Nourish on a Dime

$0.80 + $1.20 + $1.10 + $0.60 =

2. Does this meal cover all 4 quadrants of your plate? Explain how:

Community Nutrition Education Initiative Page 2 of 2

Card 3

Myth:

"No kitchen means no cooking."

The Fact: You do not need a stove or oven to assemble healthy MyPlate meals. Shelf-stable canned tuna, canned beans, peanut butter, and pre-packaged whole wheat tortillas require zero heat or prep. Talking Point: Ask the group for their favorite no-cook meals (tuna wraps, bean salads, oat bowls).

Card 4

Myth:

"You need measuring cups."

The Fact: Your own hand is a perfectly scaled and portable portion calculator. Your fist is about a cup, your palm is about 3 ounces, your cupped hand is 1/2 cup, and your thumb is a tablespoon. Talking Point: Practice estimating the size of everyday objects using hand guides (e.g., a phone is about 1 palm size).

💡 Troubleshooting Community Facilitation: If participants struggle with the math section on Page 2, do not rush them. Walk them through each item individually, asking them to visualize holding the container. Remind them that shopping with a budget mindset is a skill that gets easier over time.

Nourish on a Dime Curriculum Page 2 of 2

Cost: ≈ $0.90 per serving

🍌

Berry Banana Oatmeal

Quick-rolled oats mixed with tap water, a sliced ripe banana, and frozen berries. Let sit for 5 minutes!

Cost: ≈ $0.75 per serving

🥒

Hummus & Crunch

Crispy fresh cucumbers, carrots, or raw cabbage leaves dipped into high-protein store-bought hummus.

Cost: ≈ $1.10 per serving

Which of these options could you try tomorrow? Slide 5 of 5

🥣 Recipe 3: Berry Oatmeal Bliss

Cost: ≈ $1.15/serving

Ingredients:

• 1/2 cup rolled dry oats
• 1/2 cup low-fat milk or water
• 1/2 cup frozen mixed berries
• A pinch of cinnamon (optional)

How to Prepare:

Combine all ingredients in a jar or plastic container. Cover tightly and let sit overnight (or for 3 hours) in the fridge or cool place. The berries thaw and sweeten the oats naturally!

Nourish on a Dime Curriculum Page 2 of 2

Over a year, swapping to plain bulk oats saves a family of four over $400!

Whole grains have a long shelf life. Buy in bulk to maximize your savings. Slide 4 of 5

Class Challenge

Group Challenge: Grain Detective!

Bread Option A

"Honey Wheat Bread"

Ingredients: Enriched unbleached wheat flour, water, honey, caramel coloring, yeast.

Fiber: 1g per slice

Is this a real whole grain?

Bread Option B

"100% Whole Wheat"

Ingredients: Whole wheat flour, water, yeast, cracked wheat, salt.

Fiber: 4g per slice

Is this a real whole grain?

Turn to your neighbor and share your answer and reasoning! Slide 5 of 5

Mix 1 can of drained tuna with 1 Tbsp of low-fat Greek yogurt, pepper, and spread onto whole-wheat crackers.

Ready in: 2 Minutes

🥜

Peanut Butter Banana

Spread 2 tablespoons of creamy peanut butter onto a whole wheat tortilla and wrap around a whole banana.

Ready in: 1 Minute

🥗

No-Cook Bean Salad

Rinse canned black beans and canned chickpeas. Mix with a dash of vinegar, pepper, and diced onions.

Ready in: 3 Minutes

Which of these three low-cost combos can you try this week? Slide 5 of 5

👎 Unhealthy Fats (Saturated & Trans)

Found in fried foods, packaged bakery treats, margarine tubs, and fatty meats.

• Increase bad cholesterol and clog arteries.
• Trans fat (listed as "Partially Hydrogenated Oil") is so toxic it is being phased out of foods.

Unsaturated fats are liquid at room temperature; saturated/trans fats are usually solid. Slide 4 of 5

Active Lab

Label Match-Up: Canned Soups

Option A: Regular Tomato Soup

Standard Canned Soup

Sodium: 850mg per cup (37% of your daily limit!)

Added Sugars: 12g (3 teaspoons of sugar per cup!)

Cost: $1.20 per can

Option B: Healthy Balance Tomato Soup

Low-Sodium & No-Added-Sugar

Sodium: 140mg per cup (Only 6% of daily limit!)

Added Sugars: 2g (Only natural tomato sweetness!)

Cost: $1.25 per can

For only 5 cents more, you reduce sodium by 80% and save your body from extreme stress! Slide 5 of 5

850mg × 2 =

2. Look at the ingredients lists. What sweet ingredient is added to Soup A but not Soup B?

Nourish on a Dime Curriculum Page 2 of 2