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Eating Healthy On A Budget

Eating Healthy On A Budget. By: Rebecca A. Davis - Dietetic Intern . OVERVIEW. Budget Meal Planning What is on the menu? Avoiding waist How to plan meals around what is available. Shopping How to create a food shopping list How to stretch your dollar

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Eating Healthy On A Budget

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  1. Eating Healthy On A Budget By: Rebecca A. Davis - Dietetic Intern

  2. OVERVIEW • Budget Meal Planning • What is on the menu? • Avoiding waist • How to plan meals around what is available. • Shopping • How to create a food shopping list • How to stretch your dollar • How to avoid purchasing store brands • Cooking • Home made VS Store bought • Creative cooking with limited ingredients

  3. Three Steps To Maximize Your Food$ 1) Plan ahead 2) Make smart purchases 3) Creative meal ideas and preparation techniques

  4. Goal? Goals for today • Feel confident to create a food budget • Create a 7 day healthy meal plan that allows you to stay within your budget • Create a shopping list that will allow you to cook and eat the meals you planned for your week.

  5. Planning Ahead Meal planning: Back to the basics • Create a meal plan for the week on Sundays • Review your current food supply and note what needs to be used up! • Maximize leftovers!!!!! • Prevent multiple visits to the supermarket • Know your schedule

  6. How to make a meal plan • Figure out how much money you have to spend on food • Map out how much time you have to prepare meals • Make a list of food you already have that can be incorporated into your menu

  7. CONT. MEAL PLANNING • Healthy meal adjustments for budget: • Choose a 2-3 meals in the week that wont contain meat - Get protein from other sources Ex: beans, peanut butter, eggs, canned fish - Make soup with legumes (Lentils and peas) * Inexpensive, low fat, rich in protein and fiber

  8. What is on the menu: 7 day sample

  9. What do you have in your fridge and pantry?? Utilizing What You Got!!! • Can I make a few meals with the ingredients I already have? • Can I combine ingredients to whip up a meal? • What items are close to expiration and need to be used 1st? • Are these nutritious choices for me?

  10. What to Store in the Pantry Keep your pantry filled with staple low fat items: a. canned tuna b. oatmeal c. Whole grain pasta, brown rice, barely, roasted buckwheat d. Lentils, dried beans and peas e. Peanut butter

  11. Avoid food waist • Bread is stale? - make soup and salad croutons. • Vegetable and fruits are slightly bruised? – Make soup, fruit compote and or muffins. • Put food with later expiration dates in the back of your fridge.

  12. Be creative!!!! Steps to maximize leftovers 1. Eat meal until satisfied 2. Pack up left overs and freeze 3. Use left overs to create a new dishes Dinner makeovers: Ex 1: Turkey meatballs on Monday night becomes ground turkey whole wheat wraps/ tacos Wednesday night E2: Baked chicken on Tuesday night can become grilled chicken salad for Thursday lunch.

  13. Things to keep in mind when making a shopping list • Create a shopping list and only buy what is on the list!!! • Place the list in a common areas so you don’t forget to take it to the supermarket. Ex fridge • Create a list that will help you avoid last minute shopping. Keeping to theme: plan ahead

  14. Sample shopping list

  15. Shopping Smart “ Just because things are on sale does not mean your saving money. If you don’t need it, don’t purchase it.”

  16. Shopping Smart • Shop the parameter of the supermarket - This is where you will find all the protein, fruits, vegetables, eggs and dairy • When walking down supermarket ails compare “like item” prices. - Most items at eye level are more expensive. • Avoid purchasing brand name items – Store brand items are usually just as good as brand name but less expensive Ex: Kroger Super market active lifestyle oatmeal 15.1 oz -$ 2.99 compared to Publix brand 15 0z - $ 1.68

  17. Shopping smart • Purchase in bulk • Take advantage of coupons and sales!!! • Buy whole fruits and vegetables - fruits and vegetables are more expensive when pre cleaned, cut and packaged. • Don’t go shopping when you are hungry!!!

  18. Ways to maximize your food $ • Avoid purchasing TV dinners they can be pricy and high in sodium! • Buy veggies and fruits when in season. As alternative choose frozen fruits and veggies • When spending a little more on chicken or meat use inexpensive vegetables as a side dish.

  19. To maximize your $ • Prepare meals for yourself! • Purchase lean meat – More meat for your buck less fat for your health. • Skip the soda and soft drink aisle!! Make your own drinks at home (low in price and low in sugar) Ex: Homemade lemonade: Lemons water + honey

  20. Maximize your $ • Make your own homemade snacks Ex: Popcorn in a pot, sweet potato chips • Don’t purchase sweets such as chocolate and cake. Make healthy whole grain/ home made desserts. Ex: Baked apples • Purchase whole pieces of meat, fish and chicken vs pre-cut.

  21. Maximize your protein $ • Affordable healthy proteins: - eggs - Peanut butter - Beans - yogurt - Frozen fish - Canner

  22. Cooking at home • Double recipes: You can freeze your meals ahead of time requiring less weekly efforts • Remember to label frozen item with current dates. Food safety is very important. • Soup can last a long time and may contain all necessary nutrients.

  23. Home cooked vs store bought • Cooking at home is significantly cheaper than eating out. • You get more for your dollar. • You can cook in bulk and have a bunch of meals prepared and ready to eat. • Protein can be very expensive when eating out

  24. RAP UP: Best foods to eat on a tight budget • Eggs – you can purchase a dozen eggs for under $2. 2. Potatoes - can be used in many dishes. - Soup, casserole…… 3. Oatmeal /hot cereal – low calorie high fiber

  25. Best foods to eat on a tight budget • Assorted beans – good source of protein and fiber. • Canned tuna – Great source of protein at reasonable cost. • Peanut butter- great on sandwiches, and celery .

  26. Resources • Cheap cooking. Com http://www.cheapcooking.com/ 2. Good Food on a Tight Budget http://www.ewg.org/goodfood/ 3. Compare grocery prices http://www.comparegroceryprices.org/search/grocery-price-comparison.shtml • Smart Source.com http://www.smartsource.com/smartsource/index.jsp?Link=MKRU3JAAR6CCY

  27. References • U.S. Department of agriculture. Eating on a Budget- the 3 p’s. 2011; Available at: http://www.choosemyplate.gov/downloads/PlanPurchasePrepare.pdf Accessed Februray 12, 2014 2. U.S.Department of agriculture. Smart shopping for veggies and fruits. 2011. Available at: http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf Accessed February 14 2014 3. Academy of Nutrition and Dietetics. 10 Tips for Eating Right- Affordably. Reviewed January 2013; http://www.eatright.org/Public/content.aspx?id=5493 Accessed February 15 2014. 4. http://www.freedigitalphotos.net/ 5. U.S. Department of agriculture. Recipes and Tips for Healthy, Thrifty Meals. 2000; Available at: http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf Accessed february 14 2014

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