Meals on a budget

1. Meals on a budget By: Alex Bell and Amanda Schermerhorn

2. Benefits • Save time • Save money • Spend more time with your family • Know exactly what went into the food you are eating • No stress about last minute meal decisions

3. Plan your budget • Budget for food the same way you would any other expense • Plan realistically for when you will eat out • Pack lunches instead of buying them

4. Plan your budget • Plan for special occasions • Take cash to the store and leave the credit/debit cards at home • Plan your meals to fit your budget– not the other way around

5. Coupons and bulk • Coupon sources: local paper & internet • Only clip for what you actually need • Buy non-perishables and freezable items in bulk • When on sale (meat, flour, etc) • Make own snack size portions from larger, less expensive packages • Buy generic

6. Plan your meals • Plan meals/snacks a week at a time • Be realistic about busy days – a great time for pot luck meals or • Plan to use your leftovers • Check your pantry and then make your list • Check for coupons and store sales • Use fresh produce earlier in the week, or make another trip to restock

7. Go shopping • Pick a time when not rushed or hungry • Take your list, cash, coupons, and calculator with you • Stick to the list • Compare prices of brand name vs. generic • Compare sizes and buy the least expensive/ounce or count

8. Time saving tools • Refrigerator notepads or calendars • Easily accessed by the entire family • On-line meal planners • Always have a fallback plan for dinners • Breakfast for dinner is a quick inexpensive option for when your plan does not work

9. Creating a Healthy Pantry By: Alex Bell and Amanda Schermerhorn

10. Why Should I create A healthy pantry? • Let’s face it; eating healthy isn’t always the easiest thing to do • Benefits of eating healthy outweigh the challenge! • Many “go to“ meals that are simple, quick & nutritious • Keeping pantry/refrigerator stocked with healthy, staple items makes meal times run smoother!

11. 3 Steps To Creating A Healthy Pantry • Staple down your foods! • Eat Fresh! • Get in the right mindset!

12. Staple down your foods! • Make out a basic list this week of staple food items that always need to be in stock • Choose things like: • Peanut butter • Dried Fruit (Raisins) • Whole wheat bread • Canned Tuna • Oatmeal • Beans and Rice • Low- sodium soups • Crackers • Nuts

13. Eat Fresh! • Expand your list & add fresh produce • Keep healthy, household favorite fruit in the fridge • Grapes are sweet and bite sized • Store cleaned fruit/veggies in containers for easy access • Crinkle cut carrots are great for dipping into a low fat dressing or hummus • Frozen vegetables/dried fruit can also be good choices

14. Get in the right mindset! • Remember nutritious food is fuel for your body! • Don’t let being tired at the end of a day lead to bad eating habits • Convenience food items are readily available, but consider how much better you will feel after a dinner full of: • healthy fats • complex carbohydrates • lean protein • vitamins/minerals • You will also save money & use what is already in the kitchen!

15. Interactive Time • What is your favorite healthy staple food that is always in stock? • Can you think of 2 ways to turn this food into a quick and healthy meal?

16. Take home points • Make a list of staple food items you enjoy! • Give your list a fresh look! • Change your mindset! • These three easy points will help you create a healthy pantry and continue to scale back!

17. Thank You