How To Eat Healthy On A Budget (Revised)

1/11/2010
1
How To Eat Healthy on a Budget
BLB Consulting
Bonnie Berube MS, RD, LD
bberube@blbconsulting.com

1/11/2010
2
Introduction
Planning!
Shopping Smart
Quick and Easy Recipes that fit into your budget

1/11/2010
3
Remember…..
Eating on a budget…
Is not hard
Your meals will still taste great
You’ll probably eat healthier food

1/11/2010
4
Cost Savings
Eating/shopping on a budget
Reduce health insurance premiums
Change from standard to preferred life insurance rate
Fattens your wallet

1/11/2010
5
Cost Savings
Study at University of Washington: Compared 350 food prices
High calorie foods: $1.76/1000cal
Low calorie foods: $18.16 per 1000 cal
Shop for your calories and nutrients!!!

1/11/2010
6
Cost Savings
Wellness incentive programs
10% of employees account for more than 80% of a company’s medical costs
University of Michigan study
High risk employees who shed 2 bad habits cut their medical costs by 54%.
Varallo, Italy
Mayor pays citizens $70 if lose 7-9lb/month and $280 if they keep it off for 5months.

1/11/2010
7
PLAN
PLAN!
PLAN!
Plan future meals a few days ahead of time.
Include each food group
Monitor serving sizes
Limit sodium, fat
Incorporate left-overs
Interactive grocery list

1/11/2010
8
Tips for Planning Meals
Make at least one casserole weekly
Choose meals that use a slow-cooker or crock-pot
Prepare one meat item that can be used in two different recipes
Batch-cook

1/11/2010
9
PLAN
Try to pack lunches and healthy economical snack foods to take to work or school.
Fill plastic drink containers with juice from home instead of buying individual juice boxes.
Decide how often you eat out.
Invite friends over for pot-luck

1/11/2010
10
PLAN
Eat breakfast at home or bring food with you to eat during a morning break.
Put $10 per week in an envelope that can be spent on convenience items (coffee, gas stations).

1/11/2010
11
Shop Smart
Make a list!
Look for “specials” in the newspaper & cut coupons
Avoid convenience items
Don’t go shopping on an empty stomach.
Buy in bulk

1/11/2010
12
Shop Smart
Try store brands
Take the time to compare prices
Compare price per unit

1/11/2010
13
Grains
Cereal:
16oz box of Barbara’s Shredded Oat Cereal costs $4.85
Price per ounce: 30 ¢/oz
12oz box of Puffin Cereal costs $3.65
Price per ounce: 30 ¢/oz
Bread:
Orowheat 100% whole wheat $3.67
Nature’s Own 100% whole wheat: $1.74
You SAVE: $1.93

1/11/2010
14
Grains
Rice and pasta that come with its own sauce are more $$
Make your own sauces!
Long grain rice is half the cost of minute rice
Instant Brown Rice: 14¢/oz ($1.89)
Regular Brown Rice: 5¢/oz ($1.59)
Lentils are cheap! (50-90¢ per lb)

1/11/2010
15
Fruits
Stock up on fresh fruit IN SEASON and freeze for later use (see handout)
Frozen fruit or frozen juice concentrate MAY be less $$

1/11/2010
16
Cost Savings
1 Medium apple is 80 cal, 50¢ (3x/wk)
1 bag of Sun chips: ~150 cal, $1.19 (3x/wk)
Cost Savings: $108/yr
Calorie saved: 10,920cal/yr
1 orange: 70 cal, 30¢
Naked OJ: 220 cal, >$2.50
Cost Savings: $620/yr
Calorie saved: 54,750cal/yr

1/11/2010
17
Vegetables
If you buy frozen vegetables, get plain, bagged, frozen vegetables instead of those that are boxed and packaged with added sauces.
Mix cabbage with lettuce to cut cost
Salad bar??

1/11/2010
18
Pre-packaged worth the cost?
Pre-cut and bagged lettuce,coleslaw, and veggies cost about $1 more!
$2.50-4.50 per bag
1 head of romaine, red or green leaf lettuce is ~$1.99/ea
Cabbage is only 58¢/ea
Bag of russet potatoes vs individual

1/11/2010
19
Vegetables
Produce in season (see handout)
Farmer’s markets
Stock up on onions, peppers and zucchini on sale
Freeze and use for recipes later in the week/month

1/11/2010
20
Dairy
Choose no-name brand cheeses.
Kraft low fat shredded cheese: $3.68 (46 ¢/oz)
HEB low fat shredded cheese: $2.37 (30 ¢/oz)
Total savings: $1.31
HEB low fat block cheese: $2.69 (31 ¢/oz)
Nonfat dry milk is usually less expensive than regular milk

1/11/2010
21
Meat
Meats are usually the most expensive food item.
Consider chuck, bottom round roast, flank
Cover while cooking b/c have less fat
Marinate and cook slower

1/11/2010
22
Meat
Example:
Angus Lean 91/9: $4.99/lb
Extra lean ground 96/4: $3.99
Ground sirloin 90/10: $3.49/lb
Savings of: $1.50
Ground chuck 80/20: $2.58
Tip: IF fresh….typically the redder the meat, the leaner it is!

