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Eating Healthy on a Budget. Clarian Health Promotions. Eating Healthy on a Budget. Why eat healthy? How do you buy fresh food? What’s they difference in frozen and canned? When is fresh produce the cheapest? How do you make it taste good? When does fresh food go bad?.

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eating healthy on a budget

Eating Healthy on a Budget

Clarian Health Promotions

eating healthy on a budget2
Eating Healthy on a Budget
  • Why eat healthy?
  • How do you buy fresh food?
  • What’s they difference in frozen and canned?
  • When is fresh produce the cheapest?
  • How do you make it taste good?
  • When does fresh food go bad?
eating healthy on a budget3
Eating Healthy on a Budget
  • Why eat healthy?

Your body needs a mix of vitamins, minerals, nutrients, and fiber to perform daily functions. All of these necessary components can be found in a balanced diet of fruits, vegetables, whole grains, nuts, and meats.

why eat healthy
Why Eat Healthy
  • Not having a sufficient mix of nutrients can be harmful to your body, as can too much of any given nutrient. Over consumption of food can lead to obesity. A healthy balanced diet is an excellent way to combat obesity.
food consumption and disease
Food Consumption and Disease
  • Facts
  • Obesity related diseases are: diabetes, heart disease, stroke, and cancer.
  • They cause 75% of all deaths in the USA
  • They cost about 1.2 trillion dollars in health care each year
vitamins minerals and phytochemicals
Vitamins, Minerals, and Phytochemicals!
  • You need vitamins and minerals to regulate your body’s systems. They help maintain your metabolism and some contain phytochemicals. All of the essential vitamins and minerals are found in a balanced diet
  • Phytochemicalsare found in fruits, vegetables, and nuts. They act as antioxidants, and offer help in improving vascular health, vision, cancer prevention, diabetes control and prevention, and reducing inflammation.

The Nutrient Color Wheel

yellow: potassium, B vitamins

red: lycopene, antioxidants, vit A

green: Vit A,Folic Acid

orange: vit C, antioxidants, vit A, beta-carotene

blue/purple:polyphenols, antioxidants, potassium

how do you buy fresh food

Most fruits are fragrant and not overly hard or soft when ripe

Ex: Cantaloupe has a full net and smells like a cantaloupe.


Vegetables have a strong vibrant color when ripe.

Ex: Don’t buy vegetables that are brown or that the color is not fully developed.

How do you buy fresh food?
seasonal shopping
Seasonal Shopping
  • Buying fresh food when it is in season can save a lot of money
  • Think of the price of tomatoes in the summer vs. in the winter.
  • What is your produce grocery bill like in the summer vs. winter?
  • Buying frozen produce in the winter,and buying Indiana fresh produce in the summer can save money
the farmer s market
The Farmer’s Market
  • Prices are comparable to Kroger type stores, but they offer fresh produce that has not been shipped or handled by anyone other than on the farm.

Here you can find a farmer’s market in your area and a fun Saturday morning activity

frozen vs canned
Frozen vs. Canned

The nutrient content in the two is relatively the same but

  • Canned fruits have a lot of added sugar
  • Canned vegetables have a lot of added salt (sodium)

This is done for preservation but adds a lot of “bad” stuff to our “good” food. (try low sodium veggies or, “in their own juice” fruits)

fresh canned frozen or dried
Fresh, Canned, Frozen or Dried?


Fresh 2 medium Canned ½ cup Dried ¼ cup

Weight (g): 70 122 33

Calories: 34 59 78


Fresh ½ cup Frozen ½ cup

Weight (g): 73 78

Calories: 41 40


Cooking is an important part to eating healthy. Nutrients can be lost in the cooking process.

Steaming is the best option:

  • In microwave 4 min for every 2 cups of veggies with 1 tablespoon of water in a covered dish.
  • In a steamer for recommended time
  • On stove as long as veggies are not immersed in water
but do they taste good
A few tips:

Hamburgers: paprika and pepper

Fish: lemon juice and bay leaves

Green beans: curry and basil

Carrots: cinnamon

Cauliflower: nutmeg

Peas: orange rind

Baked potatoes: salsa

Squash: brown sugar

Asparagus: Lemon juice

Pork: garlic and sage

Corn: green peppers and tomatoes

But do they taste good?
reducing recipes
Reducing Recipes
  • Use smaller dishes
  • Check to see if the dish is done 5-10 minutes before the suggested time
  • Add seasoning a little at a time
  • Use recipes that are easily divisible
when do you just thrown it away
When do you just thrown it away?

Definitions from the USDA website

  • Sell by: tells the store how long to display the product for sale. Buy the product before this date expires
  • Best if used by: recommended for best flavor or quality. This is not a purchase or safety date.
  • Use by: the last recommended date for the use of the product while at peak quality. This date is determined by the manufacturer.
keep your meat safe and your stomach happy
Keep your meat safe and your stomach happy!

Poultry 1-2 days

Beef, Veal, Pork, Lamb 3-5 days

Ground meat 1-2 days

Cured Ham 5-7 days

Sausage 1-2 days

Eggs 3-5 weeks

(uncooked meat products stored at 40 ۫ or below)

what to do when the date is up
What to do when the date is up

Rules of thumb:

Follow the Use By dates to be safe cook or freeze the products after the date.

If the product is fresh and has no date (non-meat) keep up to three days refrigerated and then freeze or cook.

After cooking “leftovers” can be stored for 1-2 days at 40 degrees or below.

comparing foods
Comparing Foods
  • Look at serving sizes
  • Compare weights
  • Sodium Content
  • Calories
  • Sugar
  • Vitamin Content
  • Saturated Fat/Trans Fat
  • Price per ounce (grocery store)
  • Buy Generic
frozen food vs fast food

Healthy Choice Chicken Parmigiana(broccoli,pasta, marinara, fat free mozzarella, chicken)


Wendy’s Crispy Chicken Sandwich(lettuce, mayo, bread, chicken)

Frozen Food vs. Fast Food

We chose healthy frozen meals and a similar sandwich from a common fast food restaurant

All nutritional information is available via the Healthy Choice and Wendy’s websites.


Healthy Choice Wendy’s

Calories 320 380

Total Fat 9g 15g

Sat Fat 3g 3g

Cholesterol 20mg 35mg

Carbohydrates 40g 43g

Fiber 6g 1g

Sugar 10g 5g

Protein 19g 19g

Sodium 600mg 810mg

Vitamin A 6% 2%

Vitamin C 10% 0%

Iron 10% 15%

Calcium 8% 2%



Healthy Choice: 312g

Wendy’s: 157g

  • This is why it is important to look at serving size and weight. They may look similar on the label but “what” exactly are you getting??
$$ Facts $$

Frozen meals cost between $2-3 dollars

Fast food sandwiches cost between $2-3 dollars

SO… For roughly the same price you get:

  • More food
  • More vitamins And you’re eating
  • More minerals HEALTHIER!
  • Less calories
  • Less fat
  • Less sodium
$$ Facts $$

When going to the grocery:

  • Make a list
  • Think about what you eat
  • If you usually make a trip to the vending machine at work, why not just buy a 12 pack of soda or granola bars and keep them in the office.
thank you

Any Questions??