How To Eat Healthy On A Budget (Revised)

1/11/2010 1 How To Eat Healthy on a Budget BLB Consulting Bonnie Berube MS, RD, LD bberube@blbconsulting.com

1/11/2010 2 Introduction Planning! Shopping Smart Quick and Easy Recipes that fit into your budget

1/11/2010 3 Remember….. Eating on a budget… Is not hard Your meals will still taste great You’ll probably eat healthier food

1/11/2010 4 Cost Savings Eating/shopping on a budget Reduce health insurance premiums Change from standard to preferred life insurance rate Fattens your wallet

1/11/2010 5 Cost Savings Study at University of Washington: Compared 350 food prices High calorie foods: $1.76/1000cal Low calorie foods: $18.16 per 1000 cal Shop for your calories and nutrients!!!

1/11/2010 6 Cost Savings Wellness incentive programs 10% of employees account for more than 80% of a company’s medical costs University of Michigan study High risk employees who shed 2 bad habits cut their medical costs by 54%. Varallo, Italy Mayor pays citizens $70 if lose 7-9lb/month and $280 if they keep it off for 5months.

1/11/2010 7 PLAN PLAN! PLAN! Plan future meals a few days ahead of time. Include each food group Monitor serving sizes Limit sodium, fat Incorporate left-overs Interactive grocery list

1/11/2010 8 Tips for Planning Meals Make at least one casserole weekly Choose meals that use a slow-cooker or crock-pot Prepare one meat item that can be used in two different recipes Batch-cook

1/11/2010 9 PLAN Try to pack lunches and healthy economical snack foods to take to work or school. Fill plastic drink containers with juice from home instead of buying individual juice boxes. Decide how often you eat out. Invite friends over for pot-luck

1/11/2010 10 PLAN Eat breakfast at home or bring food with you to eat during a morning break. Put $10 per week in an envelope that can be spent on convenience items (coffee, gas stations).

1/11/2010 11 Shop Smart Make a list! Look for “specials” in the newspaper & cut coupons Avoid convenience items Don’t go shopping on an empty stomach. Buy in bulk

1/11/2010 12 Shop Smart Try store brands Take the time to compare prices Compare price per unit

1/11/2010 13 Grains Cereal: 16oz box of Barbara’s Shredded Oat Cereal costs $4.85 Price per ounce: 30 ¢/oz 12oz box of Puffin Cereal costs $3.65 Price per ounce: 30 ¢/oz Bread: Orowheat 100% whole wheat $3.67 Nature’s Own 100% whole wheat: $1.74 You SAVE: $1.93

1/11/2010 14 Grains Rice and pasta that come with its own sauce are more $$ Make your own sauces! Long grain rice is half the cost of minute rice Instant Brown Rice: 14¢/oz ($1.89) Regular Brown Rice: 5¢/oz ($1.59) Lentils are cheap! (50-90¢ per lb)

1/11/2010 15 Fruits Stock up on fresh fruit IN SEASON and freeze for later use (see handout) Frozen fruit or frozen juice concentrate MAY be less $$

1/11/2010 16 Cost Savings 1 Medium apple is 80 cal, 50¢ (3x/wk) 1 bag of Sun chips: ~150 cal, $1.19 (3x/wk) Cost Savings: $108/yr Calorie saved: 10,920cal/yr 1 orange: 70 cal, 30¢ Naked OJ: 220 cal, >$2.50 Cost Savings: $620/yr Calorie saved: 54,750cal/yr

1/11/2010 17 Vegetables If you buy frozen vegetables, get plain, bagged, frozen vegetables instead of those that are boxed and packaged with added sauces. Mix cabbage with lettuce to cut cost Salad bar??

1/11/2010 18 Pre-packaged worth the cost? Pre-cut and bagged lettuce,coleslaw, and veggies cost about $1 more! $2.50-4.50 per bag 1 head of romaine, red or green leaf lettuce is ~$1.99/ea Cabbage is only 58¢/ea Bag of russet potatoes vs individual

1/11/2010 19 Vegetables Produce in season (see handout) Farmer’s markets Stock up on onions, peppers and zucchini on sale Freeze and use for recipes later in the week/month

1/11/2010 20 Dairy Choose no-name brand cheeses. Kraft low fat shredded cheese: $3.68 (46 ¢/oz) HEB low fat shredded cheese: $2.37 (30 ¢/oz) Total savings: $1.31 HEB low fat block cheese: $2.69 (31 ¢/oz) Nonfat dry milk is usually less expensive than regular milk

1/11/2010 21 Meat Meats are usually the most expensive food item. Consider chuck, bottom round roast, flank Cover while cooking b/c have less fat Marinate and cook slower

1/11/2010 22 Meat Example: Angus Lean 91/9: $4.99/lb Extra lean ground 96/4: $3.99 Ground sirloin 90/10: $3.49/lb Savings of: $1.50 Ground chuck 80/20: $2.58 Tip: IF fresh….typically the redder the meat, the leaner it is!

