Healthy Eating on a Budget Lisa Herzig, PhD, RD California State University, Fresno Department of Food Science and Nutrition Tracey Newel Assistant Director of Development Craig School of Business California State University, Fresno Outline Menu Planning Food Budgeting Food Shopping on a Budget Effective Grocery Shopping
Unit Prices Questions http://image.examiner.com/images/blog/wysiwyg/image/ money_by_sufinawaz,_stoch__xchng.jpg Before Heading Out Decide on your budget Take an inventory Plan a menu for the week Browse store circulars for great deals Visit a few stores for sales Use coupons Leave the kids at home
Eat something http://www2.warwick.ac.uk/services/foodanddrink/foodforthebrain/ healthyoptions/ist2_6148437-i-love-healthy Make a Food Budget Decide on how much money you have to spend at the grocery store Are you shopping for 1 or 2 weeks Break it down for each meal(s) per person http://www.eatrightontario.ca/images/articles/article_eat_well_budget.jpg
Make a Food Budget (2) Include perishable items Buy enough for 3-4 days If you shop http://www.freewebs.com/julatradeexports/a11.jpg monthlydivide your food dollars into four envelopes Include in the
envelopes the money that needs to be spent later in the Take an Inventory Look in the: Fridge Pantry Cabinets Freezer Extra freezers Write down only the items that you need to buy Make a list and stick to it Dont leave home without
it http://gasrefrigerator.net/gas_refrigerator_pics/ gas_refrigerator_dpr2262cdw2_danby_open.jpg Whats for Dinner Plan a weekly menu Helps to organize the shopping list Write the shopping list to correspond with the store layout Use MyPyramid as a guide Plan the evening meal first Use the leftovers for
lunch http://healthvermont.gov/prevent/diabetes/mypyramid.gif Whats for Breakfast Plan a nutritious breakfast Include nutritious snacks Evaluate meals on flavor, texture, shape, color and temperature Save a menu can be reused or recycled
http://www.breakfasts.us/wp-content/uploads/2009/03/healthy_breakfast268x300.jpg At the Grocery Store Shop without the kids Never shop hungry Bring a calculator Look high and low for deals Search the end-caps Forget brand loyalty Store brands are cheaper http://www.savingadvice.com/images/blog/grocery-store.jpg
At the Grocery Store (2) Compare unit prices Buy the minimum amount needed Buy non-grocery items at discount stores Look for manager specials in meat department 2-Liter drinks are cheaper than cans Keep eyes in front of check-out lines Recycle grocery bags Keep an eye on scanner Unit Prices Use the unit price (price / pound, ounce or pint) to compare national brands with store brands
Breaks down the price of food by ounce or unit Compare bulk and economy sizes with single-serve or regular size packages Unit price Unit price Unit prices on shelf tags .13 per ounce .16 per ounce Total price $2.29 18 oz.
Total price $2.49 16 oz. Shopping Tips Use coupons and http://activerain.com/image_store/uploads/7/7/5/2/2/ ar120293140822577.jpg reward cards Buy in sale and in bulk Read food labels Start on the perimeter Shop seasonally and
locally Keep foods safe At the Grocery Store (3) Remember to include your eggs/cheese/meats Dont skimp on your vegetables Fruit is a healthy snack Have more meatless meals Find a deal on a family favoritebuy extra Shop at your local farm markets
Local Farmers Markets Quality Variety Nutrition People Keep $$ Local Price http://static.flickr.com/2255/2539937014_f55ecebf38.jpg What I bought: $1 $1 $2 $3 $2 $1 $1
$1 $1 $2 $3
beets carrots asparagus baby lettuce tangerines fennel onion basil kale green beans peas Total: $18 What I made: $1 $1
$2 $3 beets carrots asparagus baby lettuce $2 tangerines $1 fennel $1 onion $1 basil $1 kale $2 green beans $3 peas
Total: $18 Moroccan carrot salad Gingered kale Nicoise salad (beans, tuna, potato, olives) Dinner salad with beets and peas Sausage with basil and fennel Pasta with asparagus and peas Snacks: tangerines, carrots, peas Leftovers! Rumor has it The food there is dirty I dont know how to cook
it I dont know how to barter Its inconvenient for me They dont sell what I want www.deercreekorganics.com/images/red_radish_bunch.jpg I dont know what to buy I dont know where to start Tips! Bring cash Bring your own reusable bags Go early for the best stuff Talk to the farmers/ask
questions Talk to the other shoppers/ask questions Ask about being able to buy in bulk Pay attention to whats in season Steer clear of produce brokers http://www.wendellchamber.com/Portals/0/WhatsNew/FarmersMarket2006-17.jpg References www.eatright.org www.mypyramid.gov www.nationaldairycouncil.org Grocery store savings tips. Accessed April 27,
2009 @ http://frugaldad.com Food Shopping on a Budget. Accessed April 27, 2009 @ http://www.marchofdimes.com/pnhec/298_31 151.asp Questions?
