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Food Shopping on a Budget
- 1. Healthier Foods… Save Dough!
Editor's Notes
- Welcome to our show, Healthy Shopping on A Budget.
- You will be surprised – some of the healthiest foods in the grocery store are the least expensive! Let’s learn! Speaker – as an ice breaker, ask the audience for a raise of hands for who thinks healthier food costs more? Most people think healthy food is about chicken breasts, fat-free cookies and leaner beef costing more than their regular counterparts. But healthy shopping is a whole lot more in scope – and a whole lot less in cost!
- You will be surprised – some of the healthiest foods in the grocery store are the least expensive! Let’s learn! Speaker – as an ice breaker, ask the audience for a raise of hands for who thinks healthier food costs more? Most people think healthy food is about chicken breasts, fat-free cookies and leaner beef costing more than their regular counterparts. But healthy shopping is a whole lot more in scope – and a whole lot less in cost!
- Here is what we will learn today!
- Sure, fat free cookies cost more than regular cookies. But shopping for health on a budget is not about fat-free cookies! Shown above is 100 calories of grapes – cheaper and better than 100 calorie pack of cookies!
- Here is a comparison of grain foods – least expensive versus some of the most expensive. Grains you cook yourself save you money. Prices are current 04/09 and represent store brands for the top category and averages for the bottom.
- Look how the ones you cook yourself are much lower in sodium and saturated fat.
- Items should be bought in bulk for best price per ounce – but only buy as much as you can use – you do not want waste. This chart shows that the less processed the better for price – and we are going to back that up with the nutrition facts on the next page!
- Less processed equals less sodium and fat per serving, too!
- Fresh fruit in season is your best bet. Canned goods are less expensive when they go on sale; choose ones with no added sugar – canned in water or juice.
- The fresh fruit is lower in sugar – and calories!
- The best value for protein is dried beans! This includes pinto beans, black beans, lentils, split peas and more! Don’t forget about dairy products for protein!
- It is better to use less meat – most people eat 4 times the amount of protein they need per day. The Dietary Guidelines for Americans calls for most people to get a wider variety of protein in their diet meaning beans and fish. Fish is expensive, but if you keep the amount per portion small and only serve once a week you can keep that cost down, too.
- Skim milk is a great value. Consider powdered skim milk, too. An 8 ounce glass of milk costs .25cents and provides 9 essential nutrients!!
- And skim milk and yogurt are a lot lower in saturated fat (and sodium)
- All of these items would add $38 to your bill! Many represent empty calories and have much healthier and cheaper alternatives.
- Here is an example of how unit pricing can help you.
- Compare boxed to bulk – bulk/non-processed wins hands down!
- Lasagna at Olive Garden is $12.95 – so buying in a store versus eating out really saves money. But cooking a healthy one from scratch saves the most! Home made lasagna: 1.69 for 1 pound box noodles 1.67X2 for 2 jars sauce (24 oz each) 2.99 for 32-oz fat-free ricotta cheese = $8.02 for 96 ounces or 10 portions of home made lasagna
- Lasagna Classico is from Olive Garden – look at the calories, fat, saturated fat and sodium! Prices shown are per serving.
- Apples in bulk are more reasonable than apples per each – they are likely not to disappear quite as fast as cookies!
- Packing your own lunch saves – but buying “lunch packs” costs more compared to when you do it yourself! If you are going to buy chips, consider one bulk package per week.
- Herbs and veggies can be fun to grow – and they save you money. Consider local farmer’s markets, too!
- Fresh chicken saves over deli chicken and it is lower in sodium, too. Roast a whole chicken once and serve it three times (see how in our blog – foodandhealth.com/blog/ )
- Whole potatoes are not processed with fat and salt – and they are just $3.99 for a 5 pound bag or .03 per ounce!!
- Pictured above – crock pot apple sauce made from older apples bought on sale – for snacks and desserts
- Here is an online weekly flyer from a local grocery store – most likely the one you shop at has the same or you can pick up a flyer in your paper.
- Coupons are only good if you are buying the items anyway!
- Cheap breakfast ideas…keep these items on hand for inexpensive breakfast on the go. Oatmeal is just .32 per cup – compare to spending much more at a coffee house or fast-food restaurant when you get hungry.
- Use vinegar instead of salad dressing and save money and sodium! Leftovers are always your best bet!!
- The hostess cup cakes come in 100 calorie packs – but look how many carrots you can have for a lot cheaper per ounce – and which do you think would disappear faster in your house? The one that costs the most of course!
- Budget quick meals – pictured above is the make your own burrito night – also in our blog – foodandhealth.com/blog/ Serving “make your own” pasta, potatoes, burritos, tacos and salad for dinner makes being on a budget more fun and interactive for families.
- Here is a healthful budget shopping list!
- Store brands are usually the best deal. Keep a journal. Wal-Mart is one of the most popular discount stores – food sales are almost 50% of their total sales (source, WSJ.com, 04/09)
- The muffins above were made from bananas that got too ripe and were frozen. Freezing leftovers and excess fruits as they become too ripe is a good idea to avoid waste.
- Read the nutrition facts label to avoid items that are high in sodium and saturated fat and trans fat. Most likely they are the expensive foods in the freezer, deli, and box/canned aisle.
- These are from dietitians and home economists from an online survey to over 200 health professionals – you can see results online at foodandhealth.com – click on survey under free resources.
- Benefits to good shopping are many!
- Often overlooked – more tips to save and eat better!
- Review – here is what you need to remember!
- Testimonial from stay at home dad!