12 Visits Savvy Shopper Curriculum
Purpose: The purpose of this 12 visit course is to facilitate participants in their journey to develop skills in saving money allocated to food while eating healthily to meet nutritional needs. Participants will work closely with a Registered Dietitian.
Goals/Objectives
After completing this curriculum, participants will:
Sustain Dietary Changes by developing strategies to maintain the dietary modifications achieved during the program.
Incorporate Recipe Variety by exploring and incorporating new recipes into meal plans to add diversity and prevent dietary monotony.
Save Money by utilizing budget friendly food staples, grocery shopping tips and preventing waste.
Review Progress and Changes by evaluating overall changes in weight, laboratory results, and Nutriquiz scores achieved throughout and after the program.
Develop a Long-Term Sustainability Plan by formulating a personalized plan to sustain the positive budgetary and dietary changes and maintain the achieved health improvements.
Metrics to measure: Weight, lab changes, final Nutriquiz
Introduction
Welcome to the Eating on a Budget education series! My name is <YOUR NAME>, and I’m your Registered Dietitian with Foodsmart.
Changing the way you eat and grocery shop takes time and practice.
Throughout the 12 visits, I’ll be here to support you every step of the way. I’ll help you to develop skills and knowledge to save money while also maintaining healthy eating.
Throughout this curriculum we will cover topics including:
Eating balanced meals & choosing nutritionally dense foods
Budget friendly food staples
Meal planning
Saving money on produce and proteins
Grocery shopping tips
Growing your own food
Food storage and preventing waste
Repurposing leftovers and planning emergency quick meals
Once completed, you will have gained the knowledge and skills to confidently maneuver grocery shopping and meal planning for a healthy diet, while also saving money and staying on budget for you and your whole family.
Do you have any questions before we get started?
Visit-by-visit outline
Introduction: Getting to Know Each Other
Getting to know your patient, with course introduction and basic tips. Learning the why behind your patients behavior change, short term and long term impacts of eating healthy or being hungry.
Metrics to measure: Weight, relevant labs, Nutriquiz, food insecurity screening.
Eating balanced & choosing nutritionally dense foods
Education on what eating balanced meals is and what nutrient dense foods are. Discussion of the impacts of these decisions when eating on a budget and how things perceived cheaper may not be supplying your body with enough nutrients.
Metrics to measure: Diet recall
Budget friendly food staples
Best budget friendly food staples to have on hand. Highlighting budget friendly fare recipes on app, discussing the recipe components that make them cheaper options.
Metrics to measure: Weight and relevant lab check in
Meal Planning 101
Basics of meal planning keeping in consideration time and resources, utilizing the foodsmart app meal planning tool.
Metrics to measure: Diet recall
Saving money on produce
How to choose the best produce for your budget. Focus on local and in season produce benefits and how to work into your week's meal plan. When to buy frozen/canned products and why it is a great option for cutting meal costs
Metrics to measure: N/A
Choosing budget-friendly protein
How to choose the best protein options for your budget. Discuss cheaper cuts of meat, plant-based protein, cutting meal cost ideas such as adding beans into meatloaf or meat sauce and roasting a whole chicken at the beginning of the week for meal prep.
Metrics to measure: Nutriquiz, weight check in, relevant labs
Save money while you shop
How to find the best priced items while in the grocery store by looking at per unit price, sell by/use by date, choosing store brands, & what to buy in bulk.
Metrics to measure: N/A
Growing your own food
Planting basics to enhance your groceries. Easiest things to grow and how this can help save money.
Metrics to measure: N/A
Meal Planning Pro
Revisiting meal planning. Plan ahead for busy and emergency nights so you wouldn’t resort to takeout. Examples are: breakfast for dinner, freezer meals, and crock pot cooking. Teaching per serving meal breakdown to budget for multiple meals.
Metrics to measure: Diet recall, weight and relevant labs
Storing your food and preventing waste
Tips on storing your food and making it last. What can you freeze and keep for later. How to use the scraps from food items.
Metrics to measure: N/A
Repurposing leftovers & food safety
Planning on using leftovers or repurposing leftovers to get the best bang for your buck nutritionally. Food safety with a focus on how long food items can last as leftovers, and reheating standards.
Metrics to measure: N/A
Graduation and handoff
Summary of everything learned through the course and how to continue to meet goals.
Visit Outlines:
Visit 1 Topic: Eating healthy on a budget introduction
Description:
Getting to know your patient, with course introduction and basic tips. Learning the why behind your patient’s behavior change, exploring short term and long term impacts of eating healthy or leaving your body hungry.
Sub-topics:
Identifying motivation for change
Nutrition Assessment & Health History
Impacts of eating healthy or being hungry
Foodsmart App Introduction
Basic tips for eating on a budget
Metrics to check in on:
Weight
Relevant lab value updates
Food insecurity screening
Nutriquiz
Handouts/Activities/Homework
Develop skills and knowledge of eating healthy on a budget.
Gain understanding of healthy eating to apply to daily life.
Participants will feel confident in independently planning out a week's worth of budget friendly meals and grocery lists.
