Healthy eating on a budget Presented By: Bekah Vukovich Dietetic Intern

Objectives Explain how eating healthy can be inexpensive. Understand how to plan meals and shopping lists. Define in-season produce. Identify resources for budget friendly recipes.

What challenges do you face when grocery shopping?

Tips to Eat Healthy Inexpensively

Create a Grocery Game Plan Plan out weekly meals Make an inventory of your kitchen Use a worksheet to plan your meals Create a list of recipes to try Think about your schedule (1) Write down everything you have in your kitchen. By writing down everything, this helps eliminate buying the same item twice. - (2) Example on next page (3) By using recipes you want to try you can know exactly how much of the ingredients you will need to purchase. If you do not use all the ingredients in the recipe you can add this item to your inventory list. (4) Longer days causes less time to plan meals. By planning out your schedule you will be less likely to stop and grab a bite to eat. (that $6 you spent for one meal at a restaurant could have bought fresh produce, or whole grains). For example, the is you think you’ll be busy during the day, plan for a quick meal. If you have more time to cook aim for the recipe that takes longer to make. Plan ahead!

(2) This handout is one example on how you can plan your weekly meals (2) This handout is one example on how you can plan your weekly meals. You may use other worksheets or come up with your own to plan your meals. I found this menu on Google Image by typing in meal planning worksheets.

Make a Grocery List Use your weekly list of meals to create a grocery list. Take the list with you to the store Organize your list to make your shopping time quicker Leftover ingredients can be added to your kitchen inventory! (1) By having a grocery list you know what you will need for meals & will be less likely to buy any extra foods that are not on your list. (2) However, don’t forget to take the list with you. If you think you will forget your list type your list into your phone, or write your list down and put it in your wallet or purse that you will be taking with you to the store as soon as you finish writing everything down. (3) By organizing your list you can save time. Instead of walking up and down aisles multiple times, look at each recipe and sort out the ingredients by produce, dairy, canned, frozen, spices, etc. Have the same ingredients in multiple recipes, just add them together to know how much you will need to buy. If you make the recipes on separate days label the food ingredient of how much is left and for what recipe the ingredient will be needed for, or add it to your kitchen inventory list. (choosemyplate.gov for tips to eat healthy inexpensively slides)

Save more at the Store Don’t shop hungry Use coupons and look at sales flyers Check for store brands & loyalty programs Grab from the back Compare unit prices When you shop hungry you tend to buy foods that you don’t need, which adds unnecessary cost to your check-out total. Don’t forget to check for your stores local sale flyers. Also, don’t forget about your sales coupons. Also, stores will sometimes post sales towards the top and bottom of the shelves of the aisle. Don’t forget to look up and down to make sure you don’t miss any sales. Just because a recipe calls for a specific brand does not mean you cannot use the store brand. The store brand can be similar in nutrition and cost less. Check your food labels to compare nutrition facts. Also, find out if the store you shop at has a loyalty program. Loyalty programs can offer more savings if you join than to non-members. Grabbing from the back is where the dates will be further dated out. This is good for when you buy grains or meats. The items in the back are more fresh and can be used for a longer amount of time, then what is in front. However, for example, if you plan to use chicken in a recipe that same day or next day, then it will be okay to grab from the front. If you are not going to use the food ingredient within a couple of days then grab from the back to help the food item from going bad more quickly.

http://www.choosemyplate.gov/budget/pricetag.html

Shop Smart to Fill your Cart: Tips for Every Aisle

Fruit and Vegetables Buy in-season produce Buy canned fruit with 100% fruit juice Frozen Buy canned vegetables with low-sodium or no salt added Buying in-season will decrease the cost of food. We will cover more of in-season foods shortly. Buying fruit in 100% fruit juice will not contain added sugars. The sugars found in the fruit will be natural. To help keep the nutritional value of the vegetables, buy vegetables with low-sodium (salt) or no salt added. This will help eliminate excessive amounts of sodium intake, which with too much sodium can cause medical issues further down the road. For example, heart failure.

