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Healthy Eating on a Budget

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  1. Healthy Eating on a Budget Ashlee Lamar Student Dietitian, KSU

  2. 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

  3. 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

  4. 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?

  5. 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

  6. 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!

  7. Plan Ahead: Leftovers • Leftovers • Eat • Freeze for another meal • Recreate • Example: Cooked ground beef, tacos, chili, meatloaf

  8. Shopping: Plan Ahead! “The average shopper spends 40% more on impulse purchases when shopping without a list” KSU Research and Extensions

  9. 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!

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

  11. 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. Shopping: Unit Pricing Cereal

  13. 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.

  14. 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

  15. 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

  16. 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

  17. Cooking on a Budget • The average adult purchases a meal/snack from a restaurant 5.8 times per week! • Why? • Time • Convenience • Certain foods

  18. 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!

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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