Considerations
What can the participant hope to achieve after completing this curriculum?
Improvement in diet quality and knowledge of healthy eating.
Measured through Nutriquiz and diet recalls
Continuous nutrition counseling shows improvement on participants and participants families total diet quality. (https://doi.org/10.1016/S0022-3182(12)80045-8)
Increased self efficacy in choosing budget friendly food options and saving money through meal planning.
Measured through patient reporting
Continuous nutrition education leads to increase in self confidence for grocery shopping on a budget (https://doi.org/10.1016/j.jneb.2017.04.008)
Outcomes to consider
Anthropometrics:
Weight change trending towards healthy body weight.
Change in relevant labs dependent on medical conditions.
Diet recall:
Increase in servings of fruits and vegetables.
Improved overall dietary intake with reporting of consistent balanced meals and snacks including carbohydrates, protein, fats, fruits and vegetables.
Subjective/reported symptoms
Increase in energy levels.
Increased self-efficacy in making positive nutrition choices.
Quality of life:
Money saved through meal planning and grocery shopping.
Positive outlook and confidence in meal planning and making budget friendly recipe choices.
Content Overview
Ask the patient about his/her interest in joining the program. What do you hope to gain?
Document this as motivation to change and revisit throughout the program to drive motivation.
Validate his/her reasoning relating it back to course content and outcomes.
Complete health history, food insecurity screening, and nutrition assessment. Document weight and relevant lab values to health status.
Identify a nutrition focused goal to start working on.
Reiterate that throughout this curriculum, we’ll be focused on introducing ways to save money but also ensuring that you’re eating healthy. Is there something nutritional that you specifically hope to work on throughout these visits?
Examples are:
Go vegetarian for a meal or choose cheaper protein options like canned fish, canned beans or eggs. If choosing canned or frozen, purchase items without added fats, low sodium or zero salt added. You can also rinse beans before eating to reduce sodium content.
Buy store brand products or your food staples in bulk.
Cook at home more than you go out to eat. Cooking from scratch compared to buying convenience items is often more nutritious and cheaper as well.
Consider having a leftover night where you repurpose leftovers from earlier in the week instead of making a whole new meal.
5. Answer any questions regarding handout and highlight that we will cover these topics more in depth throughout the course.
6. Is there a specific tip that you think you can apply during the coming weeks?
7. Wrap up the session with a summary of goals to work on throughout the next few
weeks. If the patient has not yet completed the Nutriquiz, he/she should have this completed before the next appointment.
8. At the next visit, we will discuss what eating balanced means and what nutrient
dense foods are. What questions do you have for me before we end our visit?
Visit 2 Topic: Eating balanced and choosing nutrient dense foods
Description:
Eating a balanced diet that includes nutrient-dense foods is essential for maintaining good health. A balanced diet provides your body with the right amounts of macronutrients (protein, carbohydrates, and healthy fats) as well as important micronutrients (vitamins and minerals).
Nutrient-dense foods are those that are packed with beneficial nutrients relative to their calorie content. These foods tend to be minimally processed and include fruits and vegetables, whole grains, lean proteins and healthy fats.
Sub-topics:
Goal check in
Budget friendly food staples and the why
Budget friendly fare recipes on Foodsmart App highlight
Metrics to check in on:
Weight and relevant lab check in
Handouts/Activities/Homework
Examples at bottom: https://www.eufic.org/en/understanding-science/article/what-is-nutrient-density
Content Overview
Check in with the patient and see where he/she is at this visit. Are there any specific questions that the patient would like to ask?
Check in with the patient on goals set from last week. Did the patient achieve his/her stated goal, or did the patient recognize barriers to the stated goals?
If the patient achieved stated goal(s), congratulate the patient! Explain that you can help the patient to create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goals and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
If you did not complete and review the Nutriquiz at the last visit, review results and relate back to the stated goals or potential to focus on those aspects for a new goal at this visit.
Document an updated diet recall.
Introduce the topic for the visit: Today we planned on discussing what a healthy balanced plate looks like and what nutrient dense foods are. We can then work together to apply it to how you’re currently eating! Does that sound good?
Review Foodsmart Healthy Plate Flyer with the patient.
Cover each food group and section with your patient, highlighting the importance of each nutrient in the diet.
Answer any questions regarding the handout.
Point out instances where the patient’s current diet recall fits into this plate and congratulate the patient. Ask the patient if there are any areas that he/she thinks can be improved upon for his/her meals or snacks. Would the patient like to set that as a goal for this visit? Guide the patient on creating a specific and measurable goal.
Discuss what it means for a food item to be nutrient dense.
Ask the patient if he/she knows what it means for a food item to be nutrient dense.
Explain that nutrient dense foods are foods that contain a higher amount of health promoting nutrients per calorie. As a reminder, calories are what give your body energy and are not something to consider bad. This would mean a higher nutrient dense food would have a good amount of energy from calories and are also foods higher in fiber, unsaturated fats, vitamins, minerals, or protein but are lower in saturated fats, added sugars or sodium.
