Food Shopping on a Budget

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Here is how to get the best value for your money when grocery shopping.

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Food Shopping on a Budget

  1. 1. Healthier Foods… Save Dough!
  2. 2. <ul><li>True or false? </li></ul><ul><ul><li>Healthier food costs more. </li></ul></ul>
  3. 3. <ul><li>True or false? </li></ul><ul><ul><li>Healthier food costs more. </li></ul></ul><ul><li>Answer: False. The least-processed foods are the least expensive and many of them are the healthiest! </li></ul>
  4. 4. <ul><li>Best deals each food group </li></ul><ul><li>Beware – more expensive </li></ul><ul><li>Money-saving tips </li></ul><ul><li>Planning saves money </li></ul><ul><li>Best meal ideas for you </li></ul><ul><li>Action plan and review </li></ul>
  5. 5. <ul><li>Best deals are least processed of each food group </li></ul><ul><li>Less processing = less sodium, fat, sugar </li></ul>
  6. 6. <ul><li>Rice (white or brown) 4¢ </li></ul><ul><li>Oatmeal 8¢ </li></ul><ul><li>Pasta 6¢ </li></ul><ul><li>Boxed rice mix 25¢ </li></ul><ul><li>Frozen dinner with pasta 35¢ </li></ul><ul><li>Boxed cereal 25¢ </li></ul><ul><li>Toaster pastries/cereal bars 25¢ </li></ul>
  7. 7. <ul><li>mg sodium g sat fat </li></ul><ul><li>Rice 0 0.0 </li></ul><ul><li>Pasta 0 0.0 </li></ul><ul><li>Oatmeal 0 0.0 </li></ul><ul><li>Boxed rice 1150 2.0 </li></ul><ul><li>Frozen lasagna 1170 4.0 </li></ul><ul><li>Boxed cereal 200 0.5 </li></ul>
  8. 8. <ul><li>Cabbage 3 ¢ </li></ul><ul><li>Potatoes 3 ¢ </li></ul><ul><li>Corn 8 ¢ </li></ul><ul><li>Carrots 8 ¢ </li></ul><ul><li>Broccoli 9 ¢ </li></ul><ul><li>Cauliflower 9 ¢ </li></ul><ul><li>Cucumber 9 ¢ </li></ul><ul><li>Green beans 11 ¢ </li></ul><ul><li>Frozen potatoes 17 ¢ </li></ul><ul><li>Instant mashed potatoes 21 ¢ </li></ul><ul><li>Potato chips 33 ¢ </li></ul>
  9. 9. <ul><li>mg sodium g sat fat </li></ul><ul><li>Cabbage 15 0 </li></ul><ul><li>Carrots 84 0 </li></ul><ul><li>Potatoes 17 0 </li></ul><ul><li>Broccoli 30 0 </li></ul><ul><li>Frozen potatoes 485 2 </li></ul><ul><li>Instant potatoes 450 1 </li></ul><ul><li>Potato chips 230 2 </li></ul>
  10. 10. <ul><li>Bananas 3¢ </li></ul><ul><li>Apples 5¢ </li></ul><ul><li>Oranges 3¢ </li></ul><ul><li>Melon (in season) 3¢ </li></ul><ul><li>Canned with sugar 16¢ </li></ul><ul><li>Frozen with sugar 33¢ </li></ul><ul><li>Pie with fruit 22¢ </li></ul>
  11. 11. <ul><li> g sugar calories per ½ cup </li></ul><ul><li>Bananas 9 66 </li></ul><ul><li>Apples 5 28 </li></ul><ul><li>Oranges 8 42 </li></ul><ul><li>Melons 6 27 </li></ul><ul><li>Canned with sugar 23* 100 </li></ul><ul><li>Frozen with sugar 35* 150 </li></ul><ul><li>Pie with sugar 21* 350 </li></ul><ul><li>*Includes added sugar in processing! </li></ul>
  12. 12. <ul><li>Beans (dried) 6¢ </li></ul><ul><li>Eggs 6¢ </li></ul><ul><li>Whole turkey/chicken 8¢ </li></ul><ul><li>Peanut butter 9¢ </li></ul><ul><li>Ground turkey/lean beef 12¢ </li></ul><ul><li>Egg whites 17¢ </li></ul><ul><li>Canned tuna 20¢ </li></ul><ul><li>Roast beef 28¢ </li></ul><ul><li>Deli ham 61¢ </li></ul><ul><li>Steak 68¢ </li></ul>
