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Healthy Eating on a Budget Ashlee Lamar Student Dietitian, KSU.
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Transcript of Healthy Eating on a Budget Ashlee Lamar Student Dietitian, KSU.
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Healthy Eating on a BudgetAshlee Lamar Student Dietitian, KSU
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Objectives• Meal Planning to Save Money
▫ Meal Planning Basics▫ Waste Less▫ Plan around produce
• Cooking▫ Store bought vs. Homemade (Time vs. money)▫ Eat at home▫ Frugal foods
• Shopping ▫ Lists▫ Unit Pricing▫ Buy in bulk▫ Stretch your dollar
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Meal Planning Basics
•Plan meals the week ahead▫Takes less time than going back to the grocery store for forgotten item
▫Think about your schedule
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Meal Planning Basics
•Plan based on what’s in your refrigerator/pantry Ask: ▫What can I make with foods I have? ▫What needs to be used up first? ▫Can I mix foods together to make a
meal? ▫Is this healthy?
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Meal Planning Basics
•Plan some meals that don’t have meat
Goal: Twice a week Use beans, eggs, peanut butter
•Check grocery ads▫Circle foods you need
•Make a list
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Plan Ahead: Reduce Waste
•Keep food safe▫Put cold foods in cart last, refrigerate immediately
▫Look for older expiration date •Waste less
▫Use oldest first▫Recreate foods that are about to spoil
▫Throw away spoiled food!
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Plan Ahead: Leftovers
•Leftovers▫Eat▫Freeze for another meal▫Recreate▫Example: Cooked ground beef, tacos, chili, meatloaf
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Shopping: Plan Ahead!
“The average shopper spends 40% more on impulse purchases when shopping without a list”
KSU Research and Extensions
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Shopping: Make a List
•Make a list and stick to it! •Organize based on store layout•Keep list in a central area•Copy for future weeks•Shopping when you are hungry can cause you to buy more!
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Shopping
Discounts only save you money if the product is something you actually need and would normally buy!
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For about $13.00 you could buy
OR that same $13.00 could buy
1 pound bag cookies 4 bananas
10-ounce bag chips 3 apples
2 liter soda 3 pears
½ gallon ice cream 3 oranges
12 broccoli stems
10 long carrots
1 pound raisins
1 jar apples
1 large can frozen orange juice concentrate
Either a jar of peanut butter or ranch dressing for dip
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Shopping: Compare Unit Prices• The unit price tells you the cost per
ounce/pound/quart, etc… • Use to compare sizes and brands• Look on the shelf edge under the product
• Example: canned pears
$0.80 ÷ 12 ounces = $.07 / ounce Unit Price: $.08
12 ounce can: $0.80
Unit Price: $.07
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Shopping: Unit Pricing
16 oz. box = $2.50
.15 /oz.
32 oz. box = $3.00
.09 /oz.
Cereal
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Shopping: Buy in bulk!
•Take advantage of sales•Buy in bulk•Cook in bulk. Freeze leftovers for future meals.
•Coupons▫Ask for rain check if store is out▫Caution: sometimes coupons are for
store brands. Off brands may still be cheaper.
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Shopping: Tips to Stretch your dollar
•Purchase fruits and vegetables from produce section, not salad bar
•Purchase fruits and vegetables in season
•Add vegetables to costly dishes with meats
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•Grocery bargains: often on top and bottom shelves, and in out of the way spaces.
•Most store or generic brands are cheaper
•If you buy name brands- look for coupons in the paper, store ads, or online. Only use coupons for foods that are already on your list
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Tips to Stretch your dollar
•Lean cuts of meat provide more for your dollar.
•Less tender cuts are cheaper.
▫ Marinade or cook with liquid in a slow cooker. ▫Chuck, round, flank, plank, brisket
•Prepare meat yourself▫Hamburger patties▫Kabob pieces▫Cooking meat
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Cooking on a Budget
•The average adult purchases a meal/snack from a restaurant 5.8 times per week!
•Why? ▫Time ▫Convenience ▫Certain foods
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Cooking on a Budget
•Consider eating more at home •Time factor: prepare ahead of time
▫Freezer meals▫Pack to go meals▫Purchase snacks and bag yourself
•Start small: ▫Eat 1-2 less meals per week at restaurants
to save money and a whole days worth of calories!
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Cooking: Homemade or purchased?
•Beware of frozen dinners (“TV dinners”)•Make your own frozen dinners
▫Double the recipe of main dish you’re making
▫Freeze in meal sized portions Cool quickly and freeze Discard food left out longer than 2
▫Label package ▫Keep a list
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Make the most out of boxed meals
•Decrease Fat▫Use half the margarine
macaroni and cheese, rice, stuffing, potatoes
▫Hamburger helper: Drain & rinse meat▫Brownies: substitute unsweetened apple
sauce for vegetable oil Use 2 egg whites for 1 whole egg
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Make the most out of boxed meals
•Decrease Sodium ▫Use half the seasoning packet
•Add vegetables▫Canned soup (low sodium soup)▫Pasta sauces▫Add canned fruit to yogurt, jello or
pudding
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Frugal Foods
•Eggs▫Usually less than $2 / dozen▫High in protein
•Potatoes▫High in fiber, vitamin C, and potassium ▫Bake, boil, roast, add to casseroles or soups
•Rolled oats▫~14 cents /cup▫4 grams dietary fiber
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Frugal Foods
•Nonfat dried milk▫Chill before drinking▫Great for cooking
•Beans▫Usually 23 cents / serving
•Peanut butter▫High protein
•Canned Tuna▫High in protein and vitamin D▫Sandwiches, salads casseroles