Another thing to note is that the nutrient density of a food can be altered during the preparation, cooking, or processing of that food. Think of chicken, baked chicken is a great source of lean protein, but if you were to bread and fry that chicken, you’re introducing added saturated fats and sodium bringing down the positive nutrition benefits.
Answer any questions regarding this topic.
Review nutrient dense swaps quick list and discuss the why for these swaps
Examples:
White bread → whole wheat bread: more fiber, protein, vitamins, and minerals
Juice → whole fruit: more fiber and less sugar
Chocolate cereal and whole milk → Whole wheat cereal or oatmeal with fruit and low-fat milk: more fiber, vitamins and minerals, less sugar and fat
Fried chicken and French fries →Grilled chicken salad: less saturated fat and sodium, more fiber, vitamins and minerals
White bread with butter or jelly → Whole wheat bread with peanut butter and whole fruit: more fiber, protein, vitamins and minerals, less saturated fat or sugar
Answer any questions regarding the handout.
Ask your patient if any of these swaps seems like something he/she would like to try?
Wrap up the session with a summary of goals to work on throughout the next few weeks.
At the next visit, we will discuss budget friendly food staples and some ideas of how to use them. What questions do you have for me before we end our visit?
Visit 3 Topic: Budget Friendly Food Staples
Description:
Best budget friendly food staples to keep on hand in your pantry. Highlighting budget friendly fare recipes on Foodsmart app, discussing the recipe components that make them cheaper options.
Sub-topics:
Goal check in
Budget friendly food staples and the why
Budget friendly fare recipes on Foodsmart App highlight
Metrics to check in on:
Weight and relevant lab check in
Handouts/Activities/Homework
Budget friendly food staples list and meal examples
Example: https://www.oregonpainguidance.org/wp-content/uploads/2021/06/HealthyEatingonBudget_PatientHandout.pdf?x42362 (Second page but list format of below described items)
Content Overview
Check in with the patient and see where the patient is at this visit. How is the patient doing? Are there any specific questions that he/she would like to ask?
Collect updated weight and any relevant labs.
Check in with the patient on goals set from last visit. Did the patient achieve stated goal(s), or did the patient recognize barriers to his/her stated goal(s)?
If the patient achieved his/her stated goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goals and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Introduce the topic for the visit: Today we planned on discussing budget friendly pantry staples and creating recipes using these items. We can then work together to apply it to your current habits! Does that sound good?
Review budget friendly food staples handout, open discussion on the why behind these items.
Discuss each food group section on the handout
Protein: Eggs (Good protein option for snacks or meals), canned beans, canned tuna or salmon (Rich in omega 3s and protein), peanut butter.
Dairy: Greek yogurt in bulk (great protein source and versatile on its own, in smoothies or as a sour cream replacement).
Fruits: Frozen fruit of choice.
Vegetables: Frozen spinach, frozen vegetable of choice (broccoli holds well), canned tomatoes.
Carbohydrates: Bulk oatmeal, brown rice, potatoes.
As a reminder these are items that typically last longer to keep on hand but likely will not make up your entire grocery list. They can also be a great option for a quick meal when needed or to add more nutrients to a meal you’re already serving.
Review meal examples
Smoothies using frozen spinach, frozen berries, Greek yogurt and peanut butter.
Overnight oats/warm oatmeal using Greek yogurt, frozen berries, and peanut butter.
Tuna salad or egg salad sandwich
Baked potato with broccoli or spinach, an egg and Greek yogurt.
Answer any questions regarding the handout.
Ask your patient if he/she uses any of these items throughout the week? Does he/she think that it could be useful to have these items on hand?
On the Foodsmart app highlight budget friendly fare recipes
Highlight recipes with the patient and make the connection to budget food staples that make these cheaper options.
Examples:
Strawberry & yogurt parfait: Includes Greek yogurt and can include frozen fruit
Quick vegetable Sauté: Uses frozen vegetables
Sweet potato & black bean chili: Uses canned black beans and tomatoes
Breakfast mini pizzas: Uses eggs
Black bean and salmon tostada: Used canned fish and beans,
Asian broiled tofu with brown rice: Uses a cheaper vegetarian protein and brown rice.
Ask your patient if he/she would want to try any of these recipes this week? Wrap up this session with a summary of goals to work on throughout the next few weeks.
Next visit, we will explore “Meal Planning" and we will utilize the Foodsmart app meal planning tool. What questions do you have for me before we end our session?
Visit 4 Topic: Meal Planning 101
Sub-topics:
Goal check in
Introduction of meal planning tool on Foodsmart App
Introduction to meal planning and grocery list planning
Metrics:
Diet Recall
Handouts/Activities/Homework
Grocery List Sheet
Content Overview
Check in with the patient to see where he/she is at this visit. How is the patient doing? Are there any specific questions the patient would like to ask?
Check in with the patient Description.
A review of the basics of meal planning with consideration of time and resources. We will also utilize the Foodsmart app meal planning tool.
Revisit goals set from the last visit. Did the patient achieve his/her stated goal(s), or did the patient recognize barriers to the stated goal(s)?
