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How to be a Savvy ConsumerSteven Lalevich, RD


What is a savvy consumer?

• Limited resources• Money• Time

• Desired outcomes• Nutrition• Health

• A savvy consumer maximizes nutrition and health while minimizing the amount of money and time resources utilized.

• Feedback loop: Ultimately, healthy eating can save money and time.


Limited Resources

• Money• Cost of food • Cost of cooking appliances and utensils

• Time• Time spent planning meals• Time spent buying food• Time spent preparing food• Time spent cleaning up


Saving Money – Cost of Food

• 40% of food produced in the US is never eaten• Most of this food is thrown away at home• Minimizing food waste is a top priority to save money on food

• Strategies to reduce food waste:• Plan your meals for the week• Check what items you have at home before shopping• Make a shopping list and stick to it• Use frozen items for greater flexibility• Store food appropriately


savethefood.com/storage


Food date labeling

• Definitions:• "Best if Used By/Before" date: Indicates when a product will be of best

flavor or quality. It is not a purchase or safety date.• "Sell-By" date: Tells the store how long to display the product for sale for

inventory management. It is not a safety date. • “Use-By" date: The last date recommended for the use of the product while at

peak quality. It is not a safety date except when used on infant formula.

• Foods are still safe for consumption after these dates pass, but make sure to look out for an off odor, flavor, or texture. That means the food has spoiled and should not be eaten.


At the Grocery Store

healthy.iu.edu

http://www.inshapeindiana.org/93.htm

Navigating the Grocery Store


Money-saving strategies

• Shop at a store with lower prices • Compare unit prices• Purchase store brands• Use coupons


Avoid Impulse Buys

• Shop with – and stick to – your list• Shop after a meal or snack• Shop alone (no kids)• Consider delivery or pick-up service


Produce Department

• Shop by season for best price, flavor, and nutritional value• Compare unit prices on bagged versus loose produce• Save time with pre-washed, pre-cut options• Choose organic when it matters most


Organic vs. Conventional


Fruits & Vegetables

• Choose a variety of colors for most nutritional benefit• Red: Beets, Red cabbage, Cherries, Cranberries, Red grapes, Red peppers,

Pomegranates, Strawberries, Tomatoes, Watermelon• Green: Green beans, Broccoli, Brussels sprouts, Lettuce, Kale, Collard greens,

Spinach, Green grapes, Honeydew, Kiwi• Orange/Yellow: Apricots, Squash, Cantaloupe, Mangoes, Oranges, Peaches,

Pineapple, Pumpkin, Corn, Sweet potatoes• Blue/Purple: Blackberries, Blueberries, Eggplant, Figs, Plums, Purple grapes• White: Cauliflower, Garlic, Onions, Mushrooms, Potatoes


Additional sources of fresh produce

• Home gardening• Container gardening• Farmers’ markets• Farm stands• Community Supported Agriculture (CSAs)


Meat/Poultry/Seafood

• Save money by using less meat in recipes or make vegetarian meals• Buy on sale, portion and freeze• Choose more seafood

• At least twice a week• Save money on frozen options• Save time with canned/pouch options


Dairy/Eggs

• Dairy • Purchase quart-size yogurt versus single serving • Shred/slice your own cheese

• Eggs• Low cost protein source• Great source of choline• Dietary cholesterol no longer restricted• Buy pre-boiled eggs as time-saving strategy


Egg Labels and Claims• Cage Free: Hens are not kept in cages and may or may not have outdoor access.• Free Range: “Cage free” plus the birds must have continuous access to the outdoors.• Vegetarian-Fed: Hens eat feed with no animal by-products (feather meal and hen meal are

allowed in conventional chicken feed).• Omega-3 Fortified: Hens are fed diets with flaxseed or algae, increasing the amounts of

omega-3 fatty acids in the eggs by up to 20 times that of non-fortified eggs.• Organic: “Free range” plus hens cannot be given antibiotics and the feed is organic per the

National Organic Standards.• Pasture-Raised or Pastured: (Not legal terms.) “Pastured eggs” come from hens that forage

on bugs and grass (their natural diet). Usually found at many farmer’s markets.

