Healthy Eating on a Budget - United States ….pptVIP

Healthy Eating on a Budget Ashlee Lamar Student Dietitian, KSU Objectives Meal Planning to Save Money Meal Planning Basics Waste Less Plan around produce Cooking Store bought vs. Homemade (Time vs. money) Eat at home Frugal foods Shopping 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? Meal Planning Basics Plan some meals that don’t have meat Goal: Twice a week Use beans, eggs, peanut butter Check grocery ads 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 ? 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 The unit price tells you the cost per ounce/pou