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Healthy Eating on a Budget Rachel Griehs, MS, RD, LDN Clinical Assistant Professor SHRP, Department of Nutritional Sciences Rutgers University 12/9/13.

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Presentation on theme: "Healthy Eating on a Budget Rachel Griehs, MS, RD, LDN Clinical Assistant Professor SHRP, Department of Nutritional Sciences Rutgers University 12/9/13."— Presentation transcript:

1 Healthy Eating on a Budget Rachel Griehs, MS, RD, LDN Clinical Assistant Professor SHRP, Department of Nutritional Sciences Rutgers University 12/9/13

2 Food Statistics Grocery store prices are up ~1% from one year ago In the last half decade, food price inflation is greater than overall inflation Restaurant prices were more steady than grocery store prices Households spend more money on food as the income rises but they start spending money on other goods besides food 2011 middle income family spent $5,620 annually on food (12.2% of income) Lowest income family spent $3,547 annually on food (36.2% of income) United States Department of Agriculture

3 Examples of increasing food prices Food2000 (dollars per pound) 2010 (dollars per pound) White flour Pasta Whole wheat bread % ground beef Lean ground beef Bacon Boneless ham Whole chicken Whole turkey Dozen large grade A eggs Whole milk (gallon) Stick butter American cheese Food2000 (dollars per pound 2010 (dollars per pound) ½ gallon ice cream Apples (red delicious) Bananas Oranges Whole potatoes Iceberg lettuce White sugar Creamy p.b tub margarine Potato chips Coffee, ground roast US Bureau Labor of Statistics

4 Weekly cost of diet by type of family ( ) # of family members/ ages Thrifty ($) 2009/2010 Low-cost ($) 2009/2010 Moderate ($) 2009/2010 Liberal ($) 2009/2010 2/ / / / / / / / / / /2-3, / / / / /6-8, / / / / Becoming more and more expensive to feed a family Number from 2013 are sure to be much higher Need to learn how to be in the thrifty or low-cost section

5 Good nutrition does not have to be expensive USDA Center for Nutrition Policy and Promotion (CNPP) put together a 7-day menu plan conforming to the 2010 Dietary Guidelines for Americans. Based on national average food costs adjusted to 2011 prices Cost of menu less than the ave amount spent for food, per person, for 4- person family 2000 calorie diet average food cost is $6.65 per day Will pass out and discuss later Total costs for satisfying the USDA food pattern quantity and variety for fruits and vegetables average under $2.00 per day ($ per cup) 2008 prices for commonly consumed fruits and vegetables

6 Good nutrition does not have to be expensive Many fruits and vegetables are less than $0.40 per cup-equivalent Apples, bananas, navel oranges Carrots, potatoes, onions Produce Marketing Association reportThe Cost of the Recommended Daily Servings of Fresh Produce Fruit and vegetable recommendations can be met for ~$0.50 per cup Fresh vegetables--$0.42 Fresh fruit--$0.56 Ave retail price for fresh fruits and vegetables for 2000 kcal diet= $2.18 (4.5 cup equivalent ) Least expensive fresh vegetables: potatoes, lettuce, eggplant, greens, summer squash, carrots, tomatillos Least expensive fresh fruit: watermelon, bananas, apples, pears, pineapple, peaches Frozen or canned fruits and vegetables can further lower cost

7 Remember the three Ps Plan Plan meals and snacks for the week according to an established budget Find quick and easy recipes online Include meals that will stretch expensive food items Stews, casseroles, stir-fry Make a grocery list Check for sales and coupons in the local paper or online Consider discount stores Use a loyalty card at the grocery store

8 Remember the three Ps Purchase Buy groceries when you ARE NOT hungry and not rushed Stick to the grocery list Stay out of the aisles that contain items not on your list Buy store brands if they are cheaper Find and compare unit prices listed on the shelves to get the best price Purchase some items in bulk or in family packs These usually cost less Choose fresh fruits and vegetables in season; buy canned with less salt Watch the items that are pre-cutmore convenient but also more expensive Individual cups of yogurt are more expensive than a large container Instant rice is more expensive Good low-cost items all year: Proteinbeans (garbanzo, black, cannellini) Vegetablescarrots, greens, potatoes Fruitapples, bananas

