At the beginning of May HealthNet and IU Health started a voucher program that provided $7.00/week to shop at the Garden on the Go locations.  This Rx program will run from May thru November 2012.  There will be 25 participants chosen to participate.  I currently have 21 participants enrolled.  There have been many positive comments on how this has helped increase the intake of fruits and vegetables.  Thank you to all my patients who are participating.

photo from National Nutrition Month

Getting back to the basics of healthy eating is to eat foods in their most natural form.  Many foods in our society are processed and ready to eat.  These types of foods have more fat, salt and sugar.  By using the plate to get in shape, you can make informed choices and get the right amount of fruits/vegetables in your daily intake.  Half your plate should be fruits/vegetables, a quarter protein and a quarter grains.

Diet Tip:

How many fruits and veggies should you eat?  Five or more per day.  Try to get a rainbow of colored fruits and veggies daily.
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Editor’s note: This month’s theme is “Our HealthNet”!  Our bloggers have taken on this topic and are talking about how it takes a community for us to provide quality health care and support services.  Click here to find out more about our topic this month.

You can shop healthy with a manageable amount of expense. Here’s a dozen ways to take care of your health at the grocery store without breaking the bank, thanks to HealthNet’s Health Promotions staff:

1. Clip, save and use coupons. Stick with only the items you use.
2. Check out the store flyer for sale items as you enter.
3. Stick to the edges of the store. For the most part, this is where the healthy choices are – less processed foods and more fruits and vegetables, dairy and meat.
4. Don’t shop hungry! You’ll buy more than you need.
5. Watch the shelves. Stores put items they most want to sell on the shelves between knee and shoulder height. The highest markup items are the ones about chest level.  These are easy to grab and toss into the cart.
6. The store brand is cheaper than national brands.
7. Fruits and vegetables: Pre-cut fruits and veggies can be expensive. Buy in season. It’s cheaper to buy produce in the bag and not by the piece like apples, oranges and potatoes. Check out the freezer aisle. Frozen vegetables can be an economical way to get your veggie servings, but stay away from added creams, sauces, butter or sugar.
8. Breads, cereals and pasta: Choose the least processed foods that are made with whole grains.  Aim for 4 grams of fiber and less sugar. To help your family get used to whole grains, you can start out with a blend of whole grains and slowly go to 100%. Buy your grains and cereals in bulk like brown rice, barley and rolled oats. Oatmeal in the canister is less than the instant flavored envelopes.
9. Meat, poultry and fish: Lean can be pricey. You can choose less expensive cuts of meat, but you have to practice portion control. Buy larger packs. Use what you can eat and freeze the rest.  Tilapia and sole may be more affordable. Choose frozen fish fillets or fish steaks, but stay away from breaded or marinated fish. Canned fish and chicken are great options for sandwiches, salads, and casseroles.
10. Other sources of protein: Beans are cheap and a great source of protein. Buy in bulk. Another low cost item that is healthy is the egg. Try going meatless once a week.
11. Dairy: Non-fat or low fat milk does not cost any more than whole or 2% milk. Buy a large container of plain yogurt and add your own sweetener like honey or fruit. Buy blocks of reduced-fat cheese and grate it yourself. Shredded or sliced cheese is more expensive.
12. Ignore the checkout displays!

Here’s another bargain for you. In partnership with Garden on the Go, HealthNet’s Health Promotions team helps low-income families access affordable, fresh produce in their neighborhoods — and learn the whys and hows of eating healthier. #GiveACareAbout reducing barriers for families in need. Along with coaching from a dietitian, a $5 donation provides a small financial incentive for a family to try fresh fruits and vegetables and begin making healthy lifestyle choices. With your help, we can do even more to help families in Indy.

Want more healthy shopping tips? Stop by our booth today through Sunday at the INShape Indiana Black & Minority Health Fair at Indiana Black Expo’s Summer Celebration in the Indiana Convention Center. Learn how to stay healthy on a budget — and sign up for a prize drawing to win a grocery store gift card!

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What healthy grocery shopping tips work for you?
What’s your favorite farmer’s market?
Comment below.
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Here’s a new tool to help guide what goes on your plate.

Today, the Obama administration is tossing out the old food pyramid, that symbol for healthy eating for the last two decades. In its place, officials are dishing up a simple new icon meant to give consumers like you and me a fast, easily grasped reminder of the basics of a healthy diet. Watch the announcement live!

Photo by leoncillo sabino

The new symbol is meant to help educate consumers about the government’s latest dietary guidelines, which were released in January. These guidelines come at a time when two-thirds of adults and one in three children are overweight or obese.

It’s also a time when nearly 15 percent of American households are unable to acquire adequate food to meet their needs. And with today’s economy, that rate keeps climbing.

It might seem like a paradox, but not having enough money for food actually promotes obesity — by limiting choices and discouraging healthy decisions.

For many low-income families, putting food on the table comes down to tough choices. Do I pay extra for pricey yet healthy foods, but skip other essentials for my family? Or do I buy the cheapest, most filling junk food I can find so that I can pay my rent on time? I can’t do both.

Obesity IS an economic issue.  Eating well is beyond the reach of many Hoosiers. Thankfully, many folks are working to change that picture in Indy.

Two-thirds of adults and one in three children are overweight or obese.

Take Garden on the Go – bringing a truck full of affordable, fresh produce into inner city neighborhoods every day.

Or HealthNet – providing free, one-on-one nutrition counseling in seven low-income neighborhoods around the city. Last year, we helped over 1,000 people take control of their diet and begin making healthy choices on a budget.

These are just two of many initiatives that are under way to make Indy a healthier place to live. Sign up our e-newsletter for regular updates!

Learn more about how YOU can stay healthy on a budget, and how you can help others in Indy do the same!