weight management: healthful eating on a budget provided courtesy of rd411.com where health care...
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Weight Weight Management: Management:
Healthful Eating Healthful Eating on a Budget on a Budget
Provided Courtesy of RD411.comWhere health care professionals go for information
Review Date 12/09 G-1199Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
Tips for Healthful Eating and Saving Money
• You can do it!
Healthful Eating and Saving Money
• Plan your meals each week
Make Shopping Lists
• Make a shopping list to go along with your planned meals
Healthful Eating and Saving Money
• Shop for produce in season
Healthful Eating and Saving Money
• Look for generic brands
Healthful Eating and Saving Money
Tuna sandwich with reduced-fat American cheese
45¢ for 3 oz of tuna9¢ for 2 Tbsp
mayonnaise17¢ for two slices of
bread13¢ one slice cheese
Large carrot 10¢
Tangerine 50¢
Apple 21¢
2 C Crystal Light® 7¢
Total Cost $1.72Tbsp=tablespoon
Check the Unit Price
• Get the better buy
Healthful Eating and Saving Money
• Eat before you go shopping
Shopping
hungry
makes you
more likely
to buy on
impulse
Become a Flexible Shopper
• Limit red meat• Purchase day-old bread or
over-ripe produce, which may save you money
Use Coupons
• Use coupons
Eat Leftovers
• If you do not eat leftovers, only make enough for one meal, so you do not have leftovers
• Try making leftovers into another meal the next day
• Keep leftovers for 3-5 days, but make sure you refrigerate them within 2 hours after serving
Make Your Own Prepackaged Snacks
$2.50 for package (30 count) $3.49 for six packets
$.17 for two cookies $.58/pack100 calories 100 calories
Buy in Bulk
• It is a better buy and you will use it all
• Example:– 2 pounds (lb) of rice
(32 ounces [oz]=$.15/oz
– 1 lb of rice (16 oz)=$.22/oz
Limit Drinks That Cost Money
• Purchasing a $2 beverage three times/week=$312/year
Stick to the Outside Aisles
Additional Tips
• Milk always going bad?– Buy nonfat dry milk powder and make cups
as you need them• Fruits and vegetables always going
bad?– Try freezing grapes– Buy frozen fruits and vegetables– Buy canned fruits and vegetables, such as:
Fruit in lite syrup or its own juices Low-sodium or no-salt-added vegetables
What Do You Need for Your Health?
• A variety of foods from the food groups:– Grains– Vegetables– Fruits– Milk– Meat and beans
Source: www.mypyramid.gov
Reading Food Labels: Knowledge Is Power
What Is in Your Cart?
Comparing Food Labels
• A healthier choice is typically:
Lower In Higher In• Calories• Sugar• Fat• Saturated fat• Trans fat• Cholesterol• Sodium
•Fiber•Protein•Other vitamins
and minerals
Virtual Shopping Tour
Some Tips for Smart Shopping
Virtual Grocery Shopping Tour
• Pick unsweetened vs sweetened applesauce
• Cost is the same at $.28 for a ½ C serving
• Calories/serving:– Unsweetened: 50 calories– Sweetened: 90 calories
Great Snacks for Eating on the Run
• Bananas are healthy foods, filled with nutrients and costing approximately $.20 each
• This is very low in price compared to a candy bar
Opt for Lite Juice
• Same price for fewer calories
• Plus all the same nutrients
Eat Beans
• Low-price way to add protein and fiber to your meal plan
• Add to salads• Eat as a side dish• Make dips by
mashing• Experiment with
new recipes
Carrots Anyone?
• You can find 10 big carrots for $1, making them just $.10 each
Radishes
• Dip them in some low-fat or fat-free ranch dressing
• Only $.89-$1/bag
Getting a Healthier Salad Dressing Costs the Same
2 Tbsp Italian
Dressing
2 Tbsp Fat-Free
Italian Dressing
170 calories 25 calories
17 grams (g) fat 0 g fat
2 Tbsp Regular
Ranch Dressing
2 Tbsp Fat-Free
Ranch Dressing
290 calories 80 calories
31 g fat 0 g fat
Getting a Healthier Mayonnaise Costs the Same
Regular Mayonnaise
Lite Mayonnaise
Fat-FreeMayonnaise
1 Tbsp 1 Tbsp 1 Tbsp
90 calories 40 calories 15 calories
10 g fat 4 g fat 0 g fat
How Do You Cook Foods?
