Planning and preparing more of your own meals. Inexpensive restaurants without healthy options

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1 Healthy Meals on a Budget The Pros and Cons Eating on a budget can mean healthier eating Cutting down on excess meat Eating less overly packaged foods Planning and preparing more of your own meals Choosing our food based on price can be unhealthy Objectives Fast food Processed foods Inexpensive restaurants without healthy options In order to eat healthfully and stay on a budget we need to Understand what makes up a healthy meal Learn what healthy foods are naturally inexpensive Get clear on when cheaper is not healthier Learn to purchase and prepare foods in an inexpensive way Meal Planning- Daily and Weekly Guidelines Daily Guidelines Weekly Guidelines Get 3 cups of low-fat or non-fat dairy Small amounts of lean and low-fat protein 5-9 servings of fruits and vegetables 3 cups of dark green veggies 2 cups of orange veggies 3 cups of dried beans/peas

2 3 cups starchy veggies 6 ½ cups of other veggies When making a snack or meal it is best to combine fruits and vegetables, whole grains, lean meats and healthy fats Solutions: Options that are naturally inexpensive Food in its natural form Verses packaged or processed styles of the whole food Not prepared meals or pre-cut foods Fresh meat, vegetables or grain before it is seasoned or cooked Vegetarian options Beans, nuts and eggs verses meats and fish Often found in ethnic style restaurants Store brands vs. name brands Much of what we are paying for with snack foods is marketing Ingredients may also be more wholesome Smart Protein choices for your wallet and waste When shopping, we can spend the most on proteins Some sources are naturally less expensive Vegetarian Sources Beans Nuts Seeds Soy beans, edamame, tofu Animal sources

3 Eggs (choose free-range) Fish (non-salmon or tuna options can be less expensive) chicken vs. other meats Healthy and cost effective Carbohydrates Surprising Superfoods Potatoes Corn Peas Mushrooms Canned Corn, tomatoes, beans Can be rinsed to cut sodium Frozen Spinach, carrots, peas Nutrients are preserved Bulk Whole grains like rice, bulgar, millet, wheatberry, quinoa Smart purchases for Healthy Fats Unsaturated fats Nuts Seeds Vegetable Oils omega-3s

4 Canned tuna Choose water-packed Free-range eggs Flaxseeds Buy in Bulk Vegetable oils (choose canola or sunflower for cooking) When Cheap is not Better Inexpensive foods that Counteract Your Health Preservatives: Sugar Salt Hydrogenated oils and trans fats Corn syrup Found in canned foods, frozen meals, and packaged foods Subsidized foods Wheat, corn Choose whole grains when possible Fast food Made in mass quantities with poor quality food Pay now or pay later Food Costs The cost of food is often based on how food is packaged and brought to us Packaging costs More packaging often means food is more processed

5 Name brands and artful packaging add to costs Shipping Foods that are difficult to ship may cost more Choosing local foods can be a good move for your wallet, health and the environment Prepared food Eating out can get expensive and does not tend to be healthy Pre-cut, sliced or made foods add cost and may reduce nutrients Good for your wallet, good for the Earth Seasonal Foods Price drops and quality goes up Availability is increased in all stores and markets Local foods Cuts shipping costs and supports local economy Nutrient availability is at its highest Organics Top foods that are the safest to buy conventionally (not organic) Onions, Avocado, Sweet corn, pineapple Meal Planning tips Choose more root vegetables in winter, fruits and salads in summer, leafy greens in spring, and squashes, pears and apples in fall Choose steaming, light sautéing, baking or broiling over frying and adding cream Plan and cook ahead and store in fridge or freezer Get simple, time-saving tools like blenders, steamers and even rice cookers to save you buying foods pre-made, chopped or cooked

6 Meal Ideas - Lunch Tuna and Bean Salad in Pita Pockets Ingredients: Whole wheat pita (recipe can also be placed on a bed of salad greens) Northern beans Tuna (packed in water) Arugula Red onion Seasonings: Olive oil Lemon juice Crushed red pepper Garlic Meal Ideas Side Dish Dill Peas with Potatoes Ingredients: Potatoes Frozen peas Flour Seasonings: Dill Lemon juice Olive Oil

7 Salt Meal Ideas - Dinner Dark greens, potato, and cannellini bean soup (with optional chicken or meat) Ingredients: Kale, collard greens or spinach (fresh or frozen) Red or white potatoes Canned cannellini beans Garlic Onion Seasonings: Crushed red pepper rosemary Thyme Chicken broth Bay leaf Shop Savvy Visit fresh markets or health food stores for the freshest and least packaged dairy, eggs and produce Save time and money by visiting other convenience stores for canned, frozen and bulk foods Save healthy food or online stores for unique grains, condiments and healthier packaged foods Eat out less and choose appetizers and sides to create a healthier, less expensive meal Grow your own herbs and even vegetables if having a garden is an option for you

8 In Summary Just making meals is cutting costs avoid eating out Fast food and convenience foods that are cheaper must be avoided for good health Remember, putting some money into your meals is investing in your health. Put money into getting better nutrients and freshness vs. other food costs Feeding your family right is setting up your children for a lifetime of health Creating new habits take time. Take it one step at a time