Source: Food & Nutrition Magazine. http://www.foodandnutrition.org/Winter-2011/Savor-Eggs/.

http://www.foodandnutrition.org/Winter-2011/Savor-Eggs/


Frozen vegetables and fruits

• Low cost• Don’t spoil• No need to wash or cut• Packaged at peak ripeness• Taste and nutrition similar to fresh


Center aisles

• Beans• Inexpensive, nutrient-dense protein source• Save most money with dried beans, but canned beans are a convenient option

• Pasta and rice• Pair with beans for an inexpensive vegetarian meal• Choose whole grain pasta and brown rice (choose instant brown rice to save time)

• Cereal• Choose high-fiber, low-sugar options• Save money with generic brands• Oatmeal (canister versus single-serving packets)


Center aisles

• Nuts and nut butters• Another nutritious protein source• Store bulk nuts in refrigerator or freezer for extended storage

• Extra virgin olive oil• Choose options in dark glass or metal container• Once opened, avoid storing at room temperature for more than one month

• Dry spices and herbs• Great source of anti-inflammatory compounds• Reduce reliance on salt for taste• Buy in bulk and store extra in refrigerator/freezer in air-tight container


Saving Money vs. Saving TimeSave Money Save Time

Head of lettuce Bagged salad mix

Raw chicken Rotisserie chicken

Homemade marinara sauce Jarred marinara sauce

Homemade granola Premade granola

Large container of yogurt Single-serving yogurt cups

Block of cheese Shredded/sliced cheese

Dry beans/Canned beans Canned beans

Frozen vegetables Frozen vegetables


Deciphering Food Labels


Ingredient Labels


Healthy Tips

• Buy more foods that don’t have nutrition labels (e.g., fresh produce).• Choose foods that have short ingredients lists, including only whole food

ingredients.• Create balanced meals that include all food groups.


Saving Time in the Kitchen


Saving time in the kitchen

• Plan:• Menus• Grocery list

• Organize your kitchen• Keep pantry staples on hand• Prep ingredients ahead of time• Batch cooking• One-dish meals• Slow cooker meals


Good and Cheap by Leanne Brown

• Free PDF version: books.leannebrown.com/good-and-cheap.pdf


How to Cook Everything Fast by Mark Bittman


Meal Planning Services

• Subscription meal planning services:• cooksmarts.com• thefresh20.com• emeals.com• realplans.com• mealime.com


Create an efficient kitchen


Prep Area

Source: Nourish by Cook Smarts


Cooking Area

Source: Nourish by Cook Smarts


Meal Ideas


Breakfast options

• Quick meal without prep:• Protein: Boiled eggs• Carbohydrate: Apple or banana• Healthy fat: Peanuts or almonds

• Low-cost meals with some prep:• Scrambled eggs cooked in olive oil• Oatmeal with nuts and raisins

• Put-it-all-in-a-blender meal:• Smoothie made with milk, yogurt, frozen fruit, leafy greens, and nut butter


Lunch options

• Dinner leftovers!• Large salad meal

• Vegetables: Bagged salad mix or fresh leafy greens• Protein: Boiled eggs, cheese, canned beans, tuna packet, hummus, sunflower seeds• Carbohydrate: Rice, quinoa, couscous (use leftover grains from dinner)• Healthy fat: homemade olive oil dressing

• Snack pack meal• String cheese or 1 oz piece of block cheese• Apple, banana, or orange• Handful of peanuts, almonds, walnuts, or mixed nuts• Baby carrots and celery with hummus


Dinner options

• Stir fry meal: • Brown rice (regular or instant)• Protein: Chicken, shrimp, tofu, or beans• Vegetables: Fresh or frozen vegetables• Sauce: See next slide

• Pasta meal: • Whole wheat pasta• Ground turkey • Marinara sauce: See recipe slide• Salad or frozen vegetables


Source:CookSmarts


Quick marinara sauce recipe

1. Heat 1-2 tbsp. olive oil in saucepan over medium heat2. Add 1-2 cloves minced garlic and cook for 1-2 minutes3. Add 1 6-oz can tomato paste, 1.5 cups water, and 1-2 tsp Italian seasoning4. Add salt and pepper to taste5. Bring to a boil over medium heat6. Reduce heat, cover, and simmer for 10 minutes


Reallocation of Resources


Reallocation of resources - Time

http://www.theatlantic.com/business/archive/2012/06/your-day-in-a-chart-10-cool-facts-about-how-americans-spend-our-time/258967/


Reallocation of resources - Money


Questions?

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