  13. 13. <ul><li> g saturated fat per 3 ounces </li></ul><ul><li>Beans (dried) 0 </li></ul><ul><li>Eggs 2.5 </li></ul><ul><li>Whole turkey/chicken 1.5 </li></ul><ul><li>Peanut butter (2 Tbsp) 3 </li></ul><ul><li>Ground turkey/lean beef 2 </li></ul><ul><li>Egg whites 0 </li></ul><ul><li>Tuna .5 </li></ul><ul><li>Roast beef 4.5 </li></ul><ul><li>Deli ham* *2.2 </li></ul><ul><li>Steak 6.5 </li></ul><ul><li>*Very high in sodium (over 1100 mg) </li></ul>
  14. 14. <ul><li>Skim milk 4¢ </li></ul><ul><li>Fat-free yogurt 7¢ </li></ul><ul><li>Cheddar cheese 23¢ </li></ul><ul><li>Gourmet cheese 50¢ </li></ul>
  15. 15. <ul><ul><li>g saturated fat per cup </li></ul></ul><ul><li>Skim milk 0 </li></ul><ul><li>Fat-free yogurt 0 </li></ul><ul><li>Cheddar cheese 28 </li></ul><ul><li>Gourmet cheese 25 </li></ul>Cheese is the number one source of fat in the American diet!
  16. 16. <ul><li>Soda $4.99/12 pack </li></ul><ul><li>Cookies $3.50/15 oz pack </li></ul><ul><li>Crackers $3.99/7 oz box </li></ul><ul><li>Cereal $3.59/14 oz box </li></ul><ul><li>Frozen meals $3.29/10 ounce </li></ul><ul><li>Boxed meals $1.67/6 ounce </li></ul><ul><li>Meat $4.99/pound </li></ul><ul><li>Cheese $8.49/pound </li></ul><ul><li>Sweetened drinks $3.49/1 liter =$38 </li></ul>
  17. 17. <ul><li>What is a better deal: a 14 oz can of soup for 80¢, or a 48 oz can of soup for $3.19?  </li></ul><ul><li>The 14 ounce can is cheaper! </li></ul><ul><li>“ Cost Per Unit” is usually on store shelves </li></ul>
  18. 18. <ul><li>Compare boxed rice to bulk rice </li></ul>26¢/ounce 4¢/ounce Saving Tip
  19. 19. <ul><li>Compare frozen dinner to prepared from scratch low-fat lasagna </li></ul>24¢/ounce $2.50 per serving 8¢/ounce 80¢ per serving Saving Tip
  20. 20. <ul><li>Lasagna scratch 80¢ </li></ul><ul><li>Lasagna frozen $2.35 </li></ul><ul><li>Lasagna restaurant: $12.95 </li></ul><ul><ul><li>Calories 850 </li></ul></ul><ul><ul><li>Fat 47g </li></ul></ul><ul><ul><li>Saturated fat 25g </li></ul></ul><ul><ul><li>Sodium 2,830mg </li></ul></ul>
  21. 21. <ul><li>Compare cookies to apples </li></ul>$4.99 for 12 packs .41 each .06/ounce .29 each Which do you think would disappear faster? Saving Tip
  22. 22. <ul><li>Buy in bulk and put in baggies yourself </li></ul>22¢ per ounce 46¢ per ounce Saving Tip
  23. 23. <ul><li>Grow your own herbs and vegetables </li></ul><ul><li>Can and freeze extras </li></ul>Saving Tip
  24. 24. <ul><li>Compare chicken: </li></ul>$8.99/pound $1.59/pound Saving Tip
  25. 25. <ul><li>A 5 pound bag of potatoes is cheaper than chips, per ounce </li></ul>34¢/ounce 3¢/ounce Saving Tip
  26. 26. <ul><li>Use up what you have at home </li></ul><ul><li>Check store flyers for specials (check online or in the paper), gather coupons </li></ul><ul><li>Write down meal ideas </li></ul><ul><li>Make a shopping list </li></ul><ul><li>Stick to the list </li></ul><ul><li>Combine errands, too </li></ul>Make your own applesauce!
