Eat Healthy On A Budget


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  • Many people say eating healthy is too expensive, but is it really? The purpose of this presentation is to give you tips to save money and eat healthy at the same time. Believe it or not it can surely be possible.
  • Plan your meals each week. By planning ahead, you can check the nutrition facts of a meal before you decide to make it and create a detailed grocery list for easy shopping. Planning also helps avoid impulse shopping.
  • Shop for seasonal produce – fruits and veggies are less expensive during their peak growing times, and they’re also tastier!
  • Look for the generic brands . The ingredients are usually the same as the brand name versions, but they’re much more affordable.
  • Even though a fast food value meal can seem like a good deal really it is not! Avoid eating out , as most restaurants come with extra large portions and extra large price tags. And options at fast food restaurants are typically loaded with excess fat, salt and sugar.
  • Eat before you go shopping. Going to the grocery store on an empty stomach will leave you more likely to buy on impulse.
  • Be flexible: If you see a good deal you can make into a heatlhy meal go for it – maybe revise your meal plan for the week to incorporate the food. Look for foods reduced in price because it is getting close to the sell by date if you know you can consume them in time. Limit red meat: in favor of healthier and less expensive sources of protein. Fish, like tuna, has omega 3 fatty acids that are good for the heart. Nuts and beans have a lot of protein also, but make sure you review the salt content and eat appropriate portions since nuts tend to be high in fat.
  • Scout your local newspaper for coupons before you go shopping. It may cost $1-2 to purchase the Sunday paper, but your savings will likely exceed this amount. You can also find coupons online sometimes.
  • Letting left over's go to waste is letting money go to waste. Heating up food in the microwave saves electricity costs when compared to heating food up in the oven or stove top. If you know you will not eat leftovers, only make enough so there are no second helpings. Try making leftovers into another meal the next day. Leftovers are typically good 3-5 days but must go in the fridge within 2 hours of serving to reduce your risk of food-borne illnesses, because bacteria grow more quickly at room temperature. Don't leave leftovers out. Put them in the refrigerator as soon as you're done with them. Cold temperatures slow the rate of bacteria growth. For larger items, such as large quantities of Chinese food, refrigerate in several shallow containers rather than large clumps. That way, the food will cool evenly and more quickly. You don't want a big clump: That risks the chance of something growing in the center because it didn't cool properly. Reference: “ Microwave When Possible. Because microwave ovens cook food 75 percent faster, they use less energy than conventional ovens.”
  • Try to use Tupper wear or containers you already have versus plastic baggies. Not only is this good for the environment but each plastic baggie has a cost value associated to it. Anywhere from 4 cents to 13 cents a bag depending on brand and quality. You can see it everywhere. Prepackaged little bags of carrots, apple slices, etcetera. Making your own prepackaged snack will save you money.
  • The average America eats out 3 times a week. The average price of a drink is $2.00 For each person totals $312 per year Opt for water versus soda. The cost savings is amazing not to mention a better option for health, wellness, and weight management if you are replacing water with a beverage that contained calories.
  • Typically sticking to the outside isles of the grocery store is one sure way to eat healthier. Look for the lowest priced milk, cheese on sale, lean meats, fruits, vegetables, and breads.
  • 10 Ways to Save Money on Food Shopping How to eat cheap – but healthfully – despite rising grocery costs. By Kathleen M. Zelman, MPH WebMD Feature Reviewed by Louise Chang, MD We're paying more these days not only at the gas pump but also at the grocery store. Blame it on rising oil prices, disappointing crop yields, global warming, and/or the weak dollar. Robert Earl, director of nutrition policy for the Grocery Manufacturer Association, says there are many factors affecting food prices. What it all means is that shoppers are looking for ways to save money when they're food shopping without sacrificing nutrition. WebMD asked some experts for tips and strategies on saving money on your grocery bill while still eating healthfully.  