If the patient achieved his/her goal(s), congratulate the patient! Explain that you can help the patient to create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goal(s) and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Collect updated diet recall
Introduce the topic for the visit: Today we’ll do an activity which involves planning your meals for the week and creating grocery lists. This can help to prevent purchasing unneeded items at the grocery store. Does that just sound good to you?
This strategy will help you to stick to what you’ll actually eat. This will also serve as an example of how you can plan for future weeks. We will also utilize the Foodsmart app to discuss how it can help with meal planning for each week. Does that sound good?
Ask the patient what his/her current process is for meal planning and grocery shopping. What is or isn’t going well?
Introduce the meal planning tool on the Foodsmart app and meal planning grocery list
Start by asking your patient to share his/her screen so that you can assist him/her with planning meals.
Click on the meal plan tab and click “new plan” to demonstrate the process.
If he/she has already started a meal plan and is open to creating a new plan with you, return to the home screen and update the food preferences tab.
Have the patient update any allergens, dietary preferences, and household size.
Recommend selecting all favorite cuisines to get a bigger variety of recipes.
Recommend time to cook meals as the greatest amount of time that he/she would be willing to prepare each meal. This will provide the patient with an option that he/she can then swap if he/she does not have that time.
Set repeating meals as often to promote using up ingredients on hand or utilizing leftovers.
Set cost per serving to how much the patient is willing to spend. Remind the patient that there are swaps that can be done to make recipes cheaper. Walk through the recipe with your patient highlighting some cheaper swaps to make if applicable.
Discuss that sometimes repeating recipes to use up what is in your refrigerator can be a great way to save money and prevent waste.
Point out that recommendations are based on the results of the Nutriquiz and can help the patient to meet nutrition goals.
Pull up the grocery list screen to use in discussion.
Discuss meals your patient likes to eat and prepare.
Encourage the patient to include those recipe items on the patient's grocery list.
Assist the patient to plan out further meals that will utilize on-hand pantry items or items already in the home.
Assist the patient in identifying cheaper swaps or ideas to cut cost on meals listed.
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss how to save money when purchasing produce. What questions do you have for me before we end our session?
Visit 5 Topic: Saving money on produce
Description:
How to choose the best produce for your budget. Focus on local and in season produce and how you can use them in your weekly meal plans. When to buy frozen/canned and why it’s a great option for cutting meal costs.
Sub-topics:
Goal check in
Introduction to what’s in season in patients’ area
Ideas of including frozen or canned produce into meals
Breaking down organic vs conventional produce differences
Metrics to check in on:
None
Handouts/Activities/Homework
In season produce for patients area tool: https://www.seasonalfoodguide.org/
Content Overview
Check in with the patient and see where he/she is at this visit. Are there any specific questions that the patient would like to ask?
Check in with the patient on goals set from the last visit. Did the patient achieve his/her stated goal(s), or did the patient recognize barriers to stated goal?
If the patient achieved his/her goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goals and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Introduce the topic for the visit: Today we planned on discussing how to choose the best produce for your budget. We will explore finding seasonal produce, discuss frozen and canned options and will help to plan how you can work produce into some of your meals. Does that sound good?
Guide discussion on seasonal produce:
One way to save money on fruits and vegetables is choosing the produce that is in season and local to you. This can either be at your local grocery store or at a farmers’ market. When you choose these items, they likely traveled a shorter distance to get to you so will be more fresh, more delicious and will cost less.
Ask the patient if he/she currently knows what is in season in his/her area.
Share your screen with the seasonal food guide website and show how to maneuver for the patient’s location.
Go through the list with the patient and ask the patient if he/she would be willing to include some of these produce items in the grocery shopping this week. If so, use this as a goal and help to make it specific and measurable.
Answer any questions regarding the topic.
Guide discussion on buying frozen or canned fruits and vegetables
Another way to cut costs is by buying frozen or canned fruits and vegetables.
Ask the patient if he/she currently uses frozen or canned items. If so great! Produce that is canned or frozen is often processed immediately after harvest so they are nutritionally comparable to fresh items!
Point out that if buying frozen or canned items, choose the items that do not have added fats, sugars, or sodium. Choose labels that include claims like: No added sugar, low sodium, or no added salt. You can also double check the ingredient list to make sure there are no added butters or creams to the item.
Answer any questions regarding the topic.
Guide discussion on choosing conventional produce
Another great way to save money on produce is choosing conventional produce above organic.
Nutritionally conventional produce is comparable to organic produce. What’s important is that you’re getting the nutrition from fruits and vegetables and not breaking the bank trying to include them.
Another important thing to point out is that pesticides are used in both organic and conventional produce but neither at levels that have been proven to cause harm. However, regardless of organic or non-organic you should wash all produce before consuming it!
Answer any questions regarding this topic.
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss different ways to save money on protein options for your meals. Next visit, we will also check in on an updated Nutriquiz. Ask the patient to complete that as homework before the patient’s next appointment. What questions do you have for me before we end our visit?
