healthy eating on a budget

HEALTHY EATING ON A

BUDGETPresented by: Jamie Luu

Sodexo Dietetic Intern 2013®

Objectives

• Name two techniques that can help you stick to a

budget

• Explain three ways on how to choose healthy foods

while on a budget

• List three things you can do to keep your foods

lasting longer

BEFORE SHOPPING

Plan, plan, plan!

• Before you head to the grocery store, plan your

meals for the week

• Choose recipes that will allow you to cook in bulk or

use foods ands seasonings you already have.

• Then make a list for what you need to buy and what

fits your budget and STICK TO IT.

• Also remember to check for space – do you have

enough room in the fridge or freezer?

• Learn and know how to read nutrition label to help

cut down on calories, sugar, cholesterol, sodium and

saturated fat per serving.

choosemyplace.gov

Get the Best Price

• Find coupons, sales, BOGOS and specials from

weekly circulars

• For added savings, sign up for the store discount

card

DURING SHOPPING

Penny Pinching Ideas

• Don’t shop when you’re hungry

• Try store brands

• Compare products for the best deal by locating the

“unit price” on the price label below an item

• Check for sell by dates – buy the freshest foods

possible, it lasts longer

• Buy in bulk

• Buy in season

• Avoid buying convenience foods

CHOOSE HEALTHY FOODS

Best Buys: Breads and Grains

• Look for bargains on day old bread. It cost less but is

still nutritious

• Buy regular rice, oatmeal and grits instead of instant

to save on money, sugar and calories

Best Buys: Fruits and Vegetables

Buy This, Not that!

1. Eat Seasonably

Buy fruits and veggies that are in season

Choose Least Expensive

Fruits and Vegetables

Least Expensive

Fresh Vegetables

Least Expensive

Fresh Fruits

Potatoes Watermelon

Lettuce Bananas

Eggplant Apples

Greens Pears

Summer Squash Pineapple

Carrots Peaches

Tomatillos

Opt for Frozen or Canned

Fruits and Vegetables

Best Buys: Low-Fat Milk Products

• Buy fresh, low-fat milk, yogurt, and cheese in the

largest size that can be used before spoiling.

• Larger contains cost less than small sizes

• Ultra-pasteurized milk has a longer expiration date

and won’t spoil as fast.

Best Buys: Meat and Beans

• Dried beans and peas are a good source of protein

and fiber. They last a long time without spoiling.

• Look for specials at the meat counter. Buy meat on

sale for big savings.

• Buy meat in large bulk packages to save money.

Freeze portions you might not use right away to

prevent spoiling.

• Chuck or bottom round roast has less fat and is

cheaper than sirloin.

Cut of Meat Approx. Price

per PoundBone-in Chicken Thighs

and Drumsticks$2.50

Beef Sirloin $6.00

Ground Beef $4.50

Ground Turkey $4.00

Bone-in Pork Chops $5.00

Best Cheap Cuts of Meat

Cheapest Protein Sources

AFTER SHOPPING

Ways to Make Food Last Longer

• Store food right away to preserve freshness

• Freeze food to prevent spoiling

• Use foods with the earliest expiration dates first

• Spice up left overs and use them in new ways

• Check refrigerator temperature

• Don’t over or under stuff it

• Keep produce dirty

• Use square storage containers

Top Shelf – Least Cold

• Beverages

• Water

• Pasteurized orange juice

Reorganize fridge

Middle Shelf – Consistent temp

• Eggs

• Salads

Bottom Shelf – Coldest temp

• Milk

• Yogurt

• Sour cream

• Cottage cheese

• Meat

Reorganize fridge

Drawers

• Vegetables in highest

humidity drawer

• Fruits in lowest humidity

drawer

Doors

• Condiments with sugar,

vinegar, and sodium

• Butter

• Cheese

Deli Meat Drawer

• Cold cuts

THANK YOU