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Nutrition 510

Healthy Eating on a Budget. Nutrition 510. By: Jenny LeGrand. Which snack cost more?. . VS . Which beverage cost more?. VS . Which fruit snack cost more?. VS. Is it true that healthy foods are more expensive?. Not necessarily!

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Nutrition 510

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  1. Healthy Eating on a Budget Nutrition 510 By: Jenny LeGrand

  2. Which snack cost more? . VS.

  3. Which beverage cost more? VS.

  4. Which fruit snack cost more? VS.

  5. Is it true that healthy foods are more expensive? • Not necessarily! • It is still possible to eat healthy on a budget by stretching your food dollars • Use the 3 P’s: Plan, Purchase and Prepare

  6. Plan Plan your meals for the week  Include meals that will “stretch” expensive food items (stews, casseroles, stir‐fried dishes)  Make a grocery list- check to see what foods you already have and make a list for what you need to buy Shop at a good time Eat first Plan Ahead

  7. Plan  Check for sales and coupons in the local paper or online Consider discount stores  Ask about a loyalty card at your grocery store Look for specials or sales on meat and seafood—often the most expensive items on your list Use the “Unit Price” on the shelf directly below the product to compare and contrast prices Look for Discounts

  8. Purchase Freeze perishable items in smaller portions Buy non-perishable items in bulk aisles Buy in bulk on sale Buy in Bulk

  9. Purchase Lower the cost Add to the freshness Buy some that still need to ripen so you can eat them later Buy by the bag Buy in Season

  10. Purchase Frozen dinners Pre‐cut fruits and vegetables Individual cups of yogurt Instant rice and hot cereal Take the time to prepare your own – and save! Buy fewer “empty calorie” foods Avoid convenience foods

  11. Purchase Protein — beans (garbanzo, black, cannellini), nuts and seeds, eggs Canned fish and chicken “Meatless Mondays” Vegetables — carrots, greens, potatoes Fruit — apples, bananas Generic/store brands Always low-cost options

  12. Prepare 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 One-pot dishes  Use your leftovers in new ways Remember throwing away food is throwing away your money! Cook once for the whole week!

  13. When dining Out • Restaurants can be expensive • Early bird specials • Going out for lunch instead of dinner • Looking for “2 for 1” deals • Ask about a half portion • Stick to water

  14. The 3 P’s to Eating on a Budget • Plan • Purchase • Prepare

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