Healthy Eating on a Budget Ashlee Lamar Student Dietitian, KSU 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 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 Meal Planning Basics Plan based on whats 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? Meal Planning Basics Plan some meals that dont have meat Goal: Twice a week Use beans, eggs, peanut butter
Check grocery ads Circle foods you need Make a list 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 Plan Ahead: Leftovers Leftovers Eat Freeze for another meal Recreate
Example: Cooked ground beef, tacos, chili, meatloaf Shopping: Plan Ahead! The average shopper spends 40% more on impulse purchases when shopping without a list KSU Research and Extensions
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! Shopping
Discounts only save you money if the product is something you actually need and would normally buy! For about $13.00 you could buy OR that same $13.00 could buy
1 pound bag cookies 4 bananas 10-ounce bag chips 3 apples 2 liter soda 3 pears
gallon ice cream 3 oranges 12 broccoli stems 10 long carrots 1 pound raisins 1 jar apples 1 large can frozen orange juice concentrate Either a jar of peanut butter or
ranch dressing for dip 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 ouncecanned can: pearsUnit Price: $.07 12
Example: $0.80 $0.80 12 ounces = $.07 / ounce Unit Price: $.08 Shopping: Unit Pricing Cereal 16 oz. box = $2.50
32 oz. box = $3.00 .15 /oz. .09 /oz. 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 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
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 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 Cooking on a Budget
The average adult purchases a meal/snack from a restaurant 5.8 times per week! Why? Time Convenience Certain foods 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! Cooking: Homemade or purchased? Beware of frozen dinners (TV dinners)
Make your own frozen dinners Double the recipe of main dish youre making Freeze in meal sized portions Cool quickly and freeze Discard food left out longer than 2 Label package Keep a list 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 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 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 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
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