Visit 6 Topic: Choosing budget friendly protein
Description:
How to choose the best protein options for your budget. Discuss cheaper cuts of meat, plant-based protein, cutting meal cost ideas such as adding beans into meatloaf or meat sauce, and roasting a whole chicken at the beginning of the week for meal prep.
Sub-topics:
Goal check in
Choosing cheaper types of meat
Go plant based for a meal
Stretching your meat meals further
Metrics to check in on:
Updated Nutriquiz check in, updated weight and any relevant labs.
Handouts/Activities/Homework
None
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that the patient would like to ask?
Collect updated weight and any relevant labs.
Check in with the patient on goals set from the last visit. Did the patient achieve his/her stated goal(s), or did the patient recognize barriers to stated goal(s)?
If the patient achieved his/her stated goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goal(s), and barriers are identified, how can you help the patient troubleshoot for the coming weeks.
Check in on the patient’s updated Nutriquiz, review results and relate back to the patient’s goal, or potential to focus on those aspects for a new goal this visit.
Introduce the topic for the visit: Today we planned on discussing how to choose the best protein for your budget. We will discuss cheaper cuts of meat, plant-based protein options, and different ways to prepare proteins. Does that sound good?
Guide discussion on choosing cheaper types of meat:
One way to save money on protein is choosing cheaper types of meat for your meals.
One idea for doing this is looking at chicken. When you know you are including chicken throughout your meal plan, instead of purchasing separate parts for meals, buy a whole chicken and prepare it for the week. You can use some parts for grilled or baked chicken, some parts for a stew, and some parts on salads.
Another option is choosing a higher fat ground meat to use in cooking, which is typically cheaper, and then washing it or draining some of the excess fat out. You do this by first cooking the meat separately from other meal components. When it is finished cooking, place it on a plate lined with a paper towel to absorb some of the fat. After about a minute, transfer the meat to a colander over a bowl. Run HOT water over the beef to rinse away excess fat and let it continue draining for 5 minutes.
Another idea is using bone in varieties of meats which are typically cheaper options. For bone in pork chops choose rib pork chops which are an appropriate serving size compared to loin pork chops.
Answer any questions regarding the topic.
Guide discussion on plant based protein options
Ask your patient if he/she ever goes vegetarian for meals at home. If so, mention that this is a great way to cut costs during the week.
Some people assume that you can’t get enough protein when you omit meat but that is not actually the case. When you include a combination of plant-based proteins you can easily meet your body's requirements.
Good sources of protein that aren’t meat include: Eggs, tofu, greek yogurt, lentils, beans, cottage cheese, seeds, nuts or nut butters, peas and even whole grains like quinoa, oats, and brown rice.
Another benefit for going plant based is that it has shown many health benefits including reducing the risk for heart disease, high blood pressure, and type 2 diabetes.
Answer any questions regarding the topic.
Guide discussion on ways to stretch your meat further in your meals
Another great way to save money is using food in combination with meat to make more of a dish. These could be cheaper food options like oatmeal, canned beans, or frozen vegetables.
Examples:
Use a combination of black beans with less ground beef or turkey for tacos, both offering a protein source.
In pasta sauce, include vegetables like carrots or zucchini with the meat in tomato sauce.
Add oatmeal, beans, or rice to meatloaf or meatballs.
In a stew use half the meat recommended and include beans instead.
Answer any questions regarding this topic.
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss ways to save money while you’re shopping at the grocery store. What questions do you have for me before we end our visit?
Visit 7 Topic: Save money while you grocery shop
Description:
How to find the best priced item while in the grocery store by looking at per unit price, sell by/use by/expiration date, choosing store brands & what to buy in bulk.
Sub-topics:
Goal check in
Break down of price per unit
Using the sell by, use by, or expiration date
Store brands and what to buy in bulk
Metrics to check in on:
None
Handouts/Activities/Homework
Understanding the price tag & unit price calculation:
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that he/she would like to ask?
Check in with the patient on goals set from last week. Did the patient achieve stated goal(s), or did he/she recognize barriers to the stated goal(s)?
If the patient achieved the stated goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish the stated goal(s), and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Introduce the topic for the visit: Today we planned on discussing different ways to save money while in the grocery store. Examples are looking at the unit price, and comparing use by dates. Does that still sound good?
Share your screen with your patient to show the handout/example of calculating the unit price.
One way to save money while at the grocery store is by comparing items using their unit price.
Sometimes this is shown on the price tag off to the side. As this example shows the unit price is per oz of product. The larger size bulk item is cheaper by 7 cents per oz, this means you get a better deal.
If it is not listed you can calculate it on your own by dividing the price by the size of the food item and comparing.
For example look at baby carrots vs full sized carrots.
Two lb baby carrots for $1.89 or one lb full sized carrots for $0.68
$1.89/2 = $0.94/lb meaning the full sized carrots would be cheaper.
In this situation you could then decide if you have time this week to peel and cut those carrots for a snack. If so it could be worth it to save money for that item.
Guide discussion on using the sell by/use by/expiration date to make a better grocery decision:
Ask your patient what he/she currently knows about the date label on products. Is the patient familiar with the difference between sell by, use by, and expiration date?