9 Remember the three Ps Prepare Some meal items can be prepared in advance Pre-cook on days when you have time Double or triple up on recipes Freeze meal-sized containers of soups and casseroles Divide into individual portions Try a few meatless meals Substitute with beans and peas Try no-cook mealssalads Incorporate leftovers into a subsequent meal Be creative with a fruit or vegetable Use in different ways during the week

10 PlanningCreate a worksheet Create a 5 day worksheet Put together a shopping list and gather grocery ad flyers You can see what is on your list and what is on special If you dont get the newspaper, try downloading it from the stores website Check what you have on hand Look in refrigerator, freezer, and cabinet for those that need to be used up in the next few days or have been in the house for awhile Write these as on hand on the menu planner Think of a way to use on hand foods Write ideas for each meal and snack May need to buy some foods to go with on hand items Add to grocery list Review grocery ads for specials you can use Circle on grocery ad

11 PlanningCreate a worksheet Think of meals family likes to eat Try to fill in meals for five days Do not need to specify which meal on which day Leftovers are ok Can use same foods for several days Such as, cold cereal, fruit, milk Have enough of these foods available See if there is something from each of the food groups in most of your meals How much food are you getting from dairy? Fruits? Vegetables? Meat/beans? If have extra money, see if there are good specials on foods family uses regularly and try to stock up

12 PurchasingHow to save at the grocery store Priorities first Fill cart with the basics first: vegetables, fruit, protein, milk These foods are found along the perimeter of the store Arrange list according to the store layout Saves time Prevents backtracking If need something in center aisles, get item and go back to perimeter of storethis way you dont go up and down this aisle tempted by items there Pay for food, not convenience Buy the basic ingredients in your recipe or mealsTHIS WILL SAVE MONEY Dont purchase pre-prepared items

13 PurchasingHow to save at the grocery store DONT GO THERE! Stay out of empty calorie aisleschips, crackers, candy, soda These are usually found in the center aisles Buy the store or generic brand Sometimes the only difference between store/generic and name brand is the label Sometimes there is more difference, so at least try! Look up! Look down! Less expensive items are above and below eye level Companies pay to have their items displayed at eye level

14 PurchasingHow to save at the grocery store Pay attention at the checkout Make sure you got the sale price! The right code was punched in on produce Know the regular items you generally buy This way you will know if the advertised item is a bargain Ask for a rain check If the special priced item is sold out You can purchase the item at the sale price at a later date

15 PurchasingOther tips Use a price book To find real deals Helps monitor prices of frequently purchased products Write down product name, package size, price, store, date Compare written to advertised specials You will soon know the best prices and be able to stock up You will never have to pay the regular price Dont shop when you are hungry It is easier to stick to your shopping list Check sell buy dates Buy the freshest food possible because it lasts longer

16 PurchasingUsing coupons Check for coupons on-line Targetavailable on their website. If you add the manufacturers coupon you get great savings Look for circulars in the Sunday paper When at the store peelies –off of items blinkiescoupon dispenser machines that blink catalinasprinted at register Coupons are sometimes sent as home mailers Look at weekly store ads, magazines available at the store ore sent home

17 Purchasingusing coupons Never throw away when they are unexpired! Use coupons when items are discounted or on-sale Use a store coupon + manufacturers coupon at the same time Manufacturer coupons usually found in store circulars Will state it near the expiration date Ask for rain checks if item is sold out Go for the smaller sizewith a coupon the item works out to be cheaper or sometimes free Most stores will match the competitors ad if it is the same item Check with customer service department Dont use a coupon to justify buying a food that your family doesnt need or costs more than the store brand

