Healthy Eating on a Budget - PowerPoint Presentation

Healthy Eating on a Budget
Healthy Eating on a Budget

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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 Download Presentation


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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


Menu Planning

Food Budgeting

Food Shopping on a BudgetEffective Grocery ShoppingUnit PricesQuestions,_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

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

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

Take an Inventory

Look in the:





Extra freezers

Write down only the items that you need to buyMake a list and stick to it

Don’t leave home without it

What’s for Dinner

Plan a weekly menu

Helps to organize the shopping list

Write the shopping list to correspond with the store layout



as a guide

Plan the evening meal firstUse the leftovers for lunch

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

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

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

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





Keep $$ Local


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… Slide18


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”


www.nationaldairycouncil.orgGrocery store savings tips. Accessed April 27, 2009 @

Food Shopping on a Budget. Accessed April 27, 2009 @


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