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Supermarket Savvy. More Nutrition for Your $ Arizona Nutrition Network January 30, 2009 Sharon Hoelscher Day, CFCS Area Extension Agent, Family & Consumer Sciences University of Arizona Cooperative Extension. What do families spend??.

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Supermarket Savvy

More Nutrition for Your $

Arizona Nutrition Network

January 30, 2009

Sharon Hoelscher Day, CFCS

Area Extension Agent, Family & Consumer Sciences

University of Arizona Cooperative Extension


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What do families spend??

  • How much did you spend the last time you went to the grocery store?

  • How much do you spend on all food?

    • Per person per month

    • Family for a month


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Cost of Eating Healthy

  • Billions around the world eat on $1/day

  • Food Stamp - SNAP

    • Arizona average $112.38/month per person

    • $3.73 per day per person

    • $271.88/ Arizona SNAP household/month

    • $9.06 per day per AZ SNAP household

  • Average American spends $7/day

Parker-Pope, New York Time, Nov. 3, 2008

AZ DES, Oct. 2008


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Cost of Eating Healthy

  • Low-Cost - month

    • 1 Adult = $195

    • Family 4 = $666.30

  • Thrifty Plan - month

    • 1 Adult = $ 154.90

    • Family 4 = $525.80

    • $17.53/day

  • Liberal - month

    • 1 Adult = $307.20

    • Family 4 = $1016.90

  • Moderate - month

    • 1 Adult = $239.80

    • Family 4 = $821.20

USDA Official Food Plans: Cost of Food at Home Nov. 2008


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Eating Healthy in the Media

  • Dollar a Day - couple in CA

  • http://onedollardietproject.wordpress.com/

  • Food Stamp Challenge

    • Michigan Governor tried $5.87/day

    • Oregon governor ate on $3/day

Parker-Pope, New York Time, Nov. 3, 2008


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Cost of Eating Healthy

  • Low income or high school or less education

    • More likely to consider food price important

    • Considered fresh fruits & vegetables too expensive

    • Consumed less energy

    • Consumed less milk and non-starchy vegetables

    • Drank more sweetened fruit drinks

    • More likely to add fat to vegetables & fried meat

    • More likely overweight plus health problems

Bowman, Qualitative & Quantitative Assessment of Community Based Nutrition Programs, June 2006


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Price of a Calorie

  • $1.76 for 1000 Kcalories “energy dense” junk foods

    • Cost Increased 1.8 percent in 2 years

  • $18.16 for 1000 Kcalories “low energy”, high nutrition foods

    • Cost Increased 19.5 percent in 2 years

Drewnowski, Univ. of Washington, 2007

Journal of Amer. Dietetic Assoc.


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Eating Healthy in the Media

  • Eating local

  • Eat more plants to save the world!

  • Slow food

  • Organics

  • Vegetarians, Vegans

    & pescetarians


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Barriers to Good Nutrition

  • Money and . . . ???

  • Break into groups of 3 and brainstorm for 5 minutes

  • What are other barriers to good nutrition for the SNAP families you work with?

  • How can we overcome

    those barriers?


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Barriers & Solutions

  • Lack of storage

  • Limited cooking skills

  • Limited cooking equipment & utensils

  • Poor refrigeration

  • Limited transportation

  • Time squeeze with jobs

  • Vary by community

  • Others . . .


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Usual Suspects . . .

  • Cook from scratch

  • Use coupons wisely

  • Purchase fruits & veggies in season

  • Plan meals with nutrition in mind!!!

  • MyPyramid.gov

  • http://www.mypyramidtracker.gov/planner/

  • Low Cost 2 week recipes - pdf file

  • http://www.cnpp.usda.gov/USDAFoodPlansCostofFood.htm


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Supermarket Savvy

  • Shop the perimeter

  • Limit items from the middle of the store

  • Buy more single ingredient foods

  • Store brands

    • Quality & nutrition similar

      to national brands

  • Limit processed foods

    • Anything in a box


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Store Brand vs. National

Fry’s Foods, January 2009


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Store Brand vs. National

Fry’s Foods, January 2009


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Shops the specials

  • Plan meals around sale specials

    • Especially expensive items

    • Meat and milk

  • Stock up on canned produce

  • Choose low cost protein

    • Rice, beans

    • Eat more plants, less meat


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Freezing Meat on Sale

  • It’s safe to freeze meat or poultry directly in its supermarket wrapping but this type of wrap is permeable to air.

  • Unless the food will be used in a month or two, over wrap these packages for long-term storage using airtight heavy-duty foil, (freezer) plastic wrap or freezer paper, or place the package inside a (freezer) plastic bag.

USDA Food Safety & Inspection


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Freezing Meat on Sale

  • At 0 degrees F, frozen foods remain safe indefinitely, but quality decreases.

  • Frozen raw ground meat maintains optimum quality for 3 to 4 months.

  • Larger pieces of meat like steaks or chops maintain optimum quality for 4 to 12 months.

  • The safest way to thaw meat is in the refrigerator on a plate on the bottom shelf so it doesn’t drip on other foods.

USDA Food Safety & Inspection


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Cost of Protein

  • How much is needed for 20 grams?

