Eating Healthy on a Budget

1. Eating Healthy on a Budget

2. The food plate

3. Tips to a great plate • find out how many calories you need daily- exercise matters • Enjoy your food-but eat less • Avoid oversized portions • Eat more fruits, vegetables, whole grains • Switch to lower fat milk products • Make half of the plate fruits and vegetables • Make half your grains whole grains • Use lower sodium products • Drink more water

4. The Three P's Plan, Purchase, Prepare

5. Plan Plan meals and snacks for the week according to an established budget. 􀀹 Find quick and easy recipes online. 􀀹 Include meals that will “stretch” expensive food items (stews, casseroles, stir‐fried dishes). 􀀹 Make a grocery list. 􀀹 Check for sales and coupons in the local paper or online and consider discount stores. 􀀹 Ask about a loyalty card at your grocery store.

6. Purchase Buy groceries when you are not hungry and when you are not too rushed. 􀀹 Stick to the grocery list and stay out of the aisles that don’t contain items on your list. 􀀹 Buy store brands if cheaper. 􀀹 Find and compare unit prices listed on shelves to get the best price. 􀀹 Purchase some items in bulk or as family packs which usually cost less.

7. Purchase • Choose fresh fruits and vegetables in season; buy canned vegetables with less salt. • 􀀹 Pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are • convenient, but usually cost more than those that require a bit more prep time. • 􀀹 Good low‐cost items available all year include: • o Protein — beans (garbanzo, black, cannellini) • o Vegetables — carrots, greens, potatoes • o Fruit — apples, bananas

8. Prepare • Some meal items can be prepared in advance; pre‐cook on days when you have • time. • 􀀹 Double or triple up on recipes and freeze meal‐sized containers of soups and • casseroles or divide into individual portions. • 􀀹 Try a few meatless meals by substituting with beans and peas or try “no‐cook” meals like salads. • 􀀹 Incorporate leftovers into a subsequent meal. • 􀀹 Be creative with a fruit or vegetable and use it in different ways during the week.

9. A couple on average spent $126.00 per week last year. Can people eat out, healthy, and on a budget?

10. Are fruits and vegetables so expansive that people can not afford them? Can people eat out, healthy, and on a budget?

11. The least expensive fruit to buy in the united States is watermelon, apples, bananas, pears, pineapples, and peaches. Can people eat out, healthy, and on a budget?

12. The least expensive vegetables are lettuce, potatoes, eggplants, greens, squash, carrots, and tomatoes. Can people eat out, healthy, and on a budget?

13. A healthy diet can be relatively inexpensive. Can people eat out, healthy, and on a budget?

14. Eating better on a budget Plan Get the best price Compare and contrast Buy in bulk Buy in season

15. Eating better on a budget Go back to basics Pick low cost options Cook once- eat all week Get your creative juices flowing Eating out- early bird specials, lunch instead of dinner

16. Tips to eating out healthy Pick water for the beverage Pick whole wheat breads Start your meal with a salad Order steamed not fried Choose a small portion (side order) No all you can eat buffet

17. Tips to eating out healthy Order an appetizer instead of a meal Share the meal with a friend Take left overs home At start set aside half the food to take home End- clean plate club Salad dressing on the side Choose fruit for the dessert