3Tips to a great platefind out how many calories you need daily- exercise mattersEnjoy your food-but eat lessAvoid oversized portionsEat more fruits, vegetables, whole grainsSwitch to lower fat milk productsMake half of the plate fruits and vegetablesMake half your grains whole grainsUse lower sodium productsDrink more water
5PlanPlan 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.
6PurchaseBuy 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 onyour 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.
7PurchaseChoose 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 areconvenient, 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, potatoeso Fruit — apples, bananas
8PrepareSome meal items can be prepared in advance; pre‐cook on days when you havetime. Double or triple up on recipes and freeze meal‐sized containers of soups andcasseroles 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.
9Can people eat out, healthy, and on a budget? A couple on average spent $ per week last year.
10Can people eat out, healthy, and on a budget? Are fruits and vegetables so expansive that people can not afford them?
11Can 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.
12Can people eat out, healthy, and on a budget? The least expensive vegetables are lettuce, potatoes, eggplants, greens, squash, carrots, and tomatoes.
13Can people eat out, healthy, and on a budget? A healthy diet can be relatively inexpensive.
14Eating better on a budget PlanGet the best priceCompare and contrastBuy in bulkBuy in season
15Eating better on a budget Go back to basicsPick low cost optionsCook once- eat all weekGet your creative juices flowingEating out- early bird specials, lunch instead of dinner
16Tips to eating out healthy Pick water for the beveragePick whole wheat breadsStart your meal with a saladOrder steamed not friedChoose a small portion (side order)No all you can eat buffet
17Tips to eating out healthy Order an appetizer instead of a mealShare the meal with a friendTake left overs homeAt start set aside half the food to take homeEnd- clean plate clubSalad dressing on the sideChoose fruit for the dessert