Planning Can Help You Save Money on Food Planning ahead is the most important step to getting more bang for your buck at the grocery store, says Katherine Tallmadge, RD, a spokesperson for the American Dietetic Association. "Take inventory of what you have on hand so you don’t overbuy, create a detailed shopping list based on your needs and weekly menu plan, and take into account how you plan on using leftovers," she says. Have a light snack before you go shopping, and stick to your grocery list to help avoid impulse purchases or costly mistakes like falling for the displays at the end of the aisles. Before you plan your weekly menu, check the ads to see what’s on sale and use coupons to take advantage of sales and money-saving coupons. You can even sign up online to receive coupons and email alerts from your favorite grocers. Healthy Food Is Cheaper Food Eating healthier foods can actually save you money, according to a 2002 study published in the Journal of the American Dietetic Association. The researchers found that when families went on weight loss diets, they not only lost weight but reduced their food budgets. The savings came from reducing portion sizes and from buying fewer of the high-calorie foods that tend to increase the amount spent at the grocery store, according to authors of the yearlong study. People tend to spend a lot on those "extras" -- foods that add calories but little nutritional value, like sodas, bakery items, and chips. You can get more for your money if you consider the nutritional value of food for the price.  For example, sodas and flavored drinks deliver mostly empty calories and could easily be replaced with less expensive sparkling water with a splash of a 100% fruit juice like cranberry. "When my clients start eating more healthfully, their grocery bills plummet," says Tallmadge, author of the book Diet Simple .   She recommends comparing food prices based on the number of servings you'll get, along with the food's nutritional contribution. For example, a pound of peaches yields three to four servings. So when you divide the cost per pound, the cost is usually quite reasonable. 10 Ways to Save Money on Food Shopping How to eat cheap – but healthfully – despite rising grocery costs. (continued) Healthy Food Is Cheaper Food continued... "The ideal food is nutrient-dense, not calorie-dense, and the least expensive may be fresh, frozen or canned," Tallmadge says. And if you're craving something sweet? "Save money by passing on calorie-dense cakes and cookies; instead, opt for seasonal fruit," says American Dietetic Association president Connie Diekman, RD. "Fruit is fat-free, high in nutrients and fiber, and a natural energizer." Look for sales or coupons for light ice cream or nonfat frozen yogurt to enjoy with your fruit, and you have a delicious, fat-free, low-calorie dessert. Here are 10 simple strategies to beat the rising cost of food and help your grocery dollars go further: 1. Buy produce in season . Check the food section in your newspaper to find the best buys for the week, based on fresh produce in season. Food in season is usually priced to sell. During the summer months, corn on the cob can cost as little as 10 cents an ear; at other times of the year, it may cost 10 times as much. Also, shop your local farmers' market for great deals on local produce; the prices won't include shipping costs. 2. Use sales and coupons. Planning meals around what's on sale can lower your grocery bills, especially if you also use coupons (make sure they're for item you would buy anyway). Sunday newspapers are full of coupons and sales circulars to get you started. It's also a good idea to stock up on staples when they're on sale. "Buy one, get one free" is basically a technique to get you to buy twice as much as you need at half the price. At some markets, though, the product rings up half-price -- so you don't have to buy more than one to get the savings. Use your freezer to store sale items that can be used at a later date. 3. Brown-bag it.   Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination. "Packing your lunch not only saves you money, but you can control all the ingredients so they are healthy and low in calories," says Diekman, who is nutrition director at Washington University. Pack a simple sandwich, salad, soup, wrap, and/or a hearty snack of cheese. Use freezer packs and containers to keep food at the proper temperature unless you have access to a refrigerator. 4. Think frozen, canned, or dried. Next time you're gathering ingredients for a recipe, try using frozen, canned, or dried foods. They may be less expensive than fresh, yet are equally nutritious. Produce is typically frozen, canned, or dried at the peak of ripeness, when nutrients are plentiful. Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it's properly stored, there's no waste. Canned foods are often sitting in a bath of juice, syrup, or salty water, and usually require rinsing. Dried fruits are concentrated in flavor and a great substitute for fresh fruit. Also consider using powdered or evaporated versions of milk in soups, casseroles, mashed potatoes, or desserts. Buy the form that gives you the best price for your needs.  How to eat cheap – but healthfully – despite rising grocery costs. (continued) Healthy Food Is Cheaper Food continued... 5. Save on protein foods . When possible, substitute inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes for more expensive meat, fish, or poultry. Eat vegetarian once a week or more to increase your consumption of healthy plant foods while saving money.  Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner. You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables.  When you do buy meat, choose smaller portions of lean cuts. For example, lean cuts of beef are those that include the terms "loin" or "round." (You can tenderize lean cuts of meat mechanically or by marinating it.) You can also buy a whole chicken and cut it up instead of paying the butcher to do it for you, or buy the cheaper "family pack" and portion it into airtight freezer bags. 6. Waste not, want not. Before you toss perishable food into your grocery cart, think about exactly how you'll use it. The Environmental Protection Agency estimates that Americans generate roughly 30 million tons of food waste each year. Using leftover vegetables, poultry, or meat in soups, stews, salads, and casseroles minimizes cost and demonstrates your creativity in the kitchen. For example, have a roasted chicken for dinner one night, and use the leftovers for dinner the next night. Try topping a bed of fresh greens with vegetables, fruits, and slices of leftover chicken. Add a loaf of whole-grain bread, and presto! You've got a nutritious meal in minutes. You can also eat leftovers for breakfast or take them with you for lunch.  7. Go generic. Consider buying store brands instead of pricier national brands. "All food manufacturers follow standards to provide safe food and beverage products of high quality," says Earl. Many grocery companies buy national-brand products made to their specifications and simply put their own label on the products. Read the ingredient list on the label to be sure you're getting the most for your money. Ingredients are listed in order by weight. So when you're buying canned tomatoes, look for a product that lists tomatoes, not water, as the first ingredient. Also look for simpler versions of your favorite foods. For example, buy oatmeal or simple flaked or puffed cereals that contain fewer additives and are less expensive (and often healthier) than fancier cereals. 8. Buy prepackaged only if you need it. Unless you have a coupon or the item is on sale, buying prepackaged, sliced, or washed products comes with a higher price tag. Still, people living alone may find that smaller sizes of perishable products or bags of prepared produce eliminate waste and fit their needs best, despite the extra cost.  You can also save money (and boost nutrition) by passing up the aisles with processed foods, cookies, snack foods and soda. Healthy Food Is Cheaper Food continued... 9. Buy and cook in bulk. Joining a bulk shopping club, like Sam's or Costco, can be cost-effective if you frequent the club regularly. Bulk purchases can be a great way to save money -- as long as they get used. You might also look in your community for shopping cooperatives that sell food in bulk at a substantial savings. Cooking in bulk can save both money and time, says Tallmadge. "Prepare food in bulk and freeze into family-sized portions, which saves time in the kitchen," she suggests. For example, making a big batch of tomato sauce will less expensive (and probably tastier) than buying some. 10. Plant a garden. For benefits that go beyond cost savings, plant your own produce. There's nothing better than a summer-fresh tomato from the garden. Tomatoes even grow well in containers if you don't have space for a garden, and some neighborhoods offer community gardening spaces. Start small, and see how easy it is to grow fresh herbs or a few simple vegetables. And if you invest a little time in freezing or canning your harvest, you can enjoy summer's bounty all year long.
  • First step in making healthy selections is knowing how to read a food label. Start at the serving size. All information displayed is for this quantity.
  • If you drink juice…………….
  • Regular MayonnaiseLight MayonnaiseFat Free Mayonnaise1 Tablespoon1 Tablespoon1 Tablespoon90 Calories40 Calories15 Calories10 grams of fat40 grams of fat0 grams of fat
  • Smart balance also makes a fat free butter spread and other brands may as well.
  • Which cost more, a head of cauliflower out of season or a bag of potato chips? Typically both can be found for $2.99-$3.99. Strawberries are another good option which cost just as much as a bag of chips even out of season.
  • BE SURE TO GET THE CANNED TUNA in water and NOT OIL or you’ll pack on hundreds of calories and many fat grams that are not needed by the body.
  • 10 Ways to Save Money on Food Shopping How to eat cheap – but healthfully – despite rising grocery costs. By Kathleen M. Zelman, MPH WebMD Feature Reviewed by Louise Chang, MD
  • Eat Healthy On A Budget

    1. 1. Eating Healthy for Weight Management on a Budget Shawna Ilagan MS, RD, CWPC, CHES
    2. 2. Tips to Save Money & Eat Healthy <ul><li>You can do it! </li></ul>
    3. 3. Save Money and Eat Healthy! 1. Plan your meals each week
    4. 4. Make Shopping Lists <ul><li>To go along with your planned meals </li></ul>
    5. 5. Save Money and Eat Healthy! <ul><li>Shop for produce in season! </li></ul>
    6. 6. Save Money and Eat Healthy! <ul><li>Look for the generic brands </li></ul>
