healthy eating on a budget
DESCRIPTION
This presentation gives tips on how to eat healthy while on a budget.TRANSCRIPT
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