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Eating Healthy On A Budget
- 1. EATING HEALTHY ON A BUDGET
- 2. Create A Grocery Game Plan List the meals that you want to prepare this week • Look in freezer, cabinets, and refrigerator and make note of what is currently on hand • Create a worksheet to plan meals and figure out what items need bought (money can be saved by using these items in the upcoming week’s meals) • Think about your schedule. Choose meals you can prepare easily on your busiest days, save recipes that take longer for days off Make a grocery list • Use your list of weekly meals to create a list of foods and beverages • DON’T FORGET… include foods like fruits, vegetables, and milk!
- 3. Shop Wisely There are many places to find good deals, such as: Discount stores Farmers' markets • Local farmers bring their wares to specific locations, sell fresh food directly to you, often for less than you'd pay in the grocery store. Ethnic markets Dollar stores Grocery stores Retail supercenters
- 4. Tips For Every Aisle Fruits and Vegetables MyPlate says: Make half your plate fruits and vegetables. The Budget Shopper says: Buy fruits and vegetables in all their forms – fresh, frozen, and canned • Buy “in season” fresh produce – it will be less expensive and taste better than out-of-season produce • Buy canned or frozen produce year round – choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label (these will last longer than fresh and it is a quick way to add to your meal)
- 5. How Much Produce Can You Buy for $10? All Fresh Fresh/Canned/Frozen 15 Total portions for $10 *Each piece indicates 1 cup portion* 18 Total portions for $10
- 6. Grains MyPlate says: Make at least half your grains whole. The Budget Shopper says: Store brands can save you money on your favorite whole grain foods. • Many of your favorite grains are available as whole grains for the same price • You can find whole grain cereal, rice, pasta, crackers, tortillas and more • Rice and pasta are budget-friendly grain options • Choose hot cereals such as plain oatmeal or whole grain dry cereal Tips For Every Aisle
- 7. Protein MyPlate says: Choose lean proteins and vary your protein food choices. The Budget Shopper says: Use healthy, affordable proteins like beans, eggs, and canned fish several times per week. • Great low cost choices include beans and peas • To lower the cost of meats, buy family-sized or value pack and freeze what you don’t use Tips For Every Aisle
- 8. Tips For Every Aisle Dairy MyPlate says: Choose low-fat (1%) or nonfat milk and milk products. The Budget Shopper says: Compare unit prices to find the best deal. • Choose the item with the lower unit cost • Buy the larger size of low-fat plain yogurt, add your own flavors by mixing in fruits • Look for cheese with “reduced-fat” or “low-fat” on the label • Check the sell by date to make sure you are buying the freshest dairy products
- 9. Shop Smart To Fill Your Cart Understand the Price Tag - What is the difference between retail price and unit price?? • Retail Price The price to pay for each item • Unit Price The price per pound, ounce, quart, gallon, etc The image to the right shows two different price tags. In the first red box, the retail price is $1.62 for one 32 oz. yogurt. The unit price is $0.05 per oz. In the second red box, the retail price is $0.72 for one 6 oz. yogurt. The unit price is $0.12 per oz. Based on the unit price, you can determine that the larger, 32 oz. yogurt is the better buy.
- 10. Save More At The Store Don’t shop hungry • You will be more likely to splurge on less healthy choices that are not on your list if your stomach is rumbling Cut the junk • Evaluate how much money you are spending on items such as soda, cookies, crackers, etc. Limit or completely cut out these unhealthy foods (your wallet and your body will thank you) Look high and low for the best buys • More expensive brands and impulse buys are at eye level. Store brands and betters buys are often located on the top and bottom shelves.
- 11. Check for store brands • Most stores offer their own brand of products that often cost less than name brands Read the sales flyer • Sale flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website Use coupons • Use coupons but only for what needs bought – save the others to see if it goes on sale Save More At The Store (Continued)
- 12. Grab from the back • Stores usually stock shelves from back to front, placing the newest items behind the old. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles Join the store’s loyalty program • Most stores offer a free loyalty program which send special offers and discounts that non-members do not receive Save More At The Store (Continued)
- 13. Save More At The Store (Continued) Buy in bulk • It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, and larger bags of potatoes and frozen vegetables (Don’t forget to make sure there is enough freezer space!) Convenience costs • Convenience foods such as frozen dinners, pre-cut vegetables, and instant rice, oatmeal or grits will cost more than making them from scratch Cook once & Eat all week • Prepare a large batch of favorite recipes, double or triple the recipe and freeze in individual containers. Use them throughout the week