    7. 7. Avoid Eating Out & Pack Lunches $1.72 TOTAL COST 7 cents 2 cups Crystal Light 21 cents Apple 50 cents Tangerine 10 cents Large Carrot 45 cents for 3 ounces of tuna 9 cents for 2 Tbsp Mayonnaise 17 cents for 2 slices of bread 13 cents 1 slice cheese Tuna Sandwich with Reduced Fat American Cheese
    8. 8. Save Money and Eat Healthy! <ul><li>Eat before you go shopping </li></ul>Shopping hungry makes you more likely to buy on impulse
    9. 9. Be Flexible <ul><li>Look for meat close to expiration date marked down </li></ul><ul><li>Day old bread or produce over ripe may save you money </li></ul>
    10. 10. Use Coupons <ul><li>Use Coupons </li></ul>
    11. 11. Eat Leftovers <ul><li>Try making leftovers into another meal the next day. </li></ul><ul><li>Leftovers are good 3-5 days but must go in the fridge within 2 hours of serving. </li></ul><ul><li>If you know you will not eat leftovers then prepare less food. </li></ul>
    12. 12. Make Your Own Prepackaged Snacks <ul><li>$2.50 for package (30 count) $3.49 for 6 packets </li></ul><ul><li>16.67 cents for 2 cookies 58.16 cents per pack </li></ul><ul><li>= 100 calories = 100 calories </li></ul>
    13. 13. Buy In Bulk! <ul><li>If it is a better buy and you will use it all </li></ul><ul><li>Example: </li></ul><ul><li>2 pounds of rice (32 ounces) for $4.69 </li></ul><ul><ul><li>14.65 cents per ounce </li></ul></ul><ul><li>1 pound of rice (16 ounces) for $3.45 </li></ul><ul><ul><li>21.56 cents per ounce </li></ul></ul>
    14. 14. Limit Drinks That Cost Money <ul><li>Purchasing a $2.00 beverage out 3 times a week = $312 per year </li></ul>
    15. 15. Stick to the Outsides Isles
    16. 16. Additional Tips! <ul><li>Milk always going bad? </li></ul><ul><ul><li>Buy Nonfat dry milk powder and make cups as you go </li></ul></ul><ul><li>Fruit and Vegetables always going bad? </li></ul><ul><ul><li>Have you ever tried freezing grapes? Yum! </li></ul></ul><ul><ul><li>Buy frozen </li></ul></ul><ul><ul><li>Buy canned </li></ul></ul><ul><ul><ul><li>Look for fruit juice in light syrup or its own juice </li></ul></ul></ul><ul><ul><ul><li>Look for low sodium or no salt added canned vegetables </li></ul></ul></ul>
    17. 17. What do you need to be healthy? <ul><li>A variety of foods from the food groups </li></ul><ul><ul><li>Grains   </li></ul></ul><ul><ul><li>Vegetables   </li></ul></ul><ul><ul><li>Fruit   </li></ul></ul><ul><ul><li>Milk   </li></ul></ul><ul><ul><li>Meat & Beans </li></ul></ul><ul><li>Source: </li></ul>
    18. 18. Reading Food Labels: Knowledge is Power What’s In Your Cart?
    19. 20. When Comparing Food Labels: <ul><li>The Healthier Choice is Typically: </li></ul><ul><ul><li>Fiber </li></ul></ul><ul><ul><li>Protein </li></ul></ul><ul><ul><li>Other Vitamins & Minerals </li></ul></ul><ul><ul><li>Calories </li></ul></ul><ul><ul><li>Sugars </li></ul></ul><ul><ul><li>Fat </li></ul></ul><ul><ul><li>Saturated Fat </li></ul></ul><ul><ul><li>Trans Fat </li></ul></ul><ul><ul><li>Cholesterol </li></ul></ul><ul><ul><li>Sodium </li></ul></ul>Higher In Lower In
    20. 21. Virtual Shopping Tour
    21. 22. Virtual Grocery Shopping Tour <ul><li>Pick unsweetened vs sweetened applesauce </li></ul><ul><li>Cost is the same at $0.28 for a ½ cup serving </li></ul><ul><li>Calories per serving: </li></ul><ul><ul><li>Unsweetened: 50 calories </li></ul></ul><ul><ul><li>Sweetened: 90 calories </li></ul></ul>
    22. 23. Great Snacks for Eating on the Run <ul><li>Bananas are healthy foods filled with nutrients and cost approximately, $0.20 each. </li></ul><ul><li>This is very low in price compared to any candy bar. </li></ul>
    23. 24. Opt for Light Juice <ul><li>Same price for less calories and all the same nutrients! </li></ul>
    24. 25. Eat Beans <ul><li>Low price way to add protein and fiber to your meal plan </li></ul><ul><li>Add to salads </li></ul><ul><li>Eat as a side dish </li></ul><ul><li>Make dips from mashing and more! </li></ul>
    25. 26. Carrots Anyone? <ul><li>You can find 10 big carrots for $1.00 this makes each only $0.10 cents! </li></ul>
    26. 27. Radishes dipped in some low fat or fat free ranch dressing <ul><li>Only $0.89 to $1.00 for a bag of radishes </li></ul>
    27. 28. Getting a Healthier Salad Dressing Cost the Same! 2 Tbsp Regular Ranch Dressing 2 Tbsp Fat Free Ranch Dressing 290 calories 80 calories 31 grams fat 0 grams fat 2 Tbsp Italian Dressing 2 Tbsp Fat Free Italian Dressing 170 calories 25 calories 17 grams fat 0 grams fat
    28. 29. Getting a Healthier Mayonnaise Cost the Same! 0 fat grams 40 fat grams 10 fat grams 15 Calories 40 Calories 90 Calories 1 Tbsp 1 Tbsp 1 Tbsp Fat Free Mayonnaise Light Mayonnaise Regular Mayonnaise
    29. 30. How Do You Cook Foods? <ul><li>Save money, fat, and calories by using generic non-stick cooking spray versus oil </li></ul>
    30. 31. Butter: Which one Should I pick for weight management? 9 grams fat 5 grams fat 0 grams fat 80 calories 45 calories 5 calories 1 Tablespoon 1 Tablespoon 1 Tablespoon Regular Butter Light Promise Fat Free Promise
    31. 32. Is It Really More Expensive to Eat Healthy?