Explain the different labels and their meaning to the patient
Sell by date: This is when the product should not be sold in stores. You will likely have a few days to a week following this date before the product goes bad. Eggs will typically last for a few weeks after their sell by date.
Use by date or best if used by date are suggestions on when the quality will likely go down. At this date it is still safe to consume but may begin to lose flavor.
Expiration date: This is the date the product will likely have gone bad, especially if the product was already open and you notice a change in smell/texture or mold on the surface.
If you’re deciding between two products at the same price, double check the expiration, sell/use by date. Choosing the item with a date furthest away for optimum shelf life and less likely for you to waste.
Answer any questions regarding the topic.
Guide discussion on choosing cheaper brands/products
Another great way to save money at the grocery store is to choose the store brand of an item. They are often similar products to brand name products but offer a cut in price.
Ask the patient if he/she has any products that he/she uses multiple weeks in a row or multiple times throughout a week.
Recommend buying these items in bulk. Typical bulk items that last longer in the pantry/fridge are Greek yogurt, oatmeal, brown rice, whole wheat pasta, meats that you separate and put directly in the freezer, oils, or nuts/nut butters.
Answer any questions regarding this topic.
Ask the patient if he/she is planning to try out any of these ideas over the coming weeks while grocery shopping. Great!
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss ways to grow food at home to enhance your groceries and save money. What questions do you have for me before we end our session?
Visit 8 Topic: Growing your own food
Description:
Planting basics to enhance your groceries. The easiest things to grow and how that can help save money.
Sub-topics:
Goal check in
Planting Basics/Easy things to grow anywhere
Enhancing groceries using herbs
Metrics to check in on:
None
Handouts/Activities/Homework
Planting basics guide: https://www.thespruce.com/apartment-gardening-for-beginners-4178600
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that the patient would like to ask?
Check in with the patient on goals set from the last visit. Did the patient achieve the stated goal(s), or did the patient recognize barriers to the stated goal(s)?
If the patient achieved the stated goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish the stated goal(s) and barriers are identified, how can you help them to troubleshoot for the coming weeks.
Introduce the topic for the visit: Today we planned on discussing planting basics, and different ideas of what you can grow in your home to enhance your groceries. Does that sound good?
These are a few herbs that can be grown:
Basil is great with tomatoes or pasta
Rosemary is great for soups and stews
Chives are great for eggs, baked potatoes, or soups.
Parsley or thyme are great on meats, vegetables, or potatoes.
Ask the patient if he/she would want to try to grow any of these herbs? Does the patient have a sunny spot in his/her house or apartment? See basic recommendations below:
Basil loves sunny locations with lots of water. Guide discussion on planting basics and things to grow inside
One way to save money on groceries is growing your own! Ask your patient if they currently garden or if they would be interested in trying gardening.
You may think that you need a whole backyard to start a garden but that’s not always the case. Below are some necessities if you want to start:
Sunlight: Think balcony or window sill with at least 6 hours/day
Soil and a pot: Choose a potting mix that is light and fluffier to promote draining
Water! Some poured directly on and some sprayed for added humidity
Some items are not meant to be grown indoors but some easier ideas are below:
Salad greens like spinach, lettuce, and arugula require plenty of water but tend to be easier to grow.
Herbs: Many options to try out! Will discuss more after this topic.
Tomatoes: Will require a bigger pot, lots of sunlight and room to grow up.
Chili peppers: If you like heat, hot peppers grow well in pots.
These are basic ideas to garden indoors but if you want more information on this you can search things like apartment gardening or container gardening.
Answer any questions regarding the topic.
Guide discussion on using herbs to enhance groceries: Ask the patient if he/she is currently using any herbs while cooking or is growing any currently.
Herbs can be a great way to enhance the flavor and fragrance of dishes. If you are looking to reduce salt intake and benefit your heart health they are also a great option.
Though they don’t grow as large as outdoor plants, indoor pots can handle herbs like basil, rosemary, chives, parsley and thyme.
Thyme, rosemary and chives need lots of sunlight, less water but still moist soil.
Parsley can be grown with less sunlight and with moist well drained soil.
Answer any questions regarding this topic.
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss more about meal planning including planning out quick meals for busy nights, and breaking down the price per serving of meals. What questions do you have for me before we end our visit?
Visit 9 Topic: Meal Planning Pro
Description:
Revisiting meal planning. Plan ahead for busy and emergency nights so that you wouldn't resort to takeout. Examples are: breakfast for dinner, freezer meals, and crock pot cooking. Learn to calculate meal cost to budget for multiple meals.
Sub-topics:
Goal check in
Busy/emergency meal nights to prevent take out
Calculating meal cost.
Metrics to check in on:
Diet recall, weight, and relevant labs
Handouts/Activities/Homework
Meal pricing sheet: List for ingredients, price per amount, how much of the item you’re using in the recipe for the patient to have on hand.
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that he/she would like to ask?
Collect updated weight and any relevant labs.
Check in with the patient on stated goals set from last visit. Did the patient achieve his/her stated goal(s), or did the patient recognize barriers to the stated goal(s)?