1/11/2010 24 Meat Alternatives Less expensive protein sources Peanut butter, dried beans, eggs, and canned light tuna. Black, garbanzo, kidney beans are high fiber, lean protein choices Garnish with protein

1/11/2010 25 Meat Make more than one meal Meat sauces are satisfying and use less meat Add beans to a meat dish to make it go further EX: 1lb of ground beef yields four 4-ounce hamburgers. Mix in a can of mashed black beans (mash the beans until smooth with a potato masher) and you'll get eight juicy burgers! Eat breakfast for dinner once in a while Egg white omelets, whole wheat toast, salsa, and fruit

1/11/2010 26 Poultry Sales on Rotisserie chickens Rotisserie Chicken $6.99 ($2.80/lb) Buy whole chicken and cut into serving size pieces Whole chicken $1.19/lb Boneless,skinless fillets: $3.49/lb Split Breast, skinless: $2.29/lb

1/11/2010 27 If you buy meat in bulk… Know proper storage times for different foods. Ground meats: three to four months in the freezer Hot dogs: one to two months in the freezer Eggs: three to five weeks in the refrigerator Opened lunch meats: three to five days in the refrigerator Dried peas and beans: up to one year

1/11/2010 28 Eliminate Junk Food Junk food adds up quickly! 11 oz bag of potato chips: $2.19 Package of cookies: $2.98 Half-gallon of ice cream: $5.98 Box of sweetened cereal: $2.75 8 juice boxes: $2.89 Case of COKE or SPRITE: $4.49 TOTAL: $21.27

1/11/2010 29 Less Expensive Alternatives Fresh fruit and veggies instead of chips, cookies, doughnuts Large cartons of yogurt instead of ice cream Try hot cereals with cinnamon or agave Look for natural juices or buy from concentrate

1/11/2010 30 Beware of the pre-packed!! Pre-packaged containers and individually wrapped portions may make it easier for portion control, but can be hard on the wallet Compare! 100 calorie Oreo snack: $2.79 (57¢/oz) Reduced fat Oreo cookies: $2.50 (14¢/oz)

1/11/2010 31 Limit Extra-curricular calories 16oz Café Mocha: 330 cal (3x/wk) 16oz Regular coffee with cinnamon sprinkles: ~5 cal (3x/wk) Calorie Savings: 50,700cal/yr Cost savings: $650/yr 1 large margarita: 810cal, $13 per week 1 House wine: 120cal, $7 per week Calories savings: 35,880/yr Cost savings: $312

1/11/2010 32 Other Suggestions Plan your meals around the sales Sales typically rotate every 6 weeks Avoid purchasing convenience “boxed” foods Use coupons wisely Shop alone Shop after dinner

1/11/2010 33 Other Suggestions When cooking a big meal, make extra to freeze Double recipes, then freeze half. Save your vegetable trimmings to make your own vegetable stock. Use less expensive cuts of meat for casseroles that you slow cook; add extra vegetables and beans to make the meal go further One-pot dishes Look high and low on the aisles. The most expensive is usually at eye-level!

1/11/2010 34 Other Suggestions Cook from scratch 1 Chicken burrito costs $3.00 and 400cal Make one from scratch for 300cal and less than $1.50!

1/11/2010 35 Stretch your dollar! Confetti Chicken Wraps Makes 6 to 8 Servings1 tablespoon canola oil1 large orange bell pepper, finely diced1 pound skinless, boneless chicken breast halves, cut into bite-size pieces1/2 to 1 teaspoon ground cumin1/2 to 1 teaspoon chili powderOne 15 1/2-ounce can pinto beans, drained and rinsedOne cup frozen corn kernels, thawed1 cup pre-shredded reduced-fat Cheddar cheese3/4 cup salsaSix to eight 8-inch whole wheat tortillas1/2 cup reduced-fat sour cream, optional

1/11/2010 36 Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 minutes. Add the chicken, cumin, and chili powder and cook until the chicken is no longer pink, 4 to 5 minutes. Stir in the beans, corn, cheese, and salsa and cook until the mixture is heated through and the cheese is melted, about 2 minutes. Meanwhile, stack the tortillas on a microwave-safe plate, uncovered, and heat in the microwave until warmed through, 30 to 45 seconds. Assemble by placing the chicken mixture down the center of each tortilla. Wrap burrito style and serve with sour cream as desired.Nutrition Information Per Serving:330 calories, 8g fat, 1.5g saturated fat, 510mg sodium, 41g carbohydrates, 8g fiber, 24g protein

1/11/2010 37 Determine your budget! Now that you are aware of healthy, inexpensive foods to purchase, the next step is to set up a weekly budget plan. Calculate the amount of money you want to spend on food and beverages each week and stick to it.

1/11/2010 38 Summary There’s no magic formula to cooking on a budget. Like anything else worthwhile in life, it takes a little planning, creativity, and work. www.grocerygame.com

How To Eat Healthy On A Budget (Revised)

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