    32. 33. Get Baked Chips: Same price yet lower in fat and calories <ul><li>VS </li></ul>
    33. 34. Jam: Save 45 Calories per Tbsp. <ul><li>The sugar free jam is the best choice for people looking to lose or manage their weight. </li></ul>5 Calories 50 calories 1 Tablespoon 1 Tablespoon Polaner Sugar Free Strawberry Jelly Smucker’s Strawberry Jelly
    34. 35. Is there a better option? <ul><li>Both snacks cost approximately $0.25 cents per bar! </li></ul>8 grams saturated fat 1 gram saturated fat 11 grams fat 2.5 grams of fat 230 calories 140 calories Sunbelt Chewy Granola Coconut Fudge Bar Sunbelt Oatmeal Raisin Low Fat Bar
    35. 36. Tuna Fish: Generic brands $0.75/can <ul><li>Enjoy the entire can for: </li></ul><ul><ul><li>150 calories </li></ul></ul><ul><ul><li>33 grams of protein </li></ul></ul><ul><ul><li>1.5 grams of fat </li></ul></ul><ul><li>If 750mg sodium per can is too much for you simply rinse the tuna in a strainer </li></ul>
    36. 37. One thing that is more expensive to eat Healthy <ul><li>Ground Beef Tips: </li></ul><ul><ul><li>Eat Less </li></ul></ul><ul><ul><li>Know that the leaner the beef the more protein and more Iron and B12 you get along with less calories and fat! </li></ul></ul><ul><ul><li>Nutrition facts are for a 4 ounce serving size </li></ul></ul>92% Lean 85% Lean 80% Lean Ground Beef 8 fat grams 16 fat grams 21 fat grams 30 fat grams 160 calories 230 calories 270 calories 340 calories $3.89 per lb. $3.39 per lb. $2.49 per lb. $2.19 per lb.
    37. 38. Low Calorie Treat <ul><li>$0.36 for one package of Sugar free jell-O. </li></ul><ul><li>$0.09 cents for a half cup or $0.18 cents for 1 cup. </li></ul><ul><li>Sure you can buy the convenience package already prepared but this will cost you more money where just a little planning ahead can save you money. </li></ul>
    38. 39. Final Thoughts <ul><li>You can eat healthy well balanced meals, manage your weight, and save money on grocery bills. </li></ul><ul><li>Plan ahead for meals, pack your lunch, and create your own personal list of healthy foods that are low in price. </li></ul><ul><li>Knowledge is Power! </li></ul>
    39. 40. Want to Learn More? <ul><li>Do the interactive learning model provided by Oregan State University titled “Stretching Your Food Dollar” </li></ul><ul><li> </li></ul>
    40. 41. References <ul><li>American Heart Association. (n.d.). Eating Healthy on a </li></ul><ul><ul><li>Budget. Retrieved from </li></ul></ul><ul><li>Calorie King. (2008). Use Our Food Search . Retrieved from </li></ul><ul><li>Oregon State University. (2006). Stretching your food </li></ul><ul><ul><li>dollars. Retrieved from </li></ul></ul>
    41. 42. References Cont. <ul><li>United States Department of Agriculture. (2009). Inside the Pyramid. Retrieved from </li></ul><ul><li>United States Department of Health & Human Services. (2009). How to Understand and Use the Nutrition Facts Label. Retrieved from </li></ul><ul><ul><ul><li>onsumerInformatin/ucm078889.htm </li></ul></ul></ul><ul><li>Zelman, K. (2009). 10 ways to save money on food </li></ul><ul><ul><li>shopping. Retrieved from </li></ul></ul>