18 PurchasingGrains, Dairy Breads and grains: Look for bargains on day old bread costs less but still nutritious Buy regular rice, oatmeal, and grits instead of instantsaves on money, sugar, and calories Make half of your grains whole Know what to look for on the ingredient listmust be first on the list: whole-wheat, brown rice, oatmeal, whole oats, whole rye, wild rice Not whole grains: multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain, bran Enriched wheat flour is typically the first ingredient of these. Low-fat milk products Buy fresh, low-fat milk in largest size that can be used before spoiling Larger containers cost less than smaller sizes Ultra-pasteurized milk has longer expiration date and doesnt spoil as fast If lactose intolerant Choose lactose free milk Drink smaller amounts at one time Try soymilk

19 PurchasingMeat/beans Meats/Beans Buy chuck or bottom round Less fat, cheaper than sirloin Choose dried beans and peas Good source of fiber and protein Lasts 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 those not using right away to prevent spoiling Watch the sodium Added to canned meats, beans In processed meatshot dogs, sausage, ham

20 PurchasingFruits and vegetables Buy in season At peak nutritional value Least expensive Consider the Farmers market Dont pay full price Check local newspaper, online, and at store for sales, coupons, and specials Can get more for less at discount grocers Consider canned or frozen Compare prices between these and freshmay be less expensive Choose fruit canned in own juices Choose vegetables that are low sodium or no salt added

21 Purchasingfruits and vegetables Buy small amounts frequently Fresh dont last longneed to use within one week Dont want to have waste Buy in bulk when on sale Purchasing in large bag, rather than individual is less expensive Can buy larger amount of canned and frozen since last longer Store brands are less expensive Will get same or similar item for much less Get store membership card for more savings

22 Purchasingfruits and vegetables Dont do convenience Pre-cut, pre-washed, ready-to-eat are convenient but also more expensive Buy fruits and vegetables in their most simple form Consider planting your own You can start a garden in your yard or on your deck Easy to start withherbs, cucumbers, tomatoes, peppers Plan and cook smart To save time, prepare dishes in advance Freeze soups, stews, etc. Add leftover vegetables to casseroles, blend to make soup Use overripe fruit in baking or make a smoothie

23 Purchasing-When and where to shop As stated before, do not shop when you are hungry You will purchase items that you dont need (but may have a craving for) Shop when the store is not crowded Saves you time Will be able to concentrate better May need to shop alone If family will distract you and keep you from buying only what is on your list May need to shop at multiple stores No one place has the best buys on everything you want

24 Purchasing--When and where to shop It is more efficient to shop at one store that has reasonable prices Takes extra time to go to different places Warehouse stores Less expensive Can be tempted to wander through the aisles and pick out things you dont need Convenience stores Charge higher prices May be fine if you need one item, such as milkwill save you much time and keep you from getting things you dont need Farmers markets, Co-ops Sometimes costs less, sometimes more May find more nutritious foods Supports the local economy

25 PreparingTips to build a healthy meal Make half of your plates fruits and vegetables The darker the better nutritional value As states before, try to consume those in season for better flavor, nutrition, and price! Add lean protein Consume lean or extra lean beef and pork Poultry should be eaten without the skin Try vegetarian proteinsbeans, tofu Eat seafood twice weeklyhigh in omega 3 fatty acids Include whole grains Try to make 50% of your grains whole The food label should read: 100% whole wheat Look for whole wheat flour as the first ingredient If it says enriched wheat flour, it is not a whole grain

26 Preparingtips to build a healthy meal Dont forget dairy Use 1% or non-fat milksame nutritional value but without all the fat If you dont drink milk, you can have non-fat yogurt or 2% milkfat cheese Avoid extra fat Watch the creamy soups, sauces, heavy gravies Use reduced fat mayonnaise and salad dressing Choose light margarine without trans fat Take your time Eat slowly and chew your food well! You will enjoy it more You will likely overeat if you eat too fast Takes 20 minutes for the brain and stomach to connect

27 Preparingtips to build a healthy meal Be mindful! Know exactly what you are eating. Try to sit at the kitchen table so you can focus on eating Use a smaller plate Helps with portion control Will finish your entire plate and likely feel satisfied without overeating. Take control of your food Eat at home! You will know exactly what you are eating If eating out, check out the nutrition information and choose healthier options (baked vs fried)

28 Preparingtips to build a healthy meal Try new foods Include variety in your diet to make it interesting Pick out things you have never tried before. YOU MAY FIND A NEW FAVORITE FOOD! Trade recipes with friends or try those online Satisfy sweet tooth the healthy way Have naturally sweet dessertFRUIT! Make a fruit parfait with yogurt Add non-fat cool whip to fruit Bake apples and top with cinnamon. YUM!