    • 3 eggs

    • 3 oz chicken or ground beef

    • 2 cups milk

    • 3.5 oz cheddar cheese

    • 2 cups cooked rice

    • 1 cup soybeans

    • 3 oz tuna

    • 4.5 Tablespoons peanut butter

    • 1.5 cups beans

    • 10 slices of bread

What is Protein?, G. Lauritzen

Utah State U. Cooperative Extension


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Cost of Protein

Fry’s Foods, January 2009


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Cost of Protein

Fry’s Foods, January 2009


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Store Brand vs. National

Fry’s Foods, January 2009


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Store Brand vs. National


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Healthy Foods Under $1

  • Oatmeal

  • Eggs - half dozen

  • Kale

  • Potatoes

    • sweet or white

  • Apples

  • Bananas

  • Beans

  • Butternut squash

    • in season

  • Broccoli

  • Whole grain pasta

  • Milk

  • Rice

Parker-Pope, New York Time, Dec. 29, 2008


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MORE

Healthy Foods Under $1

  • Canned Pumpkin

  • Beets

  • Carrots

  • Spinach & dark greens

  • Tuna

  • Tea

  • Sweet potatoes

  • Yogurt

  • Canned tuna

  • Tofu

  • Frozen berries

UA WorkLife Connection 2008

Parker-Pope, New York Time, Dec. 29, 2008


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Save on Snacks

  • Buying one less bag of chips weekly

  • Save $2.50 - $3.80 per week

    • $130 - $198 in a year

  • Make your own popcorn

    • Low cost, high fiber, whole grain


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Save on Produce

  • Balance conventional vs. organic

  • Fruit & vegetables in season

    • Look for low sodium canned

  • Frozen fruits and vegetables have similar nutrition to fresh and can be much less expensive


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Fresh vs. Frozen

Fry’s Foods, January 2009


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Fresh vs. Frozen vs. Frozen

Fry’s Foods, January 2009


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Fresh vs. Frozen vs. Canned

Fry’s Foods, January 2009


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Fresh vs. Frozen vs. Canned

Fry’s Foods, January 2009


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Fresh vs. Frozen vs. Canned

Fry’s Foods, January 2009


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Think your Drink!!

  • Purchase high nutrition drinks

    • Milk

    • 100% juice

  • Buy a reusable water bottle and fill with tap water instead of buying bottled water

  • SAVE $4-6 / week

  • $298 - $312 / year


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Barriers into solutions

  • Turn less healthy foods into healthier ones

  • Ramen noodles - 15 cents for 2 servings

  • BUT 880 mg sodium and 190 calories/serving

  • Use half the seasoning packet

  • Add canned or frozen vegetables

  • Add left over chicken or canned tuna for entre

  • Complete meal


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Keep a grocery list

  • Saves gas money on extra supermarket trips

  • Reduces impulse purchases

  • Easy access in kitchen

  • Stay flexible for sales

  • Divide into groups of 3

  • Pick 2 stores and select food a day under $10


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Savings Examples

  • Save gas for extra trip driving 6 miles to store

  • $1 - $2

  • Save on impulse purchase

  • $1.50 bottle of soda

  • $2.80 1 lb. crackers

  • $4.79 for twelve 1.25 oz

    Cheeze Its Mini packs


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Reduce food waste

  • Money is tossed when food is tossed!

  • $1 - $10 per week of the trash!

  • $52 - $520 per year

  • Buy only what you need!


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Reduce food waste

  • “Reuse” it in menus more often – serve more salads; add to sandwiches, tacos or enchiladas; make “wrap” sandwiches

  • Eating your lettuce before it gets “tired” and needs to be tossed!


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Savings Examples

  • Too many mashed potatoes?

  • Reduce the amount made

  • Recycle in a day or two as potato patties, shepherd’s pie, potato soup

  • Bananas too ripe?

  • Recycle in banana bread or smoothies


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Don’t Shop Hungry

  • Extra costs of hunger

  • $1.40 candy bar to tide you over until you get done

  • $1.50 bottle of soda

  • If ONLY once per week,

    totals$150 in year


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Pack lunches and snacks

  • It can be as simple as a peanut butter sandwich and piece of whole fruit

  • Or, leftovers fromlast night

  • Save $5 – 1$5/week


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Choose convenience foods wisely

  • How much time & money are really saved!

  • Microwaving regular oatmeal takes only a few minutes more than pouring hot water over a pre-measured package

  • Cutting your own fruits and veggies saves money – they keep longer than precut ones, too!


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Choose convenience foods wisely

  • Buying a carton of oatmeal providing 30 servings vs. buying 3 boxes with 10 instant oatmeal packets each

  • Savings $5.50


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Stock up on Staples Sales

  • Tuna

  • Cereal

  • Tomato sauce

  • Canned vegetables

  • Store brands are comparable in nutrition to name brands


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Store Brand Savings

Fry’s Foods, January 2009


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Buy Bulk for Nutrition

  • Buying a 5-pound instead of a 1-pound bag of rice (if you serve rice frequently)

  • Only if you can safely store and use it!


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Bulk & Convenience Savings

Fry’s Foods, January 2009


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Bulk & Convenience Savings


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Cost of Eating Healthy

  • A dollar saved is even better than a dollar earned

  • You don’t have to pay taxes on it!

  • 10% saved

    Better than

    Interest %


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More information

Sharon Hoelscher Day

[email protected]

Sources:

University of Arizona Cooperative Extension

USDA, New York Times, NBC

Alice Henneman, MS, RD

University of Nebraska-Lincoln Extension

  • http://lancaster.unl.edu/food/supermarket-savings.shtml

Brand names are only used as examples and no endorsement is implied


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