Healthy Eating on a Budget

Leah Blackwell, Wellness Intern

Bachelors of Health Science Clemson University

250HealthTrack

Points

Outline of Discussion

• Healthy food and Convenience food defined• Health costs• Cost per portion• Nutrient dense vs. calorie dense• What is “organic”?• How can food be kept fresh longer?

Processed food

• Little to no cooking by the consumer

• Quickly made by company

Healthy Food or Whole Food

• Nutritious, filling, and home cooked

• Fresh or unprocessed foods

• Has not been frozen or subject to any form of preservation

Long Term Health Cost

95% Medical to 5% Preventive

Preventive services could perhaps save as much as $45 billion per year.

According to the USDA, healthier diets could prevent at least $87 billion per year in medical costs.

Long Term Health Cost

Improved Health/Nutrition Practice Weekly Savings Annual Savings

Saving $3 a day currently spent on junk food, fast food, or alcohol $21 $1,092

Getting two meals from one by eating smaller servings $9 $468

Quitting smoking (a pack a day) $35 $1,820

Substituting pasta, beans, soups, etc. for meat 2-3 times per week $15 $780

Reduce the number of meals eaten away from home by two $10 $520

Total = $4,680

Processed Sources vs. Healthy Sources

– Cost-per-Portion Comparison• What are you actually paying for?

1. Processed Source: Drive thru meal for $6, this is one meal that someone would typically eat at one sitting

2. Healthy Source: Grocery store trip for $10

1. Includes leftovers2. Includes staple items

used over and over again

Couscous = $2 • Shows 4.5 servings (I get 8

servings)• $0.25/servingTurkey = $5.54• 4 servings • $1.39/servingGreen beans = $.98 x 2 = $1.96• 4 servings• $0.49/servingTOTAL = $8.52 for groceries• 4 meals• $2.13/serving

Unhealthy vs. Healthy costCost-per-Portion

$2.48/8 servings1 serving = 15 chips$0.31/serving

$3.50/16 servings1 serving = 3 cookies$0.22/serving

$4.00/12 servings1 serving = ½ cup$0.33/serving

$1.28/2 pounds(about 6-7)$0.21/serving

$5.84/24 servings$0.24/serving

$2.98/14 servings$0.21/serving

Calorie-per-Portion Comparison

Meal Comparison Breakfast

or

4 Sausage & Egg Combo Meals($4.69 each)

Total: $18.76

1 dozen of eggs ($2.98)1 pound seedless grapes ($1.99)

1 pound of oranges ($1.00)1 pound bananas ($0.60)Cereal-Oatmeal ($3.18)

1 loaf whole wheat bread ($1.85)1 gallon skim milk ($2.69)1 bag of tomatoes ($1.68)

Total: $16.15

Eating out: Eating at home:

Meal Comparison Lunch

or

4 8pc. Nugget Combo Meals($5.95 each)

Total: $23.80

1 pound bag carrots ($1.68)1 pound Strawberries($1.99)1 pound bell pepper($1.69)

2 pound of nonfat yogurt ($2.68)Bunch of Spinach ($2.89)

1 bag of beanitos chips ($4.69)1 loaf whole wheat bread ($1.85)

1 pound Shaved low-sodium turkey($8.99)

Total: $14.24

Eating out: Eating at home:

Meal Comparison Dinner

or

4 Whopper Combo Meals($5.79 each)

Total: $21.76

1 pound bag carrots ($1.89)1 pound seedless grapes ($1.99)

1 pound bag frozen broccoli ($1.69)

1 pound bag dried pinto beans ($1.69)

2 pound bag brown rice ($1.34)8 ounce container of cashews

($4.69)1 loaf whole wheat bread ($1.85)

1 gallon skim milk ($3.99)1 pound 93% lean ground beef

($4.99)

Total: $24.12

Eating out: Eating at home:

Smart Shopping

Canned and Frozen

• Canned and frozen options are typically cheaper and can be just as healthy as the fresh options

• Things to look for:• Canned – low

sodium• Frozen – no

sauce packets

What is Organic?

• Don’t confuse with – “Natural”– ”All Natural”– “Free-range”– “Hormone-free”

• Look for Organic label

Best Organic Products to Buy

Fruits Vegetables Meat and Dairy

Tomatoes Potatoes Beef

Peaches Cucumbers Chicken

All berries Bell peppers Pork

Apples Dark Leafy greens Milk

Grapes Carrots Eggs

Nectarines Summer squash

pears celery

Fresh Markets

• Foothills Heritage Market– Every Saturday 8 A.M. - NOON–  May 3rd- November 1st

• Clemson Area Food Exchange (CAFE)– A online marketplace that brings

fresh, healthy, locally grown and produced food to you, the buyer, in a cost-effective manner on a weekly basis.

Fresh Markets Continued…

• Farmer’s Market Clemson– Patrick Square Village Green– Fridays, 3 pm – 6 pm– Rain or Shine

Keep it Fresh longer• Buy food at different stages of

ripeness

• Storing food properly can increase shelf life and decrease money spent

• Eat foods in order of anticipated expiration

RefrigerateFruit

• Apples (more than 7 days)

• Apricots• Berries• Grapes• Cut fruit

Vegetables•Asparagus•Carrots•Broccoli•Brussel Sprouts•Cauliflower•Celery•Lettuce•Mushrooms•Leafy Greens•Cut Vegetables

Ripen on Counter, then Refrigerate

Avocados

Kiwi

Plums

Peaches

Pears

Nectarines

Store at Room TemperatureFruits• Apples (less than 7 days)• Bananas• Citrus fruits• Mangoes• Melons• Pineapple

Vegetables• Cucumber• Onions• Potatoes• Tomatoes

Smart Prep

Crockpot Save leftovers

Meal Prep Shop on a Mission

Questions?