eating healthy on a budget
TRANSCRIPT
Create A Grocery Game Plan
List the meals that you want to prepare this week• Look in freezer, cabinets, and refrigerator and make note of what is
currently on hand • Create a worksheet to plan meals and figure out what items need
bought (money can be saved by using these items in the upcoming week’s meals)
• Think about your schedule. Choose meals you can prepare easily on your busiest days, save recipes that take longer for days off
Make a grocery list • Use your list of weekly meals to create a list of foods and beverages• DON’T FORGET… include foods like fruits, vegetables, and milk!
Shop Wisely There are many places to find good deals, such as:
Discount stores Farmers' markets
• Local farmers bring their wares to specific locations, sell fresh food directly to you, often for less than you'd pay in the grocery store.
Ethnic markets Dollar stores Grocery stores Retail supercenters
Tips For Every Aisle Fruits and Vegetables
MyPlate says: Make half your plate fruits and vegetables. The Budget Shopper says: Buy fruits and vegetables in all their forms –
fresh, frozen, and canned
• Buy “in season” fresh produce – it will be less expensive and taste better than out-of-season produce
• Buy canned or frozen produce year round – choose fruit canned in 100% fruit juice and vegetables with “low-sodium” or “no salt added” on the label (these will last longer than fresh and it is a quick way to add to your meal)
How Much Produce Can You Buy for $10?
All Fresh Fresh/Canned/Frozen
9 one-cup portions of
vegetables
+ 6
one-cup portions of
fruits
=
15 Total
portions for $10
*Each piece indicates 1 cup portion*
18 Total
portions for $10
11 one-cup portions
of vegetables
+ 7
one-cup portions
of fruits
=
Grains
MyPlate says: Make at least half your grains whole. The Budget Shopper says: Store brands can save you money on your
favorite whole grain foods.
• Many of your favorite grains are available as whole grains for the same price
• You can find whole grain cereal, rice, pasta, crackers, tortillas and more• Rice and pasta are budget-friendly grain options• Choose hot cereals such as plain oatmeal or whole grain dry cereal
Tips For Every Aisle
Protein
MyPlate says: Choose lean proteins and vary your protein food choices. The Budget Shopper says: Use healthy, affordable proteins like beans, eggs,
and canned fish several times per week.
• Great low cost choices include beans and peas• To lower the cost of meats, buy family-sized or value pack and freeze
what you don’t use
Tips For Every Aisle
Tips For Every Aisle Dairy
MyPlate says: Choose low-fat (1%) or nonfat milk and milk products. The Budget Shopper says: Compare unit prices to find the best deal.
• Choose the item with the lower unit cost • Buy the larger size of low-fat plain yogurt, add your own flavors by
mixing in fruits • Look for cheese with “reduced-fat” or “low-fat” on the label• Check the sell by date to make sure you are buying the freshest dairy
products
Shop Smart To Fill Your Cart
Understand the Price Tag - What is the difference between retail price and unit price??
• Retail Price The price to pay for each item• Unit Price The price per pound, ounce, quart, gallon, etc
The image to the right shows two different price tags. In the first red box, the retail
price is $1.62 for one 32 oz. yogurt. The unit price is $0.05 per oz. In the second red
box, the retail price is $0.72 for one 6 oz. yogurt. The unit price is $0.12 per oz. Based on the unit price, you can determine that the
larger, 32 oz. yogurt is the better buy.
Save More At The Store Don’t shop hungry
• You will be more likely to splurge on less healthy choices that are not on your list if your stomach is rumbling
Cut the junk• Evaluate how much money you are spending on items such as soda,
cookies, crackers, etc. Limit or completely cut out these unhealthy foods (your wallet and your body will thank you)
Look high and low for the best buys• More expensive brands and impulse buys are at eye level. Store brands
and betters buys are often located on the top and bottom shelves.
Check for store brands• Most stores offer their own brand of products that often
cost less than name brands
Read the sales flyer• Sale flyers are usually released mid-week and can be
found at the store’s entrance, in the newspaper, or on their website
Use coupons• Use coupons but only for what needs bought – save the
others to see if it goes on sale
Save More At The Store (Continued)
Grab from the back• Stores usually stock shelves from back to front, placing the newest
items behind the old. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles
Join the store’s loyalty program• Most stores offer a free loyalty program which send special offers and
discounts that non-members do not receive
Save More At The Store (Continued)
Save More At The Store (Continued)
Buy in bulk• It is almost always cheaper to buy foods in bulk. Smart choices are
family packs of chicken, steak, and larger bags of potatoes and frozen vegetables (Don’t forget to make sure there is enough freezer space!)
Convenience costs• Convenience foods such as frozen dinners, pre-cut vegetables, and
instant rice, oatmeal or grits will cost more than making them from scratch
Cook once & Eat all week• Prepare a large batch of favorite recipes, double or triple the recipe and
freeze in individual containers. Use them throughout the week
References
http://www.choosemyplate.gov/budget/tips.html
http://www.diabetes.org/mfa-recipes/tips/2012-01/eating-healthy-on-a-budget.html
http://www.helpguide.org/articles/healthy-eating/eating-well-on-the-cheap.htm
http://www.health.gov/dietaryguidelines/workshops/DGA_Workshops_Wkshp_3.pdf
http://www.fns.usda.gov/eating-better-budget
http://spectrum.diabetesjournals.org/content/23/2/120.full#fn-group-1
http://www.choosemyplate.gov/budget/downloads/MeetingYourMyPlateGoalsOnABudget.pdf