1/11/2010
23

1/11/2010
24
Meat Alternatives
Less expensive protein sources
Peanut butter, dried beans, eggs, and canned light tuna.
Black, garbanzo, kidney beans are high fiber, lean protein choices
Garnish with protein

1/11/2010
25
Meat
Make more than one meal
Meat sauces are satisfying and use less meat
Add beans to a meat dish to make it go further
EX: 1lb of ground beef yields four 4-ounce hamburgers. Mix in a can of mashed black beans (mash the beans until smooth with a potato masher) and you'll get eight juicy burgers!
Eat breakfast for dinner once in a while
Egg white omelets, whole wheat toast, salsa, and fruit

1/11/2010
26
Poultry
Sales on Rotisserie chickens
Rotisserie Chicken $6.99 ($2.80/lb)
Buy whole chicken and cut into serving size pieces
Whole chicken $1.19/lb
Boneless,skinless fillets: $3.49/lb
Split Breast, skinless: $2.29/lb

1/11/2010
27
If you buy meat in bulk…
Know proper storage times for different foods.
Ground meats: three to four months in the freezer
Hot dogs: one to two months in the freezer
Eggs: three to five weeks in the refrigerator
Opened lunch meats: three to five days in the refrigerator
Dried peas and beans: up to one year

1/11/2010
28
Eliminate Junk Food
Junk food adds up quickly!
11 oz bag of potato chips: $2.19
Package of cookies: $2.98
Half-gallon of ice cream: $5.98
Box of sweetened cereal: $2.75
8 juice boxes: $2.89
Case of COKE or SPRITE: $4.49
TOTAL: $21.27

1/11/2010
29
Less Expensive Alternatives
Fresh fruit and veggies instead of chips, cookies, doughnuts
Large cartons of yogurt instead of ice cream
Try hot cereals with cinnamon or agave
Look for natural juices or buy from concentrate

1/11/2010
30
Beware of the pre-packed!!
Pre-packaged containers and individually wrapped portions may make it easier for portion control, but can be hard on the wallet
Compare!
100 calorie Oreo snack: $2.79 (57¢/oz)
Reduced fat Oreo cookies: $2.50 (14¢/oz)

1/11/2010
31
Limit Extra-curricular calories
16oz Café Mocha: 330 cal (3x/wk)
16oz Regular coffee with cinnamon sprinkles: ~5 cal (3x/wk)
Calorie Savings: 50,700cal/yr
Cost savings: $650/yr
1 large margarita: 810cal, $13 per week
1 House wine: 120cal, $7 per week
Calories savings: 35,880/yr
Cost savings: $312

1/11/2010
32
Other Suggestions
Plan your meals around the sales
Sales typically rotate every 6 weeks
Avoid purchasing convenience “boxed” foods
Use coupons wisely
Shop alone
Shop after dinner

1/11/2010
33
Other Suggestions
When cooking a big meal, make extra to freeze
Double recipes, then freeze half.
Save your vegetable trimmings to make your own vegetable stock.
Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further
One-pot dishes
Look high and low on the aisles. The most expensive is usually at eye-level!

1/11/2010
34
Other Suggestions
Cook from scratch
1 Chicken burrito costs $3.00 and 400cal
Make one from scratch for 300cal and less than $1.50!

1/11/2010
35
Stretch your dollar!
Confetti Chicken Wraps
Makes 6 to 8 Servings1 tablespoon canola oil1 large orange bell pepper, finely diced1 pound skinless, boneless chicken breast halves, cut into bite-size pieces1/2 to 1 teaspoon ground cumin1/2 to 1 teaspoon chili powderOne 15 1/2-ounce can pinto beans, drained and rinsedOne cup frozen corn kernels, thawed1 cup pre-shredded reduced-fat Cheddar cheese3/4 cup salsaSix to eight 8-inch whole wheat tortillas1/2 cup reduced-fat sour cream, optional

1/11/2010
36
Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese, and salsa and cook until the mixture is heated through and the cheese is melted, about 2 minutes. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds. Assemble by placing the chicken mixture down the center of each tortilla. Wrap burrito style and serve with sour cream as desired.Nutrition Information Per Serving:330 calories, 8g fat, 1.5g saturated fat, 510mg sodium, 41g carbohydrates, 8g fiber, 24g protein

1/11/2010
37
Determine your budget!
Now that you are aware of healthy, inexpensive foods to purchase, the next step is to set up a weekly budget plan.
Calculate the amount of money you want to spend on food and beverages each week and stick to it.

1/11/2010
38
Summary
There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work.
www.grocerygame.com

http://www.blbconsulting.com	35
http://blbconsulting.com	6
http://www.slideshare.net	1

How To Eat Healthy On A Budget (Revised)

by BLB Consulting on Feb 02, 2010

Accessibility

Categories

Upload Details

Usage Rights

3 Embeds 42

Statistics

How To Eat Healthy On A Budget (Revised) — Presentation Transcript