dollar go further while boosting your nutrition and saving money at the checkout!
Speaker: Vidhi Agrawal, RD, CDE
Speaker: Vidhi Agrawal, RD, CDE
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
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
Category Tags: Diet & Nutrition, General Tips, Healthy Living;