Healthy Eating on a Budget

Healthy Eating on a Budget Lisa Herzig, PhD, RD California State University, Fresno Department of Food Science and Nutrition Tracey Newel Assistant Director of Development Craig School of Business California State University, Fresno

Outline • Menu Planning • Food Budgeting • Food Shopping on a Budget • Effective Grocery Shopping • Unit Prices • Questions http://image.examiner.com/images/blog/wysiwyg/image/money_by_sufinawaz,_stoch__xchng.jpg

Before Heading Out • Decide on your budget • Take an inventory • Plan a menu for the week • Browse store circulars for great deals • Visit a few stores for sales • Use coupons • Leave the kids at home • Eat something http://www2.warwick.ac.uk/services/foodanddrink/foodforthebrain/healthyoptions/ist2_6148437-i-love-healthy

Make a Food Budget • Decide on how much money you have to spend at the grocery store • Are you shopping for 1 or 2 weeks • Break it down for each meal(s) per person http://www.eatrightontario.ca/images/articles/article_eat_well_budget.jpg

Make a Food Budget (2) • Include perishable items • Buy enough for 3-4 days • If you shop monthly…divide your food dollars into four envelopes • Include in the envelopes the money that needs to be spent later in the month http://www.freewebs.com/julatradeexports/a11.jpg

Take an Inventory • Look in the: • Fridge • Pantry • Cabinets • Freezer • Extra freezers • Write down only the items that you need to buy • Make a list and stick to it • Don’t leave home without it http://gasrefrigerator.net/gas_refrigerator_pics/gas_refrigerator_dpr2262cdw2_danby_open.jpg

What’s for Dinner • Plan a weekly menu • Helps to organize the shopping list • Write the shopping list to correspond with the store layout • Use MyPyramid as a guide • Plan the evening meal first • Use the leftovers for lunch http://healthvermont.gov/prevent/diabetes/mypyramid.gif

What’s for Breakfast • Plan a nutritious breakfast • Include nutritious snacks • Evaluate meals on flavor, texture, shape, color and temperature • Save a menu – can be reused or recycled http://www.breakfasts.us/wp-content/uploads/2009/03/healthy_breakfast-268x300.jpg

At the Grocery Store • Shop without the kids • Never shop hungry • Bring a calculator • Look high and low for deals • Search the end-caps • Forget brand loyalty • Store brands are cheaper http://www.savingadvice.com/images/blog/grocery-store.jpg

At the Grocery Store (2) • Compare unit prices • Buy the minimum amount needed • Buy non-grocery items at discount stores • Look for manager specials in meat department • 2-Liter drinks are cheaper than cans • Keep eyes in front of check-out lines • Recycle grocery bags • Keep an eye on scanner

Unit Prices • Use the unit price (price / pound, ounce or pint) to compare national brands with store brands • Breaks down the price of food by ounce or unit • Compare bulk and economy – sizes with single-serve or regular size packages • Unit prices on shelf tags Unit price .13 per ounce Total price $2.29 18 oz. Unit price .16 per ounce Total price $2.49 16 oz.

Shopping Tips • Use coupons and reward cards • Buy in sale and in bulk • Read food labels • Start on the perimeter • Shop seasonally and locally • Keep foods safe http://activerain.com/image_store/uploads/7/7/5/2/2/ar120293140822577.jpg

At the Grocery Store (3) • Remember to include your eggs/cheese/meats • Don’t skimp on your vegetables • Fruit is a healthy snack • Have more meatless meals • Find a deal on a family favorite…buy extra • Shop at your local farm markets

Local Farmers Markets • Quality • Variety • Nutrition • People • Keep $$ Local • Price http://static.flickr.com/2255/2539937014_f55ecebf38.jpg

What I bought: • $1 – beets • $1 – carrots • $2 – asparagus • $3 – baby lettuce • $2 – tangerines • $1 – fennel • $1 – onion • $1 – basil • $1 – kale • $2 – green beans • $3 – peas Total: $18

What I made: • $1 – beets • $1 – carrots • $2 – asparagus • $3 – baby lettuce • $2 – tangerines • $1 – fennel • $1 – onion • $1 – basil • $1 – kale • $2 – green beans • $3 – peas • Moroccan carrot salad • Gingered kale • Nicoise salad (beans, tuna, potato, olives) • Dinner salad with beets and peas • Sausage with basil and fennel • Pasta with asparagus and peas • Snacks: tangerines, carrots, peas • Leftovers! Total: $18

Rumor has it… • The food there is dirty… • I don’t know how to cook it… • I don’t know how to barter… • It’s inconvenient for me… • They don’t sell what I want… • I don’t know what to buy… • I don’t know where to start… www.deercreekorganics.com/images/red_radish_bunch.jpg

Tips! • Bring cash • Bring your own reusable bags • Go early for the best stuff • Talk to the farmers/ask questions • Talk to the other shoppers/ask questions • Ask about being able to buy in bulk • Pay attention to what’s in season • Steer clear of “produce brokers” http://www.wendellchamber.com/Portals/0/WhatsNew/FarmersMarket2006-17.jpg

References • www.eatright.org • www.mypyramid.gov • www.nationaldairycouncil.org • Grocery store savings tips. Accessed April 27, 2009 @ http://frugaldad.com • Food Shopping on a Budget. Accessed April 27, 2009 @ http://www.marchofdimes.com/pnhec/298_31151.asp

Questions?

Healthy Eating on a Budget