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Budget-Friendly Healthy Eating Guide for Every Family

Learn expert tips on meal planning, budgeting, and smart grocery shopping to make healthy eating affordable. Discover how to create a food budget, plan meals, shop smart, and utilize leftovers with easy recipes.

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Budget-Friendly Healthy Eating Guide for Every Family

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  1. Healthy Eating on a Budget Lisa Herzig, PhD, RD California State University, Fresno Department of Food Science and Nutrition Tracey Newel Assistant Director of Development Craig School of Business California State University, Fresno

  2. Outline • Menu Planning • Food Budgeting • Food Shopping on a Budget • Effective Grocery Shopping • Unit Prices • Questions http://image.examiner.com/images/blog/wysiwyg/image/money_by_sufinawaz,_stoch__xchng.jpg

  3. Before Heading Out • Decide on your budget • Take an inventory • Plan a menu for the week • Browse store circulars for great deals • Visit a few stores for sales • Use coupons • Leave the kids at home • Eat something http://www2.warwick.ac.uk/services/foodanddrink/foodforthebrain/healthyoptions/ist2_6148437-i-love-healthy

  4. Make a Food Budget • Decide on how much money you have to spend at the grocery store • Are you shopping for 1 or 2 weeks • Break it down for each meal(s) per person http://www.eatrightontario.ca/images/articles/article_eat_well_budget.jpg

  5. Make a Food Budget (2) • Include perishable items • Buy enough for 3-4 days • If you shop monthly…divide your food dollars into four envelopes • Include in the envelopes the money that needs to be spent later in the month http://www.freewebs.com/julatradeexports/a11.jpg

  6. Take an Inventory • Look in the: • Fridge • Pantry • Cabinets • Freezer • Extra freezers • Write down only the items that you need to buy • Make a list and stick to it • Don’t leave home without it http://gasrefrigerator.net/gas_refrigerator_pics/gas_refrigerator_dpr2262cdw2_danby_open.jpg

  7. What’s for Dinner • Plan a weekly menu • Helps to organize the shopping list • Write the shopping list to correspond with the store layout • Use MyPyramid as a guide • Plan the evening meal first • Use the leftovers for lunch http://healthvermont.gov/prevent/diabetes/mypyramid.gif

  8. What’s for Breakfast • Plan a nutritious breakfast • Include nutritious snacks • Evaluate meals on flavor, texture, shape, color and temperature • Save a menu – can be reused or recycled http://www.breakfasts.us/wp-content/uploads/2009/03/healthy_breakfast-268x300.jpg

  9. At the Grocery Store • Shop without the kids • Never shop hungry • Bring a calculator • Look high and low for deals • Search the end-caps • Forget brand loyalty • Store brands are cheaper http://www.savingadvice.com/images/blog/grocery-store.jpg

  10. At the Grocery Store (2) • Compare unit prices • Buy the minimum amount needed • Buy non-grocery items at discount stores • Look for manager specials in meat department • 2-Liter drinks are cheaper than cans • Keep eyes in front of check-out lines • Recycle grocery bags • Keep an eye on scanner

  11. Unit Prices • Use the unit price (price / pound, ounce or pint) to compare national brands with store brands • Breaks down the price of food by ounce or unit • Compare bulk and economy – sizes with single-serve or regular size packages • Unit prices on shelf tags Unit price .13 per ounce Total price $2.29 18 oz. Unit price .16 per ounce Total price $2.49 16 oz.

  12. Shopping Tips • Use coupons and reward cards • Buy in sale and in bulk • Read food labels • Start on the perimeter • Shop seasonally and locally • Keep foods safe http://activerain.com/image_store/uploads/7/7/5/2/2/ar120293140822577.jpg

  13. At the Grocery Store (3) • Remember to include your eggs/cheese/meats • Don’t skimp on your vegetables • Fruit is a healthy snack • Have more meatless meals • Find a deal on a family favorite…buy extra • Shop at your local farm markets

  14. Local Farmers Markets • Quality • Variety • Nutrition • People • Keep $$ Local • Price http://static.flickr.com/2255/2539937014_f55ecebf38.jpg

  15. What I bought: • $1 – beets • $1 – carrots • $2 – asparagus • $3 – baby lettuce • $2 – tangerines • $1 – fennel • $1 – onion • $1 – basil • $1 – kale • $2 – green beans • $3 – peas Total: $18

  16. What I made: • $1 – beets • $1 – carrots • $2 – asparagus • $3 – baby lettuce • $2 – tangerines • $1 – fennel • $1 – onion • $1 – basil • $1 – kale • $2 – green beans • $3 – peas • Moroccan carrot salad • Gingered kale • Nicoise salad (beans, tuna, potato, olives) • Dinner salad with beets and peas • Sausage with basil and fennel • Pasta with asparagus and peas • Snacks: tangerines, carrots, peas • Leftovers! Total: $18

  17. Rumor has it… • The food there is dirty… • I don’t know how to cook it… • I don’t know how to barter… • It’s inconvenient for me… • They don’t sell what I want… • I don’t know what to buy… • I don’t know where to start… www.deercreekorganics.com/images/red_radish_bunch.jpg

  18. Tips! • Bring cash • Bring your own reusable bags • Go early for the best stuff • Talk to the farmers/ask questions • Talk to the other shoppers/ask questions • Ask about being able to buy in bulk • Pay attention to what’s in season • Steer clear of “produce brokers” http://www.wendellchamber.com/Portals/0/WhatsNew/FarmersMarket2006-17.jpg

  19. References • www.eatright.org • www.mypyramid.gov • www.nationaldairycouncil.org • Grocery store savings tips. Accessed April 27, 2009 @ http://frugaldad.com • Food Shopping on a Budget. Accessed April 27, 2009 @ http://www.marchofdimes.com/pnhec/298_31151.asp

  20. Questions?

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