Grains (Breads) Make half your grains whole-grains. Brown rice and whole-wheat pasta are budget friendly grains. Whole-grains include fiber. Fiber can help alleviate constipation. Buying whole-grain rice or pasta will help keep you full longer. Whole grains will help eliminate snacks in between meals, which can help cut cost at the grocery store.

Protein Beans are low cost (canned or dried) Buy family-sized or value pack meat Buy canned tuna, sardines, or salmon Include eggs Beans provide a good source of protein. Beans can be used as a main dish or as a side dish. For example, beans can be used on tacos for a main dish, or beans can be used for a side dish. Family-sized meals can be cheaper if used for multiple meals. Try separating the meat into bags that can be frozen or freezer wrap paper to keep it fresh. Canned fish contains omega-3s (healthy fat) and can be cheaper then fresh fish out of the seafood department. Eggs are a good source of protein. They are quick to make. Can make the eggs in different ways. For example, casseroles, scrambled eggs, or omelets.

Look for ideally >90% lean. >80% lean is good. To remove excess fat: Drain the in the pan after cooking. Rinse meat in a colander with hot water.

Dairy Choose low-fat or fat free milk Buy a large low-fat, plain yogurt Choose reduced or low-fat cheese Buy the latest sell-by date Low-fat or fat free milk will lower the amount of saturated fat (bad fat), which you want to limit. Milk can be frozen! May want to place in the freezer if you do not expect to use it by the sell-by date of if you will be out of town. The flavor and texture may be altered slightly. Low-fat and skim milk freeze better than whole milk. Milk will expand when it's frozen, so be sure to leave room in the container so it won't burst! (from healthyeating.org, The Dairy Council of California). Buying a bigger container of plain yogurt allows you to add your own flavors. Try adding different fruit, nuts, or even honey to change the flavor of yogurt. Choosing a reduced or low-fat cheese reduces the amount of saturated fat (bad fat). Choose dairy from the back. The sell-by dates will be further out than the dairy products up front. These products will last longer and you will be more likely to use all of the product before it goes bad.

In Season Foods

In Season Produce: April Food Start Month End Month Asparagus Mid-April Mid-June Collards June Green Peas Lettuce   September October Mushrooms April November Radishes Mid-May Mid-September Mid-October Spinach Turnips & Turnip Greens Late November Please refer to handout. These foods will all become in season within 1 month! In season foods will have a price drop once foods become in season.

In Season Produce: May Food Start Month End Month Beets Mid-May November Broccoli Mid-July Cabbage October Cauliflower Late June   Mid-September Mid-October Strawberries Mid-June Summer Squash Late May Sweet Corn Sweet Peppers September Tomatoes

In Season Produce: June Food Start Month End Month Blackberries Mid-June Mid-August Blueberries Late June Early September Cherries Mid-July Peaches Early June Mid-September Snap Beans September

Resources of Budget Friendly Recipes www.Aldi.us/en/recipes/featured www.whatscooking.fns.usda.gov “What’s Cooking USDA Mixing Bowl” www.choosemyplate.gov Aldi grocery store provides healthy recipes for inexpensive meals. Their recipes include ingredients that you can buy at their store. For example, whole-grain spaghetti noodles cost .59 for a box. What’s Cooking from USDA provides a menu builder, nutrition focus, Snap-ed recipe finder and many more options. Go check it out! Can find recipes for age groups. Can keep track of physical activity and energy needs.

Questions & Answers

References ALDI US - Featured. (n.d.). Retrieved March 18, 2015, from https://www.aldi.us/en/recipes/featured/ ChooseMyPlate.gov. (n.d.). Retrieved March 18, 2015, from http://www.choosemyplate.gov. Indiana Fruits and Vegetable Harvest Calendar. (n.d.). Retrieved March 18, 2015, from http://www.in.gov/isda/ files/Harvest_Calander.pdf What's Cooking? USDA Mixing Bowl. (n.d.). Retrieved March 18, 2015, from http:// www.whatscooking.fns.usda.gov