5 Healthy on Any Budget OBJECTIVE

To share information on available resources including SNAP, WIC and other local programs that can help families healthiest at your local grocery store. 1. 2. 3. 4. 5. 6.

SPECIAL CLASS NOTES

PRESENTATION SCRIPT Notes

Slide 1 INTRO: EATING HEALTHY ON ANY BUDGET • As we all know, grocery shopping for nutritious isn’t always easy, especially when there are over 40,000 different products to choose from. • A majority of those food products are highly-processed and are often on sale, which makes them seem like the more affordable choice. • That’s why it helps to have a strategy. • This week, we’ll discuss resources that are available to help put nutritious foods on your table, as well as steps you can take to make your next trip to the store stress-free, budget-friendly, and healthful. • Keep in mind, the following suggestions won’t work for everyone or every family. Depending on work schedules and other constraints, you might use these tools, or you might not … • First, let’s look at some of the programs that are available to help put healthy groceries on your table: SNAP and WIC. Slide 2 SNAP • SNAP stands for the Supplemental Nutrition Assistance Program. • It was created in order to ensure that all Americans have enough to eat. • With SNAP, a monthly stipend is provided based on income level and number of family members in the home. • For many individuals and families, it can be a source of support each month, allowing you to put a little more food on the table. • stores, some farmers markets, corner stores, and some . They cannot be used for alcohol or tobacco, cleaning supplies, paper goods, or prepared foods. • but now, participants can shop using an EBT (Electronic Balance Transfer) Card, which works like a credit or debit card.

FEAST: Week 5 1 Slide 3 WIC • Another resource that can be helpful is WIC. Rather than individuals Notes or families in general, WIC was created to support Women, Infants and Children (up to age 5) by providing additional nutritional and • They provide nutritional support through paper checks, vouchers or sometimes EBT dollars that can be redeemed for certain approved food items including milk, cereals, fruits and vegetables, bread, • WIC Is also a very useful resource to get education about women’s health, breastfeeding, and much more. • WIC programs vary state-to-state and funding is often limited. Search for the WIC number for your city or state to apply. • WIC does NOT ask for citizenship status on their application and you can apply online. Slide 4 LOCAL BENEFITS • Depending on where you live, there are numerous local programs you also may be eligible for. • These include PROGRAMS HERE] • To search online for all national programs you may be eligible for, go Slide 5 WE ALL NEED SUPPORT! • There are many reasons why working individuals and families struggle • Programs like WIC, SNAP, and other local programs were created because hunger is an issue facing too many Americans today. • If you are currently utilizing the program or in need of these your family healthier and less hungry. We can all use any help we can get. Slide 6 TIP #1: PLANNING • tricks you can use to help you eat healthfully on any budget. • Smarter shopping begins before we ever set foot in the store. • First, it can help to have one day each week devoted to planning, shopping, and preparing food. The same day usually works best. For example, you might choose Sunday afternoons. Slide 7 MEAL PLANNING TIPS • Depending on how much time you have, it can be helpful to make a of the you want to make over the next several days. • Then, think of ways to reuse ingredients. • For example, if you’re making bean and cheese whole wheat burritos on Monday night, make extra beans and use them the next day for a southwestern bean and quinoa . • make when you get home from work each night. It will also help you simplify your shopping list because you can buy a smaller selection of ingredients and reuse them in different ways. • Slide 8 TIP #2: MAKE A LIST • Once you know what meals you’re going to make, create a

FEAST: Week 5 2 shopping list. • This step is especially important because it will keep you from being Notes tempted by all the food marketing and sales in the store. • it’s not on your list, don’t buy it. • This will keep your purchases on track, making sure you have the ingredients you need, and that everything you buy goes to use and not waste. • you’re in the store. Slide 9 TIP #3: SHOP THE PERIMETER FIRST • Now you’re ready to go to the store. • Remember, it’s best to begin in the outer aisles, where all of the fresh, whole foods are. • tempted to buy food not on your list Slide 10 TIP #4: BUY PRODUCE THAT IS GROWN LOCALLY AND IS IN SEASON • When shopping for fresh produce, you’ll save money by shopping for only what’s in season. • distant, warmer climates, making them cost more. Slide 11 TIP #5: BUY FROZEN WHEN IT’S NOT IN SEASON • If you really want strawberries, look in the frozen food aisle. Frozen fruit and vegetables are picked at the height of ripeness and frozen to preserve them, so they have a high level of nutrients. • Just be sure that there are no additional ingredients like sugar, salt, or preservatives. Slide 12 TIP #6: WHEN IT IS IN SEASON (OR ON SALE) BUY MORE THAN YOU NEED, AND FREEZE THE REST • On the other hand, if it’s summer, and there are fresh strawberries on sale, consider buying extra and freezing them yourself. • Speaking of sales, there are often weekly specials on produce that is getting too ripe and needs to be sold. Keep an eye out for deals, and revise your accordingly. Slide 13 TIP #7: CHECK THE UNIT PRICE • Another way to save money is to look at the unit price. • The unit price tells you how much the item is by weight or measure. • In this example, if you were just looking at the item price, you might • But the unit price is actually the way to tell which item really is cheaper. • twelve cents an ounce. • you compare, you’ll see it’s just a bigger container. The yogurt itself is actually less expensive per ounce. • So you get more yogurt for less money. Slide 14 TIP #8: CHOOSE WISELY • Finally, avoid convenience foods sold in smaller packages. • Manufacturers charge more for the additional packaging. • Instead, buy the item with the best unit price, or when possible buy in bulk. • Then, mix your own cinnamon or fruit into it. It doesn’t really take

