Presentation on theme: "Healthy Eating on a Budget"— Presentation transcript:
1Healthy Eating on a Budget Ashlee LamarStudent Dietitian, KSU
2Objectives Meal Planning to Save Money Cooking Shopping Meal Planning BasicsWaste LessPlan around produceCookingStore bought vs. Homemade (Time vs. money)Eat at homeFrugal foodsShoppingListsUnit PricingBuy in bulkStretch your dollar
4Plan meals the week ahead Meal Planning BasicsPlan meals the week aheadTakes less time than going back to the grocery store for forgotten itemThink about your schedulePlanning meals the week before can help determine what you need to get at the store and prevents you from having to go back to the store multiple timesit helps you prepare for leftovers and hopefully encourages you to eat at home.A lot of grocery ads come out on wed and run thru next tues, so planning on a Tuesday might be a good way to do this.
5Meal Planning Basics Then purchase missing foods Plan based on what’s in your refrigerator/pantryAsk: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?Then purchase missing foods
6Meal Planning Basics Plan some meals that don’t have meat Goal: Twice a weekUse beans, eggs, peanut butterCheck grocery adsCircle foods you needMake a listMeals w/o meat: get protein in other ways…List: central area.
7Plan Ahead: Reduce Waste Keep food safePut cold foods in cart last, refrigerate immediatelyLook for older expiration dateWaste lessUse oldest firstRecreate foods that are about to spoilThrow away spoiled food!Recreate foods that are about to spoilExample: 1-2 day stale bread: salad croutonsVegetables: soupMushy bananas: muffins
8Leftovers Plan Ahead: Leftovers Eat Freeze for another meal Recreate Example: Cooked ground beef, tacos, chili, meatloaf
9Shopping: Plan Ahead!“The average shopper spends 40% more on impulse purchases when shopping without a list”KSU Research and Extensions
10Shopping when you are hungry can cause you to buy more! Shopping: Make a ListMake a list and stick to it!Organize based on store layoutKeep list in a central areaCopy for future weeksShopping when you are hungry can cause you to buy more!Make a list to prevent frequent “emergency” trips to the store: often end up spending more by picking up extra this way.Check your kitchen before shopping-look for amounts and ingredients. helps prevent buying extra items and possible spoilage.Keep your list in a central area-hang on refrigeratorCheck your kitchen before shopping
11ShoppingDiscounts only save you money if the product is something you actually need and would normally buy!
12For about $13.00 you could buy OR that same $13.00 could buy 1 pound bag cookies4 bananas10-ounce bag chips3 apples2 liter soda3 pears½ gallon ice cream3 oranges12 broccoli stems10 long carrots1 pound raisins1 jar apples1 large can frozen orange juice concentrateEither a jar of peanut butter or ranch dressing for dipWhich snack group has more vitamin A, C more nutrition fiber and more servings and is more color full?Which has more calories, sat fat, trans fat, sugar and chol?Which would you chose for the price?
13Shopping: Compare Unit Prices The unit price tells you the cost per ounce/pound/quart, etc…Use to compare sizes and brandsLook on the shelf edge under the productExample: canned pears$0.80 ÷ 12 ounces = $.07 / ounceUnit Price: $.0812 ounce can: $0.80Unit Price: $.07Unit price help determine if getting good deal for shopping.price: 2 labels: 1. amount you pay for the total item 2. amount you pay for ounce.The unit price can vary-it can be ounces, pounds, quarts, etc…. This helps you to compare which is the best buy-in this case it is cheaper to buy the 24 ounce can. Often you may find it is cheaper to buy the larger product.
14Shopping: Unit Pricing Cereal16 oz. box = $2.50.15 /oz.32 oz. box = $3.00.09 /oz.
