Healthy Eating on a Budget Ashlee Lamar Student Dietitian, KSU

Healthy Eating on a BudgetAshlee Lamar Student Dietitian, KSU

Objectives• Meal Planning to Save Money

▫ Meal Planning Basics▫ Waste Less▫ Plan around produce

• Cooking▫ Store bought vs. Homemade (Time vs. money)▫ Eat at home▫ Frugal foods

• Shopping ▫ Lists▫ Unit Pricing▫ Buy in bulk▫ Stretch your dollar

Meal Planning Basics

•Plan meals the week ahead▫Takes less time than going back to the grocery store for forgotten item

▫Think about your schedule

Meal Planning Basics

•Plan based on what’s in your refrigerator/pantry Ask: ▫What can I make with foods I have? ▫What needs to be used up first? ▫Can I mix foods together to make a

meal? ▫Is this healthy?

Meal Planning Basics

•Plan some meals that don’t have meat

Goal: Twice a week Use beans, eggs, peanut butter

•Check grocery ads▫Circle foods you need

•Make a list

Plan Ahead: Reduce Waste

•Keep food safe▫Put cold foods in cart last, refrigerate immediately

▫Look for older expiration date •Waste less

▫Use oldest first▫Recreate foods that are about to spoil

▫Throw away spoiled food!

Plan Ahead: Leftovers

•Leftovers▫Eat▫Freeze for another meal▫Recreate▫Example: Cooked ground beef, tacos, chili, meatloaf

Shopping: Plan Ahead!

“The average shopper spends 40% more on impulse purchases when shopping without a list”

KSU Research and Extensions

Shopping: Make a List

•Make a list and stick to it! •Organize based on store layout•Keep list in a central area•Copy for future weeks•Shopping when you are hungry can cause you to buy more!

Shopping

Discounts only save you money if the product is something you actually need and would normally buy!

For about $13.00 you could buy

OR that same $13.00 could buy

1 pound bag cookies 4 bananas

10-ounce bag chips 3 apples

2 liter soda 3 pears

½ gallon ice cream 3 oranges

12 broccoli stems

10 long carrots

1 pound raisins

1 jar apples

1 large can frozen orange juice concentrate

Either a jar of peanut butter or ranch dressing for dip

Shopping: Compare Unit Prices• The unit price tells you the cost per

ounce/pound/quart, etc… • Use to compare sizes and brands• Look on the shelf edge under the product

• Example: canned pears

$0.80 ÷ 12 ounces = $.07 / ounce Unit Price: $.08

12 ounce can: $0.80

Unit Price: $.07

Shopping: Unit Pricing

16 oz. box = $2.50

.15 /oz.

32 oz. box = $3.00

.09 /oz.

Cereal

Shopping: Buy in bulk!

•Take advantage of sales•Buy in bulk•Cook in bulk. Freeze leftovers for future meals.

•Coupons▫Ask for rain check if store is out▫Caution: sometimes coupons are for

store brands. Off brands may still be cheaper.

Shopping: Tips to Stretch your dollar

•Purchase fruits and vegetables from produce section, not salad bar

•Purchase fruits and vegetables in season

•Add vegetables to costly dishes with meats

•Grocery bargains: often on top and bottom shelves, and in out of the way spaces.

•Most store or generic brands are cheaper

•If you buy name brands- look for coupons in the paper, store ads, or online. Only use coupons for foods that are already on your list

Tips to Stretch your dollar

•Lean cuts of meat provide more for your dollar.

•Less tender cuts are cheaper.

▫ Marinade or cook with liquid in a slow cooker. ▫Chuck, round, flank, plank, brisket

•Prepare meat yourself▫Hamburger patties▫Kabob pieces▫Cooking meat

Cooking on a Budget

•The average adult purchases a meal/snack from a restaurant 5.8 times per week!

•Why? ▫Time ▫Convenience ▫Certain foods

Cooking on a Budget

•Consider eating more at home •Time factor: prepare ahead of time

▫Freezer meals▫Pack to go meals▫Purchase snacks and bag yourself

•Start small: ▫Eat 1-2 less meals per week at restaurants

to save money and a whole days worth of calories!

Cooking: Homemade or purchased?

•Beware of frozen dinners (“TV dinners”)•Make your own frozen dinners

▫Double the recipe of main dish you’re making

▫Freeze in meal sized portions Cool quickly and freeze Discard food left out longer than 2

▫Label package ▫Keep a list

Make the most out of boxed meals

•Decrease Fat▫Use half the margarine

macaroni and cheese, rice, stuffing, potatoes

▫Hamburger helper: Drain & rinse meat▫Brownies: substitute unsweetened apple

sauce for vegetable oil Use 2 egg whites for 1 whole egg

Make the most out of boxed meals

•Decrease Sodium ▫Use half the seasoning packet

•Add vegetables▫Canned soup (low sodium soup)▫Pasta sauces▫Add canned fruit to yogurt, jello or

pudding

Frugal Foods

•Eggs▫Usually less than $2 / dozen▫High in protein

•Potatoes▫High in fiber, vitamin C, and potassium ▫Bake, boil, roast, add to casseroles or soups

•Rolled oats▫~14 cents /cup▫4 grams dietary fiber

Frugal Foods

•Nonfat dried milk▫Chill before drinking▫Great for cooking

•Beans▫Usually 23 cents / serving

•Peanut butter▫High protein

•Canned Tuna▫High in protein and vitamin D▫Sandwiches, salads casseroles