If the patient achieved the stated goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish the stated goal(s), and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Document an updated diet recall.
Introduce the topic for the visit: Today we planned on discussing busy night meals to help prevent take out, and how to calculate meal cost. Does that sound good?
Guide discussion on planning busy night meals.
Ask your patient about how many times per week he/she eats outside of the house. What does the patient think is the rationale for this?
A great way to save money is having plans in place to prevent ordering take out which is often more expensive and less nutritious than a home cooked meal. We can go into some ideas of quick meals that you can do in place of that.
Have the patient pull up the Foodsmart app and walk the patient through various recipe categories tying to each example.
Breakfast for dinner: Breakfast is often the cheapest and quickest meal of the day so is a great idea to try. You can do pancakes with greek yogurt, peanut butter and berries on top or a veggie omelet with whole wheat toast. On the Foodsmart app check out the breakfast recipe category for more ideas.
If you know you are going to have a busy night you can also prepare meals ahead by making double the amount of an easy freezable meal, the week before, like pasta sauce or soup. You can quickly make some pasta and heat up some frozen veggies to make it a complete meal. Check out freezer friendly meals on the Foodsmart app.
If you have a crockpot or slow cooker, you can also prepare meals earlier in the day for the busy night. Check out the Foodsmart recipe category: slow – cooker meals.
Check out the Foodsmart recipe category: 15 minutes or less for other quick ideas.
Ask the patient if he/she would be willing to try out any of these recipes or ideas. Great!
Answer any other questions regarding this topic
Guide discussion on calculating a meal's cost.
It’s great to be aware of how much a meal is costing you so you can stay on budget for the week.
Pull up the meal pricing sheet and walk through with the patient. Ask the patient if he/she has a particular meal in mind that he/she would like to calculate. Do they have a receipt on hand/ingredient packaging? If not, walk through a simple example.
Start by writing down all ingredients in the recipe and how much of each you’re using.
Fill in the prices for items that you used the entire item purchased in the meal.
For other items, guide the patient to look at the amount per package, servings per package, and price for the item. See below for examples:
Pasta box that is 1 lb, How much did you use in the recipe? ½ box or 8 oz. Divide the full price of the box by 2 to get the cost.
For Bulk items, you may need to look at the nutrition facts label for servings per container. Olive oil that has 66 servings of 1 Tbsp per container, divide price by 66 to get price per serving.
Add up the total after including all ingredients.
Simple example: Peanut butter banana toast
Peanut butter= 2 Tbsp = $1.79/16 oz per container = $0.11
Banana= 1 banana = $0.30
Whole wheat toast= 1 slice = $3.99/22 slices per container = $0.18
Total for 1 slice of peanut butter banana toast = $0.59
Knowing this information, for at least your family's favorite meals, can be helpful when planning out your meals each week to stay on budget.
Answer any questions regarding this topic.
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss ways to store food and prevent wasted food. What questions do you have for me before we end this visit?
Visit 10 Topic: Storing your food and preventing waste
Description:
Tips on storing your food and making it last. What foods can you freeze and keep for later. How to use the scraps from food items.
Sub-topics:
Goal check in
Freezing food tips
Using scraps to prevent waste
Metrics to check in on:
None
Handouts/Activities/Homework
Freezer storage guide: https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that the patient would like to ask?
Check in with the patient on goals set from the last visit. Did the patient achieve the stated goal(s), or did the patient recognize barriers to the stated goal(s)?
If the patient achieved the stated goal(s), congratulate the patient! Explain that you can help him/her create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goal(s) and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Introduce the topic for the visit: Today we planned on discussing tips on freezing foods and using scraps of food items during preparation. Does that sound good?
Guide discussion on freezing foods:
One way to save money is storing things in the freezer to extend shelf life.
Review freezer storage guide. Highlight the drastic changes in shelf life with items being stored in the freezer above the fridge.
Chicken In fridge: 1 – 2 days, in freezer 1 year
Soups in the fridge: 3 – 4 days, in freezer 2 -3 months
Lunch meat in fridge 3 – 5 days, in freezer 1 – 2 months
Ask the patient if there is an item that he/she has on hand that often goes bad before having a chance to be used. If applicable, work with the patient to come up with ideas for using its frozen form.
Examples:
Fresh spinach that’s nearing its expiration date: use it in smoothies, soups, or pasta sauces.
Over ripe bananas: use in breads, oatmeal, or smoothies.
Answer any other questions regarding this topic.
Guide discussion on repurposing preparation scraps
Another great way to save money is repurposing some of the items you consider scraps when eating and preparing food.
Examples:
Make a stock using leftover meat bones or vegetable scraps like carrot peels or celery.
Lemon/lime after juicing: To add flavor to your water.
Ends of bread can be baked with herbs, spices and oil to make salad croutons or breadcrumbs.
Coffee grounds with oil is a great hand scrub.
Answer any other questions regarding this topic
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss ideas on repurposing leftovers, and food safety. What questions do you have for me before we end our session?
