Cheap and Healthy Eats for Kids
By: Vikki Hartt Shalon Corrigan Meghan O’Hara Mandy Scritchfield
Table of Contents
Section 1- Fruits & Veggies Section 2- Dairy Section 3- Carb/Grains Section 4- Meats/ Protein Section 5- Our favorites
Two Stores Surveyed
Walmart in Dickson City
Wegmans in Dickson City
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Dr. Christaldi’s Bio
Marywood University Dr. Joanne Christaldi is an assistant professor and Coordinated Program Director at Marywood University. She previously taught at the University of Delaware and at Athens Technical College. She has a bachelor’s degree in Food and Nutrition and her master’s degree in Human Nutrition. She received the Women’s Health Alliance Health Literacy Grant, the Ramsey Dissertation Grant award, and the Pennsylvania Recognized Young Dietitian of the Year, 2011.
“Fruits and vegetables are packed with essential vitamins and minerals so make sure you eat 3-5 servings each day.� -Dr. Christaldi
Fruits and Veggies
* Vary the types and colors of your fruit, they all have different nutri tious contents
* For breakfast put some fruit on top of your yogurt or cereal * Eating a diet with vegetables can help reduce risk or heat attack and stroke. Some vegetables even help prevent against some cancers
Bananas
Walmart- 38¢ per lb
* 95- 105 calories * High in potassium * Banannas can be eaten in many different ways, on cereal, with peanut butter, or in a smoothie
Apples
Walmart- $1.57 per lb
* 80 calories * Loaded with the antioxidant quercetin * The apple peal has vitamin C and fiber
Pears
Walmart- $1.57 per lb
* 100 calories * Contains Diatary fiber * Peel has vitmamin C and cancer fightig antioxidants
Oranges Walmart- 50¢ each
* 90 calories * High in Vitamin C * There are two major types of oranges: Navels and Valencias
Orange Juice
Walmart- $2.64 per gallon
* 110 calories per cup * High in Vitamin C * Try freezing orange juice as an ice-pop for a healthy summer treat
Organic Fruit Juice
Wegmans- $2.79 per pack
* 40 calories * No high fructose corn syrup * Honest Kids uses all organic ingredients
Fruit Juice Boxes Walmart- $2.97 per pack
* 100 calories per juice box * 100% Vitamin C and contains calcium * 100% juice with no added sugars or artifical sweeteners
Carrots
Walmart- 88¢ per bag
* 35 calories * High in Vitamin A * Vitamin A help keep eyes and skin healthy
Frozen Vegetables Wegmans- 99¢ per bag
* 30-50 calories * High in Vitamin C * Frozen vegetables maintain higher levels of vitamins than many vegetables sold as “fresh”
“Dairy is a great source of calcium and vitamin D, which are essential for strong bones, recommended intakes should be 2-3 cups of milk or yogurt per day.� -Dr. Christaldi
Dairy
* Made from milk or milk products * Choose fat free or low fat milk (1%) to avoid high intakes of saturated fat * Calcium is vital to maintain healthy bones and teeth * Dairy can also be a source of protein
Low-fat Yogurt Walmart- $1.88 per 4 pack
* 80 calories per container * High in calcium * Fat free and good source of Vitamin D
Fat-free Milk Walmart- $3.28 per gallon
* 90 calories per 8 oz. * High in calcium 32% of daily value * Try making pudding with fat free milk for a healthy, low fat treat
Low-fat Cheese Walmart- $3.48 per package
* 60 calories per stick * 15% calcium, 9 grams of protein * Cheddar cheese is the most popular type of cheese in America
“Carbs and grains should be your main source of energy and should make up about 50% of you caloric intake.” -Dr. Christaldi
Carbs & Grains
* Carbs are high in fiber, that help maintain a healthy GI tract * They’re slow to digest, helping to control blood sugar * They’re loaded with vitamins and minerals, improving nutrient density * They’re a main source of energy to a diet
Cereal
Wegmans- $1.99 per box
* 100 calories per serving * Vitamins A, B, C and D * Helps lower cholesterol
Animal Crackers Wegmans- 99¢ per bag
* 110 calories per serving * low in fat, 2-3 grams * Fun treat for kids and adults
Crackers
Walmart- $2.60 per box
* 130 Calories per serving * 100% Whole Grain * Good for a healthy snack with peanut butter or low fat cheese
Gold Fish
Walmart- $1.98 per package
* 140 calories per serving * Contains protein * It’s the snack that smiles back.. GOLD FISH
Oatmeal
Walmart- $2.88 per package
* 150 calories per serving * Contains dietary fiber * Good for your heart and may help lower cholesterol
Bread
Walmart- $1.50 per loaf
* About 80 calories per slice * Contains dietary fiber * Good for pb&j sandwiches or toast
Waffles
Walmart- $2.98 per box
* 85 calories per waffle * Good source of vitaminA * Good source of Iron, 20%
Low Sodium Soup Wegmans- 2/$1.00
* 130 calories per cup * Low sodium soups are the healthiest * Chicken noodle, a kids favorite (and cheap!)
Spaghetti
Wegmans- 89¢ per pack
* 221 calories per serving * 8 g of protein *Also, try whole wheat noodles a little more expensive but a healthy meal
Tomato Sauce Wegmans- 99¢ per jar
* 78 calories per cup * Good source of lycopene, found in tomatoes * Also a good source of Vitamin A
“Aim for 2-3, 3 ounce portions per day of lean meats.
Meats & Proteins
A good way to eyeball a portion is to visualize a deck of cards to represent a 3 ounce portion.” -Dr. Christaldi
* Great source of Protein which is important in muscle growth * Meat also provides essential vitamins and minerals such as vitamin B12 and iron. * Red meat is the richest source of zinc in a diet. It works with the body’s enzymes to break down carbohydrates and fats
Eggs
Wegmans- $1.29 per dozen
* 74 calories per egg * Good Source of Protein 6.29g * There are many ways you can make eggs, scrambled, sunny side up, hard boiled, or use them in baking
Canned Tuna Wegmans- 79¢ per can
* 33 Calories per serving * Fat free * Fish contains Omega 3 Acids which helps with brain development
Peanut Butter Wegmans- $3.29 per jar
* 94 Calories per serving * Contain Healthy fats 8g and 4 g of protein * Great for PB&J sandwiches- a kids favorite!
Meghan’s Favorites Oranges
Peanut Butter
“I have peanut butter and jelly sandwhiches almost everyday for lunch and I think oranges make the perfect snack!”- Meghan O’Hara
Vikki’s Favorites Baby Carrots
Apples
“I love carrots because they are an easy snack to bring anywhere and apples are a healthy sweet snack.”- Vikki Hartt
Shalon’s Favorites Animal Crackers
Waffles
“I love animal crackers because they are healthy cookies and I like waffles because they are a great breakfast.”- Shalon Corrigan
Mandy’s Favorites Goldfish
Apples
“Goldfish are my favorite snack and apples are a great snack on the go.”- Mandy Scritchfield
Crediting Images and Information Images: - Taken by Vikki Hartt - Wal-Mart & Wegmans Nutritional Information: - eatright.org - sunkist.com - fatsecret.com - livestrong.com - fyiliving.com
Special Thanks to Dr. Joanna Christaldi