15Shopping: Buy in bulk! Take advantage of sales Buy in bulk Cook in bulk. Freeze leftovers for future meals.CouponsAsk for rain check if store is outCaution: sometimes coupons are for store brands. Off brands may still be cheaper.Take advantage of sales and buy when prices are low.It can also be cheaper to buy products I bulk.Be careful of buying perishables in bulk.Cook in bulk. Freeze leftovers for future meals
16Shopping: Tips to Stretch your dollar Purchase fruits and vegetables from produce section, not salad barPurchase fruits and vegetables in seasonAdd vegetables to costly dishes with meatsGrocery bargains: often on top and bottom shelves, and in out of the way spaces.Middle shelves and center don’t always hold the best buys , look in grocery carts in the back of the store out of the way.
17Grocery bargains: often on top and bottom shelves, and in out of the way spaces. Most store or generic brands are cheaperIf 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
18Tips 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, brisketPrepare meat yourselfHamburger pattiesKabob piecesCooking meatLess tender cuts are cheaper.Marinade or cook with liquid in a slow cooker.Chuck, round, flank, plank, brisketmake your own hamburger patties, cut your own meat for kabobs, cook your own meat, etc…Grocery bargains: often on top and bottom shelves, and in out of the way spaces.Middle shelves and center don’t always hold the best buys
19Cooking on a BudgetThe average adult purchases a meal/snack from a restaurant 5.8 times per week!Why?TimeConvenienceCertain foods
20Cooking on a Budget Consider eating more at home Time factor: prepare ahead of timeFreezer mealsPack to go mealsPurchase snacks and bag yourselfStart small:Eat 1-2 less meals per week at restaurants to save money and a whole days worth of calories!
21Cooking: Homemade or purchased? Beware of frozen dinners (“TV dinners”)Make your own frozen dinnersDouble the recipe of main dish you’re makingFreeze in meal sized portionsCool quickly and freezeDiscard food left out longer than 2Label packageKeep a listBe ware of processed frozen dinners (“TV dinners”): high fat, high sodium, high pricedPrepare homemade frozen dinners - great option for when you don’t have time to cook, want dinner immediately and great alternative to TV dinnersFreeze in meal sized portionsCool quickly and freezeDiscard food left out longer than 2Label package with food’s name and dateKeep a list of foods you have
22Make the most out of boxed meals Decrease FatUse half the margarinemacaroni and cheese, rice, stuffing, potatoesHamburger helper: Drain & rinse meatBrownies: substitute unsweetened apple sauce for vegetable oilUse 2 egg whites for 1 whole eggOR NO MARGUse 2 egg whites for 1 whole eggHamburger helper: Drain & rinse meat in colander, rinse with warm water.
23Make the most out of boxed meals Decrease SodiumUse half the seasoning packetAdd vegetablesCanned soup (low sodium soup)Pasta saucesAdd canned fruit to yogurt, jello or puddingDecrease SodiumUse half the seasoning packet rice, ramen noodles, soup, stir-fryDecrease sodium:Add plain rice or noodlesCanned soup (look for low sodium soup)Add chopped frozen vegetables to pasta saucesAdd canned fruit to yogurt, jello or pudding
24Frugal Foods Eggs Potatoes Rolled oats Usually less than $2 / dozen High in proteinPotatoesHigh in fiber, vitamin C, and potassiumBake, boil, roast, add to casseroles or soupsRolled oats~14 cents /cup4 grams dietary fiberEggsUsually less than $2 / dozenHigh in proteinScrambled, boiled, huevos rancheros, egg salad.PotatoesHigh in dietary fiber, vitamin C, and potassiumWhite or sweetBake, boil, roast, add to casseroles or soupsRolled oats~14 cents /cupCook with fruit or add to baked goods4 grams dietary fiber
25Frugal Foods Nonfat dried milk Beans Peanut butter Canned Tuna Chill before drinkingGreat for cookingBeansUsually 23 cents / servingPeanut butterHigh proteinCanned TunaHigh in protein and vitamin DSandwiches, salads casserolesNonfat dried milkChill before drinkingPeanut butterHigh proteinCanned TunaHigh in protein and vitamin DSandwiches, salads casseroles