• Save money, fat, and calories by using generic nonstick cooking spray vs oil
Butter vs Margarine: Picking One for Weight Management
Promise® Fat-Free Promise® Light Regular Butter
1 Tbsp 1 Tbsp 1 Tbsp
5 calories 45 calories 80 calories
0 g fat 5 g fat 9 g fat
Is It Really More Expensive to Eat Healthy Foods?
Get Baked Chips: Same Price, Yet Lower
in Fat and Calories
VS
Jam: Save 45 Calories/Tbsp
• Sugar-free jam is the best choice for people looking to lose or manage their weight
Smucker’s®
Strawberry Jelly
Polaner® Sugar Free
Strawberry Jelly
1 Tbsp=50 calories 1 Tbsp=5 calories
Is a Better Option Available?
• Both snacks cost approximately $.25/bar
Sunbelt® Oatmeal Raisin Low Fat Bar
Sunbelt® Chewy GranolaCoconut Fudge Bar
140 calories 230 calories
2.5 g fat 11 g fat
1 g saturated fat 8 g saturated fat
Tuna Fish: Brand vs Generic
• Generic brands cost $.75/can
• Enjoy the entire can for:– 150 calories– 33 g protein– 1.5 g fat
• If 750 milligrams (mg) of sodium/can is too muchfor you, simply rinse the tuna in a strainer
Healthier Ground BeefIs More Expensive
• Ground beef tips:– Eat less– Know that the leaner the beef, the more
protein and more iron and B12 that you get, along with fewer calories and less fat
– Nutrition facts are for a 4-oz serving
Ground Beef 80% Lean 85% Lean 92% Lean
$2.19/lb $2.49/lb $3.39/lb $3.89/lb
340 calories 270 calories 230 calories 160 calories
30 g fat 21 g fat 16 g fat 8 g fat
Low-Calorie Treat
• One package of sugar-free Jell-O®=$.36
• That is $.09 for ½ C or $.18 for 1 C
• You can buy convenience packages already prepared, but this will cost you more money—a little planning can save you money
Final Thoughts
• Eat healthy, well-balanced meals, manage your weight, and save money on your grocery bills
• Plan ahead for meals• Pack your lunch• Create your own list of foods that are
healthy and low in price• Remember that knowledge is power
Want to Learn More?
• Try the interactive learning model, Stretching Your Food Dollar, provided by Oregon State University, at http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/
References
American Heart Association. Eating healthy on a budget. Available at: http://www.americanheart.org/downloadable/heart/1251476880660Healthy%20Eating%20Tips%20FINAL.doc. Accessed December 2 2009.
Calorie King™. Use our food search. Available at: http://www.calorieking.com/. Accessed December 26, 2009.
Duquesne Light. More energy efficient at home: helpful tips on saving energy from Duquesne Light. Available at: http://www.duquesnelight.com/customerservices/WiseUseOfEnergy/EnergyEfficiency.pdf. Accessed December 16, 2009.
References (cont’d)
Oregon State University. Stretching your food dollars. Available at: http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/. Accessed December 29, 2009.
United States Department of Agriculture. Inside the pyramid. Available at: www.mypyramid.gov. Accessed December 26, 2009.
References (cont’d)
United States Department of Health & Human Services. How to understand and use the Nutrition Facts Label. Available at: http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm. Accessed December 26, 2009.
Zelman KM. 10 ways to save money on food shopping: how to eat cheap—yet healthfully—despite rising grocery costs. Available at: http://www.webmd.com/food-recipes/guide/10-ways-save-money-food-shopping. Accessed December 26, 2009.