Healthy Eating on a Budget SP-092-02-11/15
The information contained in this presentation is for general educational purposes only. Individuals viewing this presentation should follow the medical advice of their provider and should not deviate from prescribed medications or treatment plans unless directed so by their provider.
Grocery Shopping Tips There are many ways to save money on the nutritious foods that you eat. Plan before you shop Purchase items at the best price Prepare meals that stretch your food dollars
Plan, Purchase, Prepare Plan your meals for the week, before heading to the grocery store. Include meals like stews, casseroles or stir-fry, which stretch expensive items into more portions. Remember, convenience foods such as frozen dinners, instant rice and pre-cut vegetables will often cost more than if you were to make them from scratch.
Plan, Purchase, Prepare Check the local newspaper, online and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Compare different brands and different sizes. Locate the unit price on the shelf of the same brand to determine which is more economical. Certain foods are typically low-cost options all year round. Protein: beans Vegetables: carrots, greens or potatoes Fruits: apples and bananas
Plan, Purchase, Prepare It s almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak or fish and larger bags of potatoes and frozen vegetables. Buy in season. Buying fruits and vegetables in season can lower the cost and add to the freshness. If you are not going to use them right away, buy some that still need time to ripen.
Plan, Purchase, Prepare Cook once, eat all week. Prepare a large batch of favorite recipes on your day off. Freeze in individual containers. Use them throughout the week and you won t have to spend money on take-out meals. Get your creative juices flowing. Spice up your leftovers by using them in a new way. Try leftover chicken in a stir-fry or over a salad.
Grocery List 101 Supermarkets can be daunting places with cookies, candy and ice cream waiting for you around every corner. To prevent impulse purchases you ll later regret, never go to the grocery store without first making a healthy grocery list. The next slides provide tips for filling your grocery list with the healthiest foods from each aisle.
Grocery List 101 Produce Use fresh fruits and vegetables that are in season. They are easy to get, have more flavor and are usually less expensive. Try canned or frozen vegetables and fruits. For canned items, choose fruit canned in 100 percent fruit juice and vegetables with low sodium or no salt added on the label. Source: www.choosemyplate.gov
Grocery List 101 Produce, continued For fresh produce you use often, bulk is the better buy. Plus, canned or frozen fruits and vegetables can be bought in large quantities when they are on sale, since they last much longer. Choose store brands when possible. You will get the same or similar product for a cheaper price. Source: www.choosemyplate.gov
Meat and Seafood Grocery List 101 If you buy red meat, choose the leanest cuts. You should see very little marbling. Eat ground chicken or turkey breast instead of beef. These are much lower in fat. Be creative with your condiments and you ll get great flavor without the fat. Select seafood that is rich in omega-3 fatty acids, such as salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel. Source: www.choosemyplate.gov
Dairy Grocery List 101 Pre-sweetened or flavored yogurts can be high in sugar and calories. Instead buy plain yogurt and add your own flavor with a tablespoon of fresh fruit and nuts. Frozen Convenience often means more calories, fat, sugar and sodium. Read Nutrition Labels and the Ingredients List to determine if it s a healthy choice. Frozen veggies are a great value, but stay away from those with sauces. Source: www.choosemyplate.gov
Grocery List 101 Bakery, Bread, Pasta and Rice Choose whole wheat. When buying wheat bread, look for the words whole wheat or whole-wheat flour on the label. Whole wheat pasta and brown rice are in their natural form and have not been processed as much as regular pasta and white rice. Plus, choose products that contain at least four grams of fiber. Source: www.choosemyplate.gov
Grocery List 101 Breakfast Grains Buy cereals and cereal bars that are high in fiber and low in sugar. Try to stay away from the prepackaged flavored oatmeal and stick with the plain. Use berries, dried fruit or nuts to add sweetness to your cereal or oatmeal. Source: www.choosemyplate.gov
Grocery List 101 Soups and Canned Goods Check canned vegetables and soups to make sure they are low in sodium. When buying canned fruits, choose brands that are packed in juice, rather than syrup. Beverages If you buy juice, make sure it s 100 percent fruit juice and not a juice drink. Instead of buying soda, make your own healthier version by adding fruit juice to sparkling water. Source: www.choosemyplate.gov
Grocery List 101 Snacks and Crackers Your list should include: Whole grain crackers or popcorn Dried fruit: apricots, figs, prunes, raisins and cranberries Nuts: almonds and walnuts (roasted and unsalted) Seeds: sunflower seeds, sesame seeds, ground flaxseeds Peanut butter or almond butter Hummus Dark chocolate pieces (containing more than 70 percent cocoa) Source: www.choosemyplate.gov
Grocery List 101 Oils, Sauces, Dressings and Condiments Many sauces and condiments are surprisingly high in sodium and sugar. Look for sugar-free varieties. Keep track of sodium levels, especially if you need to lower sodium in your diet. Replace mayonnaise and other high-fat condiments with fat-free options like salsa. Source: www.choosemyplate.gov
Eating healthy doesn t have to destroy your budget. If you make a plan before going to the grocery store, purchase items at the best price and prepare meals that stretch your food dollars. You will be able to eat healthy without having to go outside your budget.