Healthy Eating on a Budget
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This presentation gives tips on how to eat healthy while on a budget.
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Healthy Eating on a Budget
- 1. HEALTHY EATING ON A BUDGET Presented by: Jamie Luu Sodexo Dietetic Intern 2013®
- 2. Objectives • Name two techniques that can help you stick to a budget • Explain three ways on how to choose healthy foods while on a budget • List three things you can do to keep your foods lasting longer
- 4. Plan, plan, plan! • Before you head to the grocery store, plan your meals for the week • Choose recipes that will allow you to cook in bulk or use foods ands seasonings you already have. • Then make a list for what you need to buy and what fits your budget and STICK TO IT. • Also remember to check for space – do you have enough room in the fridge or freezer? • Learn and know how to read nutrition label to help cut down on calories, sugar, cholesterol, sodium and saturated fat per serving. choosemyplace.gov
- 5. Get the Best Price • Find coupons, sales, BOGOS and specials from weekly circulars • For added savings, sign up for the store discount card
- 7. Penny Pinching Ideas • Don’t shop when you’re hungry • Try store brands • Compare products for the best deal by locating the “unit price” on the price label below an item • Check for sell by dates – buy the freshest foods possible, it lasts longer • Buy in bulk • Buy in season • Avoid buying convenience foods
- 9. Best Buys: Breads and Grains • Look for bargains on day old bread. It cost less but is still nutritious • Buy regular rice, oatmeal and grits instead of instant to save on money, sugar and calories
- 10. Best Buys: Fruits and Vegetables Buy This, Not that!
- 11. 1. Eat Seasonably Buy fruits and veggies that are in season
- 12. Choose Least Expensive Fruits and Vegetables
- 13. Least Expensive Fresh Vegetables Least Expensive Fresh Fruits Potatoes Watermelon Lettuce Bananas Eggplant Apples Greens Pears Summer Squash Pineapple Carrots Peaches Tomatillos
- 14. Opt for Frozen or Canned Fruits and Vegetables
- 15. Best Buys: Low-Fat Milk Products • Buy fresh, low-fat milk, yogurt, and cheese in the largest size that can be used before spoiling. • Larger contains cost less than small sizes • Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast.
- 16. Best Buys: Meat and Beans • Dried beans and peas are a good source of protein and fiber. They last a long time without spoiling. • Look for specials at the meat counter. Buy meat on sale for big savings. • Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling. • Chuck or bottom round roast has less fat and is cheaper than sirloin.
- 17. Cut of Meat Approx. Price per Pound Bone-in Chicken Thighs and Drumsticks $2.50 Beef Sirloin $6.00 Ground Beef $4.50 Ground Turkey $4.00 Bone-in Pork Chops $5.00 Best Cheap Cuts of Meat
- 19. AFTER SHOPPING
- 20. Ways to Make Food Last Longer • Store food right away to preserve freshness • Freeze food to prevent spoiling • Use foods with the earliest expiration dates first • Spice up left overs and use them in new ways • Check refrigerator temperature • Don’t over or under stuff it • Keep produce dirty • Use square storage containers
- 21. Top Shelf – Least Cold • Beverages • Water • Pasteurized orange juice Reorganize fridge Middle Shelf – Consistent temp • Eggs • Salads Bottom Shelf – Coldest temp • Milk • Yogurt • Sour cream • Cottage cheese • Meat
- 22. Reorganize fridge Drawers • Vegetables in highest humidity drawer • Fruits in lowest humidity drawer Doors • Condiments with sugar, vinegar, and sodium • Butter • Cheese Deli Meat Drawer • Cold cuts
- 23. THANK YOU
Editor's Notes
- Make meals with foods on hand
- Make meals with foods on hand
- I go to publix and winn-dixieHealth food stores – every Wednesday you get a 10% discount on all items
- Don’t shop when you’re hungry – it’s easier to stick to your shopping list Try store brands – they usually cost less and even taste the cameCompare products - – locate the “unit price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economicalBuy in bulk – It is almost always cheaper to buy food in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space. Buy in season – Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripenConvenience foods like frozen dinners, pre-cut vegetables and instant rice, oatmeal or grits will cost you more than if you were to make them from scratch. Take the time to prepare your own and save.
- One of the best things you can do to prevent and control my health problemsFeel better and live healthier – longer and strongerEat from each food group – grains, protein foods, vegetable and fruit, and dairyLook for variety of colorsPractice eating in moderation but also shopping in moderation
- Avoid pre-bagged salad mixes. They are usually more expensive and spoil faster
- they generally cost less.
- Eating on a budget
- Eating on a budget
- Buy large bags of frozen fruits and vegetables. Seal tightly in the freezer between uses. Frozen VegetablesGreat for: Side dishes, casseroles, and stews.What's a serving? 1 cup.Price per serving: Around 25 cents. Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag. At one national store, you can buy a bag of frozen organic green beans for $1.79. A bag of petite peas will cost you $1.19, and a 10-ounce box of frozen chopped spinach costs $1.19.Nutrition info per serving: A 1-cup serving of frozen mixed vegetables (classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the Daily Value for vitamin A, 8% of the Daily Value for vitamin C, and 7% of the Daily Value for potassium.Frozen Edamame (Soybeans)Great for: Snacks and appetizers or as a side dish with your meal. If the edamame are shelled (without pods), you can easily add them to fried rice, stews, casseroles, and more.What's a serving? 1/2 cup shelled edamame.Price per serving: 56 cents. You can buy a 16-ounce bag of organic edamame in pods at a supermarket for $2.79 or edamame in pods at Trader Joe's for $1.79.Nutrition info per serving: 90 calories, 10 grams protein, 8 grams fiber, 10% of the Daily Value for iron, and 6% of the Daily Value for calcium.
- http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_techniques/the_best_cheap_cuts_of_meat
- Make sure fridge is set at the right temp - Refrigerator - 37 – 40 degrees F Freezer – 0 Don’t over stuff – keep air circulatedOr Under stuff – when fridge opens – absorbs heatKeep produce dirty – keep it dirty until you’re ready to use it Use square containers – fit better, more space
- Trip to the supermarket can be expensive so you want your items to last as long as possible and when it comes to putting away your groceries it’s Just like real estate, it’s all about location, location, locationAdjust shelves Top shelf - do not put milk up on top shelf, warmestMiddle shelf – keep eggs in carton, eggs is porous and assume bad sellsLowest shelf – coldest part. Put in lazy susan to check for experation date. If meat leaks does not containment whole shelfDoor – warmest – condiments – sugar, salt and vinegar
- Trip to the supermarket can be expensive so you want your items to last as long as possible and when it comes to putting away your groceries it’s Just like real estate, it’s all about location, location, locationAdjust shelves Top shelf - do not put milk up on top shelf, warmestMiddle shelf – keep eggs in cartonLowest shelf – coldest part. Put in lazy susan to check for experation date. If meat leaks does not containment whole shelfDoor – warmest – condiments – sugar, salt and vinegar