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 ID: 133193
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Slide1
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, FresnoSlide2
Outline
Menu Planning
Food Budgeting
Food Shopping on a BudgetEffective Grocery ShoppingUnit PricesQuestions
http://image.examiner.com/images/blog/wysiwyg/image/money_by_sufinawaz,_stoch__xchng.jpgSlide3
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 homeEat something
http://www2.warwick.ac.uk/services/foodanddrink/foodforthebrain/healthyoptions/ist2_6148437-i-love-healthySlide4
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.jpgSlide5
Make a Food Budget (2)
Include perishable items
Buy enough for 3-4 days
If you shop monthly…divide your food dollars into four envelopesInclude in the envelopes the money that needs to be spent later in the month
http://www.freewebs.com/julatradeexports/a11.jpgSlide6
Take an Inventory
Look in the:
Fridge
Pantry
Cabinets
Freezer
Extra freezers
Write down only the items that you need to buyMake a list and stick to it
Don’t leave home without it
http://gasrefrigerator.net/gas_refrigerator_pics/gas_refrigerator_dpr2262cdw2_danby_open.jpgSlide7
What’s 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 firstUse the leftovers for lunch
http://healthvermont.gov/prevent/diabetes/mypyramid.gifSlide8
What’s for Breakfast
Plan a nutritious breakfast
Include nutritious snacks
Evaluate meals on flavor, texture, shape, color and temperatureSave a menu – can be reused or recycled
http://www.breakfasts.us/wp-content/uploads/2009/03/healthy_breakfast-268x300.jpgSlide9
At the Grocery Store
Shop without the kids
Never shop hungry
Bring a calculatorLook high and low for dealsSearch the end-capsForget brand loyalty
Store brands are cheaper
http://www.savingadvice.com/images/blog/grocery-store.jpgSlide10
At the Grocery Store (2)
Compare unit prices
Buy the minimum amount needed
Buy non-grocery items at discount storesLook for manager specials in meat department2-Liter drinks are cheaper than cansKeep eyes in front of check-out linesRecycle grocery bags
Keep an eye on scannerSlide11
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 packagesUnit prices on shelf tags
Unit price
.13 per ounce
Total price
$2.29 18 oz.Unit price
.16 per ounceTotal price$2.49 16 oz.Slide12
Shopping Tips
Use coupons and reward cards
Buy in sale and in bulk
Read food labelsStart on the perimeterShop seasonally and locallyKeep foods safe
http://activerain.com/image_store/uploads/7/7/5/2/2/ar120293140822577.jpgSlide13
At the Grocery Store (3)
Remember to include your eggs/cheese/meats
Don’t skimp on your vegetables
Fruit is a healthy snack
Have more meatless meals
Find a deal on a family favorite…buy extra
Shop at your local farm marketsSlide14
Local Farmers Markets
http://static.flickr.com/2255/2539937014_f55ecebf38.jpg
Quality
Variety
Nutrition
People
Keep $$ Local
PriceSlide15
What I bought:
$1 – beets
$1 – carrots
$2 – asparagus $3 – baby lettuce $2 – tangerines
$1 – fennel $1 – onion $1 – basil
$1 – kale
$2 – green beans
$3 – peas
Total: $18 Slide16
What I made:
$1 – beets
$1 – carrots
$2 – asparagus $3 – baby lettuce
$2 – tangerines$1 – fennel $1 – onion $1 – basil
$1 – kale
$2 – green beans
$3 – peas Total: $18
Moroccan carrot saladGingered 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! Slide17
Rumor has it…
The food there is dirty…
I don’t know how to cook it…
I don’t know how to barter…It’s inconvenient for me…They don’t sell what I want…I don’t know what to buy…I don’t know where to start…
www.deercreekorganics.com/images/red_radish_bunch.jpg Slide18
Tips!
Bring cash
Bring your own reusable bags
Go early for the best stuffTalk to the farmers/ask questionsTalk to the other shoppers/ask questionsAsk about being able to buy in bulk Pay attention to what’s in season
Steer clear of “produce brokers”
http://www.wendellchamber.com/Portals/0/WhatsNew/FarmersMarket2006-17.jpgSlide19
References
www.eatright.org
www.mypyramid.gov
www.nationaldairycouncil.orgGrocery 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_31151.aspSlide20
Questions?