Healthy Eating on a BudgetLisa Herzig, PhD, RD

California State University, FresnoDepartment of Food Science and Nutrition

Tracey NewelAssistant Director of Development

Craig School of BusinessCalifornia State University, Fresno

OutlineMenu PlanningFood Budgeting Food Shopping on a

BudgetEffective Grocery

ShoppingUnit PricesQuestions

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Before Heading OutDecide on your budgetTake an inventoryPlan a menu for the

weekBrowse store circulars

for great dealsVisit a few stores for

salesUse couponsLeave the kids at homeEat something

http://www2.warwick.ac.uk/services/foodanddrink/foodforthebrain/healthyoptions/ist2_6148437-i-love-healthy

Make a Food BudgetDecide 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

Make a Food Budget (2)Include perishable

items Buy enough for 3-4

daysIf 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

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Take an InventoryLook in the:

FridgePantryCabinetsFreezerExtra freezers

Write down only the items that you need to buy

Make a list and stick to itDon’t leave home

without ithttp://gasrefrigerator.net/gas_refrigerator_pics/gas_refrigerator_dpr2262cdw2_danby_open.jpg

What’s for DinnerPlan 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

What’s for BreakfastPlan a nutritious

breakfastInclude nutritious

snacksEvaluate 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

At the Grocery StoreShop without the

kidsNever shop hungryBring a calculatorLook high and low

for dealsSearch the end-capsForget brand loyaltyStore brands are

cheaper http://www.savingadvice.com/images/blog/grocery-store.jpg

At the Grocery Store (2)Compare unit pricesBuy the minimum amount neededBuy non-grocery items at discount storesLook for manager specials in meat

department2-Liter drinks are cheaper than cansKeep eyes in front of check-out linesRecycle grocery bagsKeep an eye on scanner

Unit PricesUse 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 tagsUnit price.13 per ounce

Total price$2.29 18 oz.

Unit price.16 per ounce

Total price$2.49 16 oz.

Shopping TipsUse coupons and

reward cardsBuy in sale and in

bulkRead food labelsStart on the

perimeterShop seasonally and

locallyKeep foods safehttp://activerain.com/image_store/uploads/7/7/5/2/2/

ar120293140822577.jpg

At the Grocery Store (3)Remember to include

your eggs/cheese/meatsDon’t skimp on your

vegetablesFruit is a healthy snackHave more meatless

mealsFind a deal on a family

favorite…buy extraShop at your local farm

markets

Local Farmers Markets

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QualityVariety NutritionPeopleKeep $$ LocalPrice

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

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 Total: $18

Moroccan carrot saladGingered kale Nicoise salad (beans, tuna, potato,

olives)Dinner salad with beets and peasSausage with basil and fennelPasta with asparagus and peas Snacks: tangerines, carrots, peas Leftovers!

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…

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Tips!Bring cashBring your own reusable bagsGo early for the best stuffTalk to the farmers/ask

questionsTalk to the other shoppers/ask

questionsAsk about being able to buy in

bulk Pay attention to what’s in

seasonSteer clear of “produce

brokers” http://www.wendellchamber.com/Portals/0/WhatsNew/FarmersMarket2006-17.jpg

Referenceswww.eatright.orgwww.mypyramid.govwww.nationaldairycouncil.orgGrocery store savings tips. Accessed April 27,

2009 @ http://frugaldad.comFood Shopping on a Budget. Accessed April

27, 2009 @ http://www.marchofdimes.com/pnhec/298_31151.asp

Questions?