eating on a budget revised

Healthy Eating on a Budget
Ashlee Lamar
Student Dietitian, KSU


Objectives

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Meal Planning to Save Money

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Cooking

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Shopping

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Meal Planning Basics
Waste Less
Plan around produce

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Store bought vs. Homemade (Time vs. money)
Eat at home
Frugal foods

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Lists
Unit Pricing
Buy in bulk
Stretch your dollar



Meal Planning Basics

• Plan meals the week ahead

▫ Takes less time than going back to the grocery store for
forgotten item

▫ Think about your schedule


Meal Planning Basics

• Plan based on what’s in your refrigerator/pantry
Ask:

What can I make with foods I have?
What needs to be used up first?
Can I mix foods together to make a meal?
Is this healthy?

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Meal Planning Basics

• Plan some meals that don’t have meat
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Goal: Twice a week
Use beans, eggs, peanut butter

• Check grocery ads
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Circle foods you need

• Make a list


Plan Ahead: Reduce Waste

• Keep food safe
▫ Put cold foods in cart last, refrigerate immediately
▫ Look for older expiration date

• Waste less
▫ Use oldest first
▫ Recreate foods that are about to spoil
▫ Throw away spoiled food!


Plan Ahead: Leftovers

• Leftovers
▫ Eat
▫ Freeze for another meal
▫ Recreate
▫ Example: Cooked ground beef, tacos, chili, meatloaf


Shopping: Plan Ahead!

“The average shopper spends 40% more on impulse
purchases when shopping without a list”
KSU Research and Extensions


Shopping: Make a List

• Make a list and stick to it!
• Organize based on store layout

• Keep list in a central area
• Copy for future weeks

• Shopping when you are hungry can cause you to buy more!


Shopping
Discounts only save you money if the product is something you
actually need and would normally buy!


For about $13.00 you could buy

OR that same $13.00 could buy

1 pound bag cookies

4 bananas

10-ounce bag chips

3 apples

2 liter soda

3 pears

½ gallon ice cream

3 oranges

12 broccoli stems
10 long carrots
1 pound raisins
1 jar apples
1 large can frozen orange juice concentrate

Either a jar of peanut butter or ranch dressing for dip


Shopping: Compare Unit Prices

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The unit price tells you the cost per ounce/pound/quart, etc…
Use to compare sizes and brands
Look on the shelf edge under the product

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Example: canned pears

12 ounce can: $0.80

$0.80 ÷ 12 ounces = $.07 / ounce
Unit Price: $.08

Unit Price: $.07

Shopping: Unit Pricing
Cereal

16 oz. box = $2.50

.15 /oz.

32 oz. box = $3.00

.09 /oz.


Shopping: Buy in bulk!

• Take advantage of sales
• Buy in bulk
• Cook in bulk. Freeze leftovers for future meals.
• Coupons
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Ask for rain check if store is out
Caution: sometimes coupons are for store brands. Off brands may still be
cheaper.


Shopping: Tips to Stretch your dollar

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Purchase fruits and vegetables from produce section, not salad bar

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Purchase fruits and vegetables in season

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Add vegetables to costly dishes with meats


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Grocery bargains: often on top and bottom shelves, and in out of the way spaces.

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Most store or generic brands are cheaper

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If you buy name brands- look for coupons in the paper, store ads, or online. Only
use coupons for foods that are already on your list


Tips to Stretch your dollar

•Lean cuts of meat provide more for your dollar.
•Less tender cuts are cheaper.

▫ Marinade or cook with liquid in a slow cooker.
▫Chuck, round, flank, plank, brisket

•Prepare meat yourself
▫Hamburger patties
▫Kabob pieces
▫Cooking meat


Cooking on a Budget

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The average adult purchases a meal/snack from a restaurant 5.8 times per week!
Why?

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Time
Convenience
Certain foods


Cooking on a Budget

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Consider eating more at home
Time factor: prepare ahead of time

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Freezer meals
Pack to go meals
Purchase snacks and bag yourself

Start small:

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Eat 1-2 less meals per week at restaurants to save money and a whole days worth of
calories!


Cooking: Homemade or purchased?

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Beware of frozen dinners (“TV dinners”)
Make your own frozen dinners

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Double the recipe of main dish you’re making
Freeze in meal sized portions

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Label package
Keep a list

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Cool quickly and freeze
Discard food left out longer than 2


Make the most out of boxed meals

• Decrease Fat
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Use half the margarine

 macaroni and cheese, rice, stuffing, potatoes
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Hamburger helper: Drain & rinse meat
Brownies: substitute unsweetened apple sauce for vegetable oil

 Use 2 egg whites for 1 whole egg


Make the most out of boxed meals

• Decrease Sodium
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Use half the seasoning packet

• Add vegetables
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Canned soup (low sodium soup)
Pasta sauces
Add canned fruit to yogurt, jello or pudding


Frugal Foods

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Eggs

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Potatoes

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Rolled oats

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Usually less than $2 / dozen
High in protein

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High in fiber, vitamin C, and potassium
Bake, boil, roast, add to casseroles or soups

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~14 cents /cup
4 grams dietary fiber


Frugal Foods

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Nonfat dried milk

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Beans

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Peanut butter

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Canned Tuna

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Chill before drinking
Great for cooking

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Usually 23 cents / serving

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High protein

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High in protein and vitamin D
Sandwiches, salads casseroles