1. Eating Healthy on a Budget

2. The food plate

3. Tips to a great plate
find out how many calories you need daily- exercise matters
Enjoy your food-but eat less
Avoid oversized portions
Eat more fruits, vegetables, whole grains
Switch to lower fat milk products
Make half of the plate fruits and vegetables
Make half your grains whole grains
Use lower sodium products
Drink more water

4. The Three P's
Plan, Purchase, Prepare

5. 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‐fried dishes).
􀀹 Make a grocery list.
􀀹 Check for sales and coupons in the local paper or online and consider discount stores.
􀀹 Ask about a loyalty card at your grocery store.

6. Purchase
Buy groceries when you are not hungry and when you are not too rushed.
􀀹 Stick to the grocery list and stay out of the aisles that don’t contain items on
your list.
􀀹 Buy store brands if cheaper.
􀀹 Find and compare unit prices listed on shelves to get the best price.
􀀹 Purchase some items in bulk or as family packs which usually cost less.

7. Purchase
Choose fresh fruits and vegetables in season; buy canned vegetables with less salt.
􀀹 Pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are
convenient, but usually cost more than those that require a bit more prep time.
􀀹 Good low‐cost items available all year include:
o Protein — beans (garbanzo, black, cannellini)
o Vegetables — carrots, greens, potatoes
o Fruit — apples, bananas

8. Prepare
Some meal items can be prepared in advance; pre‐cook on days when you have
time.
􀀹 Double or triple up on recipes and freeze meal‐sized containers of soups and
casseroles or divide into individual portions.
􀀹 Try a few meatless meals by substituting with beans and peas or try “no‐cook” meals like salads.
􀀹 Incorporate leftovers into a subsequent meal.
􀀹 Be creative with a fruit or vegetable and use it in different ways during the week.

9. Can people eat out, healthy, and on a budget?
A couple on average spent $ per week last year.

10. Can people eat out, healthy, and on a budget?
Are fruits and vegetables so expansive that people can not afford them?

11. Can people eat out, healthy, and on a budget?
The least expensive fruit to buy in the united States is watermelon, apples, bananas, pears, pineapples, and peaches.

12. Can people eat out, healthy, and on a budget?
The least expensive vegetables are lettuce, potatoes, eggplants, greens, squash, carrots, and tomatoes.

13. Can people eat out, healthy, and on a budget?
A healthy diet can be relatively inexpensive.

14. Eating better on a budget
Plan
Get the best price
Compare and contrast
Buy in bulk
Buy in season

15. Eating better on a budget
Go back to basics
Pick low cost options
Cook once- eat all week
Get your creative juices flowing
Eating out- early bird specials, lunch instead of dinner

16. Tips to eating out healthy
Pick water for the beverage
Pick whole wheat breads
Start your meal with a salad
Order steamed not fried
Choose a small portion (side order)
No all you can eat buffet

17. Tips to eating out healthy
Order an appetizer instead of a meal
Share the meal with a friend
Take left overs home
At start set aside half the food to take home
End- clean plate club
Salad dressing on the side
Choose fruit for the dessert