Post on 12-May-2015
Eating Healthy for Weight Management on a Budget
Shawna IlaganMS, RD, CWPC, CHES
Tips to Save Money & Eat Healthy
• You can do it!
1. Plan your meals each week
Save Money and Eat Healthy!
Make Shopping Lists
• To go along with your planned meals
• Shop for produce in season!
Save Money and Eat Healthy!
• Look for the generic brands
Save Money and Eat Healthy!
Avoid Eating Out & Pack Lunches
Tuna Sandwich with Reduced Fat American Cheese
45 cents for 3 ounces of tuna9 cents for 2 Tbsp Mayonnaise17 cents for 2 slices of bread13 cents 1 slice cheese
Large Carrot 10 cents
Tangerine 50 cents
Apple 21 cents
2 cups Crystal Light 7 cents
TOTAL COST $1.72
Save Money and Eat Healthy!
• Eat before you go shopping
Shopping
hungry
makes you
more likely
to buy on
impulse
Be Flexible
• Look for meat close to expiration date marked down
• Day old bread or produce over ripe may save you money
Use Coupons
• Use Coupons
Eat Leftovers• Try making leftovers
into another meal the next day.
• Leftovers are good 3-5 days but must go in the fridge within 2 hours of serving.
• If you know you will not eat leftovers then prepare less food.
Make Your Own Prepackaged Snacks
$2.50 for package (30 count) $3.49 for 6 packets
16.67 cents for 2 cookies 58.16 cents per pack
= 100 calories = 100 calories
Buy In Bulk!
• If it is a better buy and you will use it all
Example:
• 2 pounds of rice (32 ounces) for $4.69– 14.65 cents per ounce
• 1 pound of rice (16 ounces) for $3.45– 21.56 cents per ounce
Limit Drinks That Cost Money
• Purchasing a $2.00 beverage out 3 times a week = $312 per year
Stick to the Outsides Isles
Additional Tips!
• Milk always going bad?– Buy Nonfat dry milk powder and make cups
as you go
• Fruit and Vegetables always going bad?– Have you ever tried freezing grapes? Yum!– Buy frozen– Buy canned
• Look for fruit juice in light syrup or its own juice• Look for low sodium or no salt added canned
vegetables
What do you need to be healthy?
• A variety of foods from the food groups– Grains – Vegetables – Fruit – Milk – Meat & Beans
Source: www.mypyramid.gov
Reading Food Labels: Knowledge is Power
What’s In Your Cart?
When Comparing Food Labels:• The Healthier Choice is Typically:
Lower In Higher In
• Calories• Sugars• Fat• Saturated Fat• Trans Fat• Cholesterol• Sodium
• Fiber• Protein• Other Vitamins & Minerals
Virtual Shopping Tour
Virtual Grocery Shopping Tour
• Pick unsweetened vs sweetened applesauce
• Cost is the same at $0.28 for a ½ cup serving
• Calories per serving:– Unsweetened: 50 calories– Sweetened: 90 calories
Great Snacks for Eating on the Run
• Bananas are healthy foods filled with nutrients and cost approximately, $0.20 each.
• This is very low in price compared to any candy bar.
Opt for Light Juice
• Same price for less calories and all the same nutrients!
Eat Beans
• Low price way to add protein and fiber to your meal plan
• Add to salads
• Eat as a side dish
• Make dips from mashing and more!
Carrots Anyone?
• You can find 10 big carrots for $1.00 this makes each only $0.10 cents!
Radishes dipped in some low fat or fat free ranch dressing
• Only $0.89 to $1.00 for a bag of radishes
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
Getting a Healthier Salad Dressing Cost the Same!
Getting a Healthier Mayonnaise Cost the Same!
Regular Mayonnaise
Light Mayonnaise
Fat FreeMayonnais
e
1 Tbsp 1 Tbsp 1 Tbsp
90 Calories 40 Calories 15 Calories
10 fat grams
40 fat grams
0 fat grams
How Do You Cook Foods?
• Save money, fat, and calories by using generic non-stick cooking spray versus oil
Butter: Which one Should I pick for weight management?
Fat Free Promise
Light Promise
Regular Butter
1 Tablespoon 1 Tablespoon 1 Tablespoon
5 calories 45 calories 80 calories
0 grams fat 5 grams fat 9 grams fat
Is It Really More Expensive to Eat Healthy?
Get Baked Chips: Same price yet lower in fat and calories
VS
Jam: Save 45 Calories per Tbsp.
Smucker’sStrawberry
Jelly
Polaner Sugar Free Strawberry
Jelly
1 Tablespoon 1 Tablespoon
50 calories 5 Calories
• The sugar free jam is the best choice for people looking to lose or manage their weight.
Is there a better option?
Sunbelt Oatmeal Raisin Low Fat Bar
Sunbelt Chewy GranolaCoconut Fudge Bar
140 calories 230 calories
2.5 grams of fat 11 grams fat
1 gram saturated fat 8 grams saturated fat
• Both snacks cost approximately $0.25 cents per bar!
Tuna Fish: Generic brands $0.75/can
• Enjoy the entire can for: – 150 calories – 33 grams of protein – 1.5 grams of fat
• If 750mg sodium per can is too much for you simply rinse the tuna in a strainer
One thing that is more expensive to eat Healthy• Ground Beef Tips:
– Eat Less– Know that the leaner the beef the more protein and
more Iron and B12 you get along with less calories and fat!
– Nutrition facts are for a 4 ounce serving size
Ground Beef 80% Lean 85% Lean 92% Lean
$2.19 per lb. $2.49 per lb. $3.39 per lb. $3.89 per lb.
340 calories 270 calories 230 calories 160 calories
30 fat grams 21 fat grams 16 fat grams 8 fat grams
Low Calorie Treat
• $0.36 for one package of Sugar free jell-O.
• $0.09 cents for a half cup or $0.18 cents for 1 cup.
• 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.
Final Thoughts
• You can eat healthy well balanced meals, manage your weight, and save money on grocery bills.
• Plan ahead for meals, pack your lunch, and create your own personal list of healthy foods that are low in price.
• Knowledge is Power!
Want to Learn More?
• Do the interactive learning model provided by Oregan State University titled “Stretching Your Food Dollar”
• http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/
References
• American Heart Association. (n.d.). Eating Healthy on a Budget. Retrieved from http://www.americanheart.org/downloadable/heart/1251476880660Healthy%20Eating%20Tips%20FINAL.doc
• Calorie King. (2008). Use Our Food Search. Retrieved from http://www.calorieking.com/
• Oregon State University. (2006). Stretching your food dollars. Retrieved from http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/
References Cont.
• United States Department of Agriculture. (2009).Inside the Pyramid. Retrieved from www.mypyramid.gov
• United States Department of Health & Human Services. (2009). How to Understand and Use the Nutrition Facts Label. Retrieved from
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformatin/ucm078889.htm
• Zelman, K. (2009). 10 ways to save money on food shopping. Retrieved from http://www.webmd.com/food-recipes/guide/10-ways-save-money-food-shopping