Healthy Eating on a Budget
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HEALTHY EATING ON A
BUDGETPresented by: Jamie Luu
Sodexo Dietetic Intern 2013®
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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
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BEFORE SHOPPING
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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
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Get the Best Price
• Find coupons, sales, BOGOS and specials from
weekly circulars
• For added savings, sign up for the store discount
card
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DURING SHOPPING
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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
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CHOOSE HEALTHY FOODS
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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
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Best Buys: Fruits and Vegetables
Buy This, Not that!
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1. Eat Seasonably
Buy fruits and veggies that are in season
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Choose Least Expensive
Fruits and Vegetables
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Least Expensive
Fresh Vegetables
Least Expensive
Fresh Fruits
Potatoes Watermelon
Lettuce Bananas
Eggplant Apples
Greens Pears
Summer Squash Pineapple
Carrots Peaches
Tomatillos
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Opt for Frozen or Canned
Fruits and Vegetables
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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.
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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.
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Cut of Meat Approx. Price
per PoundBone-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
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Cheapest Protein Sources
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AFTER SHOPPING
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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
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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
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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
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THANK YOU