  27. 28. <ul><li>Use for items you are buying anyway </li></ul><ul><li>Don’t buy expensive items like chips, cookies, frozen foods and soda that are not in your budget </li></ul><ul><li>Store brands are often the best deal, even without coupons </li></ul>
  28. 29. <ul><li>Bananas </li></ul><ul><li>Fruit in season </li></ul><ul><li>English muffins </li></ul><ul><li>Whole grain toast </li></ul><ul><li>Oatmeal/grits </li></ul><ul><li>Skim milk </li></ul><ul><li>Yogurt </li></ul>
  29. 30. <ul><li>Leftovers </li></ul><ul><li>Baked potato </li></ul><ul><li>Sandwich </li></ul><ul><li>Salad — </li></ul>Salad dressing: 22¢ per ounce (280 mg sodium) Vinegar: 11¢ per ounce, no sodium!
  30. 31. <ul><li>Apples </li></ul><ul><li>Baked potatoes </li></ul><ul><li>Nonfat yogurt </li></ul><ul><li>Peanut butter sandwiches </li></ul><ul><li>Carrots </li></ul><ul><li>Leftovers </li></ul>55¢ per ounce 8¢ per ounce 100 calories
  31. 32. <ul><li>Lentils and rice </li></ul><ul><li>Pasta </li></ul><ul><li>Stir fry - (use meat/poultry as condiment) </li></ul><ul><li>Fish/chicken = 3 oz </li></ul><ul><li>Rice dishes – chicken/rice </li></ul><ul><li>Tacos/burritos </li></ul><ul><li>Baked potatoes </li></ul>
  32. 33. <ul><li>Fruits and veggies in season </li></ul><ul><li>Dried beans/legumes </li></ul><ul><li>Rice, pasta, oatmeal, barley, grits (store brands) </li></ul><ul><li>Frozen produce on sale </li></ul><ul><li>Potatoes </li></ul><ul><li>Lean protein on sale </li></ul><ul><li>Skim milk, yogurt </li></ul>
  33. 34. <ul><li>Store brands usually cheapest </li></ul><ul><li>Items at the end of the aisle not usually the best deal </li></ul><ul><li>Make a journal so you learn pricing for items you buy regularly </li></ul>
  34. 35. <ul><li>Okay to stock up on non-perishables </li></ul><ul><li>Eliminate waste </li></ul><ul><li>Freeze leftovers/fruits/vegetables before they go bad </li></ul><ul><li>Buy frozen, canned, produce to help stretch shopping days </li></ul>Made from leftover bananas
  35. 36. <ul><li>Leave these out: </li></ul><ul><ul><li>High sodium </li></ul></ul><ul><ul><li>High sugar – 6 g per teaspoon </li></ul></ul><ul><ul><li>High fat </li></ul></ul><ul><ul><li>High cholesterol </li></ul></ul><ul><li>5% or less of daily value = low </li></ul><ul><li>First ingredient? If sugar or “ose” then high in sugar </li></ul>
  36. 37. <ul><li>Eat out less often </li></ul><ul><li>Buy less processed food </li></ul><ul><li>Stock up on sale items </li></ul><ul><li>Clip coupons </li></ul><ul><li>Shop at discount stores (Wal-Mart) </li></ul>
  37. 38. <ul><li>Money savings </li></ul><ul><li>Time savings </li></ul><ul><li>Gas/car savings </li></ul><ul><li>Health: calories, fat, sodium </li></ul>
  38. 39. <ul><li>Right ingredients on hand means less eating out </li></ul><ul><li>Serve less meat per person </li></ul><ul><li>Apples and carrots for snacks </li></ul><ul><li>Pack grapes to go for eating on the run </li></ul><ul><li>Potatoes are underused </li></ul><ul><li>Shop in your freezer and pantry first! </li></ul>
  39. 40. <ul><li>Write a menu; use store specials </li></ul><ul><li>Make and stick to a list </li></ul><ul><li>Cheapest items from MyPyramid groups are less processed - rice, dried beans, seasonal produce </li></ul><ul><li>Plan meals around grains, fruits and vegetables </li></ul><ul><li>Unit pricing helps you save </li></ul><ul><li>Coupons only if makes sense </li></ul>
  40. 41. <ul><li>“ My wife and I shop for groceries on a weekly basis (with the exception of a rare mid-week stop for more milk or other pure staples). We shop from a grocery list, usually nail the sales, and focus almost entirely on buying produce. The end result is that we usually save quite a bit at the grocery store compared to what we could be spending.” </li></ul><ul><li>— Trent, TheSimpleDollar.com </li></ul>

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