29 Preparingafter shopping Store food right away to preserve freshness Freeze food to prevent spoiling Divide food into small portions to prevent waste Use foods with the earliest expiration date first Cut up vegetables and have them available in the refrigerator to, have a snack Carrots, celery Wash fruit so available for eating right away Grapes, strawberries

30 Preparingtips to save time Keep your meals simple! Look for those recipes that have a few ingredients You can find ones that can be completed in 30 minutes or less Food that keeps you health can be easy to fix! Cook when you have more time Make several dishes and freeze them Use the slow cookermake stews or soups that you can have for several meals Do some preparing ahead of time Wash and trim vegetables Make a fruit salad Cook whole-grain noodles and make a pasta salad Cook and cool the lean meat for tacos

31 Eating outWhere to go Check newspaper, websites, shoppers, home mailings for coupons to restaurants Look for out-of-the-ordinary places to eat out Discount stores at times offer a lunch specialpizza and soda Pizza is large so share to save money and calories Choose small, family-owned restaurants Food is usually great and prices are low

32 Eating outWhen to go Breakfast or lunch Generally lower price range Offer lunch size portion of meals Can take home a doggie bag for dinner If a senior citizen, go early early bird specials usually offered Local restaurants may have a kids eat free night Look for coupons for extra savings Kids often dont finish their meal so you can take home and have for lunch the following day Can work with community members to develop a kids night out calendar with the restaurants that offer a kids eat free night This way others know where they could go to save money

33 Eating outWhat to order Share entrée or entire meal Check for split-plate fees Ask for server to put half in doggie bag and have the next day this helps with portion control Order side dish as entrée Order an appetizer or soup for meal along with a side salad Just be careful with the appetizers! Many are fried so pick the healthier options Save calories by ordering water to drink Water does not cost anything! If you do want soda or iced tea, choose diet soda or unsweetened iced tea. Avoid alcoholic beverages. If a special occasion, go to restaurants that are BYOB. Some restaurants allow adults to eat off of the childrens menu. Smaller portions so you are sticking with your healthy eating Smaller prices so you are sticking with your budget


35 ConclusionTips to eat better on a budget Plan, plan, plan! Before shopping, plan your meals for the week Stretch food dollars by including stews, casseroles, soups Get the best price Check local newspaper, online, and at store for sales and coupons Get a loyalty card Compare and contrast Locate unit price of food and compare with different brands and sizes Buy in bulk Almost always cheaper! Good foods to purchase in bulk: chicken, steak, fish, potatoes, frozen vegetables

36 ConclusionTips to eat better on a budget Buy in season This is when fresh fruits and vegetables are at their lowest cost Most nutritious and best tasting If not using right away, purchase those that need time to ripen (bananas) Dont buy convenience foods Pre-cut, pre-washed cost more Instant rice, oatmeal or grits cost more Frozen meals cost more than if you make from scratch Look for low-cost items all year round Beans, carrots, greens, potatoes Apples, bananas

37 ConclusionTips to eat better on a budget Cook once…eat several times and several meals! When have time, cook several entrées Cook double or triple the amount Use the slow cooker Freeze in individual containers and use throughout the week Be creative! Use leftovers in new ways Use chicken in a salad, stir-fry, with pasta Save when eating out Go out for breakfast or lunch instead of dinner Get the early bird special Look for 2 for 1 deals Get lunch size portions Drink water instead of other beverages

38 As you can see, eating on a budget can be healthy and nutritious. With limited funds you can still find things you enjoy and stretch your food dollars


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