Healthy Eating on a Budget

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

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

Examples of increasing food prices US Bureau Labor of Statistics

Weekly cost of diet by type of family (2009-10) • 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

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 ($0.40-0.50 per cup) • 2008 prices for commonly consumed fruits and vegetables

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 report—”The 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

Remember the three P’s • 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

Remember the three P’s • 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-cut—more 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: • Protein—beans (garbanzo, black, cannellini) • Vegetables—carrots, greens, potatoes • Fruit—apples, bananas

Remember the three P’s • 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” meals—salads • Incorporate leftovers into a subsequent meal • Be creative with a fruit or vegetable • Use in different ways during the week

Planning—Create 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 don’t get the newspaper, try downloading it from the store’s 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

Planning—Create 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

Purchasing—How 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 store—this way you don’t go up and down this aisle tempted by items there • Pay for food, not convenience • Buy the basic ingredients in your recipe or meals—THIS WILL SAVE MONEY • Don’t purchase pre-prepared items

Purchasing—How to save at the grocery store • DON’T GO THERE! • Stay out of empty calorie aisles—chips, 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

Purchasing—How 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

Purchasing—Other 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” • Don’t 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

Purchasing—Using coupons • Check for coupons on-line • www.coupons.com • www.redplum.com • Target—available on their website. If you add the manufacturer’s coupon you get great savings • Look for circulars in the Sunday paper • When at the store • “peelies” –off of items • “blinkies”—coupon dispenser machines that blink • “catalinas”—printed at register • Coupons are sometimes sent as home mailers • Look at weekly store ads, magazines available at the store ore sent home

Purchasing—using coupons • Never throw away when they are unexpired! • Use coupons when items are discounted or on-sale • Use a store coupon + manufacturer’s 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 size—with a coupon the item works out to be cheaper or sometimes free • Most stores will match the competitor’s ad if it is the same item • Check with customer service department • Don’t use a coupon to justify buying a food that your family doesn’t need or costs more than the store brand

Purchasing—Grains, Dairy • Breads and grains: • Look for bargains on day old bread—costs less but still nutritious • Buy regular rice, oatmeal, and grits instead of instant—saves on money, sugar, and calories • Make half of your grains whole • Know what to look for on the ingredient list—must 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 doesn’t spoil as fast • If lactose intolerant • Choose lactose free milk • Drink smaller amounts at one time • Try soymilk

Purchasing—Meat/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 meats—hot dogs, sausage, ham

Purchasing—Fruits and vegetables • Buy in season • At peak nutritional value • Least expensive • Consider the Farmer’s market • Don’t 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 fresh—may be less expensive • Choose fruit canned in own juices • Choose vegetables that are “low sodium” or “no salt added”

Purchasing—fruits and vegetables • Buy small amounts frequently • Fresh don’t last long—need to use within one week • Don’t 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

Purchasing—fruits and vegetables • Don’t 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 with—herbs, 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

Purchasing-When and where to shop • As stated before, do not shop when you are hungry • You will purchase items that you don’t 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

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 don’t need • Convenience stores • Charge higher prices • May be fine if you need one item, such as milk—will save you much time and keep you from getting things you don’t need • Farmers’ markets, Co-ops • Sometimes costs less, sometimes more • May find more nutritious foods • Supports the local economy

Preparing—Tips 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 proteins—beans, tofu • Eat seafood twice weekly—high 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

Preparing—tips to build a healthy meal • Don’t forget dairy • Use 1% or non-fat milk—same nutritional value but without all the fat • If you don’t 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

Preparing—tips 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)

Preparing—tips 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 dessert—FRUIT! • Make a fruit parfait with yogurt • Add non-fat cool whip to fruit • Bake apples and top with cinnamon. YUM!

Preparing—after 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

Preparing—tips 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 cooker—make 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

Eating out—Where 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 special—pizza 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

Eating out—When 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 don’t finish their meal so you can take home and have for lunch the following day • Can work with community members to develop a “kid’s night out” calendar with the restaurants that offer a “kids eat free” night • This way others know where they could go to save money

Eating out—What 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 children’s menu. • Smaller portions so you are sticking with your healthy eating • Smaller prices so you are sticking with your budget

Summary and Conclusion • Remember to PLAN BEFORE YOU SHOP • Remember to PURCHASE ITEMS AT THE BEST PRICE • Remember to PREPARE MEALS THAT STRETCH YOUR FOOD DOLLARS

Conclusion—Tips 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

Conclusion—Tips 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) • Don’t 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

Conclusion—Tips 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

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

QUESTIONS?

Healthy Eating on a Budget