Visit 11 Topic: Repurposing leftovers and food safety
Description:
Planning on using leftovers or repurposing leftovers to get the best bang for your buck nutritionally. Food safety with a focus on how long food items can last as leftovers, and reheating standards.
Sub-topics:
Goal check in
Repurposing leftovers in your meal plan
Food safety in your fridge and reheating standards
Metrics to check in on:
None
Handouts/Activities/Homework
Fridge storage guide/reheating temperatures: https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that the patient would like to ask?
Check in with the patient on goals set from the last visit. Did the patient achieve the stated goal(s), or did the patient recognize barriers to the stated goal(s)?
If the patient achieved the stated goal(s), congratulate the patient! Explain that you can help him/her to create another goal later today to try for the coming weeks.
If the patient did not accomplish stated goal(s), and barriers are identified, how can you help the patient to troubleshoot for the coming weeks.
Introduce the topic for the visit: Today we planned on discussing ideas to repurpose leftovers, and food safety with leftovers. Does that sound good?
Guide discussion on repurposing leftovers
Ask the patient if he/she has recently had leftovers from a meal that never got used up.
A great way to save money is planning to use up these leftovers some nights. Even better, plan to use these leftovers on a busier night when you don’t have much time to cook. You can also add in some herbs or spices to refresh the meal a little bit.
Ask the patient if he/she ever runs into the issue where part of the meal is left over but not the full meal. Can the patient provide an example that you can help him/her plan around?
A great way to combat this is using a cheaper pantry staple to create a more balanced meal.
Work with the patient using his/her past leftovers to create a balanced meal example.
Use leftover protein with frozen veggies and a stir fry sauce over brown rice.
If you have leftover cooked potatoes and veggies combine it with an egg to make a breakfast hash.
Use leftovers in a stew or salad you’re making later in the week
Answer any questions regarding the topic.
Guide discussion on reheating leftovers/food safety
Typically leftovers are safe to be stored in the refrigerator for 3 – 4 days but specific items vary. Pull up fridge storage guide to review days a leftover can safely be left in the fridge.
When reheating leftovers, make sure that the internal temperature reaches 165 degrees
If done in a microwave, cover the product to retain moisture and make sure that you are rotating the item for an even cook.
Answer any questions regarding this topic.
Wrap up the session with a summary of goals to work on throughout the next few weeks.
Next visit, we will discuss your accomplishments throughout the program and talk through ideas to sustain these changes even further. What questions do you have for me before we end our visit?
Visit 12 Topic: Graduation and next steps: implementing sustainable changes for life
Description:
Summary of everything learned through the course and how to continue to meet your goals. Sustaining your changes while still adding variety to your meal plans through incorporating new recipes. Review overall changes of Nutriquiz and other relevant weight/lab changes.
Sub-topics:
Goal check in
Review of change in weight, lab values, and Nutriquiz
Sustaining the changes you’ve been making
Keeping variety in your meals and trying new recipes
Metrics to check in on:
Weight, lab changes, final Nutriquiz
Handouts/Activities/Homework
Completion certificate!
Content Overview
Check in with the patient and see where he/she is at this visit. How is the patient doing? Are there any specific questions that the patient would like to ask?
Collect updated weight and any relevant labs.
Check in with the patient on goals set from the last visit. Did the patient achieve the stated goal(s), or did the patient recognize barriers to the stated goal(s)?
If the patient achieved the stated goal(s), congratulate the patient! Explain that you can help the patient to create another goal later today to try moving forward.
If the patient did not accomplish the stated goal(s), and barriers are identified, how can you help the patient to troubleshoot for the future.
Introduce the topic for the visit: Today we planned on going over the progress you’ve made over the past visits, and to create a plan to sustain these changes. Does that sound good?
Check in on the final Nutriquiz, review the results and discuss them with the patient.
Compare these results with the first Nutriquiz and highlight the positives that have improved in patients’ diet and lifestyle. Has the patient included more fruits and vegetables, included more whole grains, been more active, improved meal consistency, mentioned cutting down grocery cost?
Ask the patient how he/she is feeling about these accomplishments and guide reflection.
Do you perceive any roadblocks in sustaining these changes? Troubleshoot with the patient.
Do you feel you can stay motivated with these changes?
If not, recommend that the patient seeks out an accountability buddy such as a close and trusted friend or family member to help the patient review goals, problem solve and remain accountable.
Are there any further goals that you wish to work on? Any perceived roadblocks to those goals? Troubleshoot with the patient.
Guide discussion on continuing to try new meals and variety
Ask the patient how he/she is currently feeling about the variety of meals that he/she is eating? Is there a new cuisine that you would be interested in trying or a new fruit or vegetable that you want to include?
Remind the patient about the Foodsmart app and the patient’s ability to search new recipes to try.
If you get bored with a certain dish, come up with simple swaps to make it more exciting. Try a different component like protein, carb, fat, fruit, or vegetables. You can also try a different cooking method like baking, sauteing, or air frying.
Answer any questions regarding this topic.
Congratulate the patient again on his/her accomplishments and for completion of the program!