FEAST: Week 5 3 much more time, and you’ll also save on sugar and preservatives. Slide 15 TIP #9: PREP AHEAD Notes • • Wash your lettuce, wrap it in a damp towel, and store it in a zip lock bag. • Cut veggies and fruit and store in small containers. • This way everything is available—fast and easy—when you’re hungry and need it most. It’s like a healthy version of “fast food.” Slide 16 THE REAL DEAL ABOUT VALUE MEALS • Meal prepping is a good skill to learn, especially when every night is challenging because of a busy schedule. • Scheduling a few hours a week to meal prep can result in multiple meals that you can reheat in a few minutes. • Some nights, you still may want or need to go through a drive through, but this small change can help with a meal or two each week. • Let’s take a look at how much can help save money by comparing a fast food meal and a homemade meal! Slide 17 INGREDIENT COMPARISON OF LENTIL STEW • Let’s start by looking at the cost and nutrients in a homemade meal, like “Angela’s Lentil Stew.” • Check out the ingredients. • Check out the price … and remember this is enough for a family of 4! Slide 18 INGREDIENT COMPARISON: BIG MAC MEAL • Now, let’s compare that to a Big Mac Value Meal. • We know what’s in the lentil stew. What’s in a Big Mac? • Slide 19 BUN INGREDIENTS Slide 20 CHEESE INGREDIENTS Slide 21 SAUCE INGREDIENTS Slide 22 BEEF INGREDIENTS Slide 23 PRICE COMPARISON: BIG MAC VS. LENTIL STEW • Now, check out the price. • Keep in mind, that’s the cost to feed one person. The cost to feed a family of 4 is over $20. • Now, let’s look at the again. The cost of the recipe is a little higher overall, but it feeds four people! Slide 24 HEALTH COMPARISON: BIG MAC VS. LENTIL STEW • • many of the essential nutrients that you need in a day. Slide 25 HAPPY TUMMY ON NUTRITIOUS FOODS • Feeling fuller longer on more nutritious food, for less money, should make your stomach pretty happy.

RECIPE: WHOLE WHEAT PASTA SALAD

SHARING CIRCLE: FAMILY FOOD HISTORY

GOAL SETTING • Continue to share as a group and in partners and update strategies.

FEAST: Week 5 4 FOOD BENEFIT RESOURCES

National Resources Women Infants Children (WIC) - https://www.fns.usda.gov/wic/women-infants-and-children-wic Website provides pre-screening tool Center on Budget and Policy Procedures - State SNAP Websites - https://www.cbpp.org/research/ food-assistance/snap-online-a-review-of-state-government-snap-websites Provides links to every state’s SNAP program resources Senior Farmer’s Market Nutrition Program - Federal nutrition assistance for seniors that provide $4 coupons to seniors over the age of 60 to purchase fresh fruits and vegetables from farmer’s markets

California Sign up for SNAP Online - https://www.getcalfresh.org/ Sign up for SNAP In-Person - Farmer’s Markets with Market Match

New York City - https://www.hungerfreeamerica.org/neighbor- hood-guides-food-assistance Provides resources for SNAP/Food Stamps, WIC, School and Summer Meals, senior meals, soup and food pantries, and farmer’s markets that accept SNAP as payment. (Downloadable forms in English/Spanish) - https://www1.nyc.gov/site/doh/health/health-topics/health-bucks. page markets. Some markets also conduct free cooking demonstrations. Weekly CSA program that sells 10-15lbs of locally grown produce. Accept SNAP and Health- Bucks - https://www.grownyc.org/greenmarket/ourmarkets Farmers markets across all 5 boroughs. Accept EBT, Debit-Credit, and FMNP (WIC) - https://www.cityharvest.org/programs/mobile-markets/ Mobile markets distribute free produce in high need neighborhoods across all 5 boroughs Farmers’ Market Nutrition Programs (FMNP) - https://www.agriculture.ny.gov/AP/agservices/ fmnp-forms-documents.html markets

Digital/Tech Resources FreshEBT - https://www.freshebt.com/ Free IOS/Android App that enables users to safely check their EBT balance and search for near- Website also provides information on every state’s deposit schedule and application portal SnapFresh - http://snapfresh.org/ MySchoolApps - https://www.myschoolapps.com/

FEAST: Week 5 5 FEAST’s full 16-Week Teaching Guide and curriculum materials available to purchase after attending a FEAST Leadership Training. Visit our website below for more details.

https://feastforall.org/take-action/start-a-group/

16 Week Curriculum Outline

NUTRITION ED/ SKILL BUILDING SHARING CIRCLE RECIPES Introduction to the 1 Food System Current Eating Black Bean and Quinoa Salad Intro to Processed vs. 2 Whole Foods Personal Commitment 1) 3 Social Connections Social Networks - 4 Structural Changes Starting with Loving Acceptance icana 5 Budget Lentil Stew

The Elvis: Peanut Butter and Banana Sand- 6 Emotional Eating wich

7 Body Image Overnight Oatmeal

8 Proteins Label Reading Part I: 9 Ingredients Food & Relationships Black Bean Burger Label Reading Part II: 10 Nutrition Content

Two Meals in One: Eating Out Survival 1) Chickpea Salad and 11 Control, Reward, Punishment The Big Three: Part 1 12 Sugar Self-Forgiveness Bean Tacos 13 Fat Past Wounds and Current Impact Avocado Citrus Salad

Overcoming Challenges and 14 Sodium Celebrating Success Zucchini Spaghetti 15 Review Rainbow Wraps 16 n/a

FEAST 6 Materials oned b FEAST, INC. Presentation le aailable for prchase. 1 Materials oned b FEAST, INC. Presentation le aailable for prchase. 2 Materials oned b FEAST, INC. Presentation le aailable for prchase. 3 Materials oned b FEAST, INC. Presentation le aailable for prchase. 4

Lentil Stew Serves 8 to 10

Ingredients: ● 1 Tbsp olive oil ● 1 small yellow onion, finely chopped Special Notes: • Prepare the stew in ● 4 garlic cloves, minced advance to class. During ● 1 medium carrot, chopped the class, you can ● 2 stalks celery, chopped demonstrate how the ● 1 small zucchini, chopped ingredients are ● 2 medium potatoes, cubed prepared. ● 2 cups dry green (or red) lentils ● 8 cups vegetable broth Equipment: ● 1 tsp dried basil • Knife + cutting board ● 1 tsp dried thyme • 1 large stockpot ● 1 tsp dried cumin • 3-4 small bowls ● 1 Tbsp dried oregano • Measuring spoons • Ladle for soup ● 2 dried bay leaves

● 1 lemon ● Salt and pepper to taste

Directions: 1. Add oil to a large pot and heat on medium until hot. Add the onion, garlic, carrot, celery, zucchini, and a pinch of salt. , stirring occasionally, until the onions are translucent, approximately 6 to 7 minutes. 2. Add the potatoes, lentils, broth, and spices, season with salt and freshly ground black pepper, and stir to mix well. Increase the heat to high and bring to a boil. Once boiling, reduce the heat to low, cover and simmer until the lentils are soft, approximately 35 minutes. 3. Turn off the heat and let the stew sit covered for 30 minutes to allow the flavors to bind. 4. If the stew thickens as it sets, mix in more broth as needed. 5. Add a squeeze of lemon just before serving to brighten up the stew.

Did You Know: 1/2 cup of lentils provides 9 grams of protein (that’s 50% more than an egg) and has 8 grams of fiber!

Cooking Tip: Lentils are cheap, easy and quick cooking. Instead of a soup, you can cook them in broth or water and then drain them to serve as a salad or side .

Sharing Circle Family Food History

The second half of each FEAST meeting is a sharing circle, in which a topic is introduced and each participant has the opportunity to share on that topic. Today’s topic is family food history.

Every family is unique. Can you think back to a time around your early family dinner table? Were mealtimes happy or stressful? Was there enough food or did you feel hungry? What kinds of foods did you eat together? Who prepared your meals? Do any of these early memories or ways of eating impact you today?