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Weight Management: Healthful Eating on a Budget

Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC Review Date 12/09 G-1199

Tips for Healthful Eating and Saving Money

• You can do it!

Healthful Eating and Saving Money

• Plan your meals each week

Make Shopping Lists

• Make a shopping list to go along with your planned meals

Healthful Eating and Saving Money

• Shop for produce in season

Healthful Eating and Saving Money

• Look for generic brands

Tuna sandwich with reduced-fat American cheese

Large carrot Tangerine Apple 2 C Crystal Light ®

Total Cost Tbsp=tablespoon Healthful Eating and Saving Money 45¢ for 3 oz of tuna 9¢ for 2 Tbsp mayonnaise 17¢ for two slices of bread 13¢ one slice cheese

10¢ 50¢ 21¢ 7¢

$1.72

Check the Unit Price

• Get the better buy

Healthful Eating and Saving Money

• Eat before you go shopping Shopping hungry makes you more likely to buy on impulse

Become a Flexible Shopper

• Limit red meat • Purchase day-old bread or over-ripe produce, which may save you money

Use Coupons

• Use coupons

Eat Leftovers

• If you do not eat leftovers, only make enough for one meal, so you do not have leftovers • Try making leftovers into another meal the next day • Keep leftovers for 3-5 days, but make sure you refrigerate them within 2 hours after serving

Make Your Own Prepackaged Snacks

$2.50 for package (30 count) $3.49 for six packets $.17 for two cookies 100 calories $.58/pack 100 calories

Buy in Bulk

• It is a better buy and you will use it all • Example: – 2 pounds (lb) of rice (32 ounces [oz]= $.15/oz – 1 lb of rice (16 oz)= $.22/oz

Limit Drinks That Cost Money

• Purchasing a $2 beverage three times/week=$312/year

Stick to the Outside Aisles

Additional Tips

• Milk always going bad?

– Buy nonfat dry milk powder and make cups as you need them • Fruits and vegetables always going bad?

– Try freezing grapes – Buy frozen fruits and vegetables – Buy canned fruits and vegetables, such as:  Fruit in lite syrup or its own juices  Low-sodium or no-salt-added vegetables

What Do You Need for Your Health?

• A variety of foods from the food groups: – Grains – Vegetables – Fruits – Milk – Meat and beans

Source: www.mypyramid.gov

Reading Food Labels: Knowledge Is Power

What Is in Your Cart?

Comparing Food Labels

• A healthier choice is typically:

Lower In

• Calories • Sugar • Fat • Saturated fat • Trans fat • Cholesterol • Sodium

Higher In

• Fiber • Protein • Other vitamins and minerals

Virtual Shopping Tour Some Tips for Smart Shopping

Virtual Grocery Shopping Tour

• Pick unsweetened vs sweetened applesauce • Cost is the same at $.28 for a ½ C serving • Calories/serving: – Unsweetened: 50 calories – Sweetened: 90 calories

Great Snacks for Eating on the Run

• Bananas are healthy foods, filled with nutrients and costing approximately $.20 each • This is very low in price compared to a candy bar

Opt for Lite Juice

• Same price for fewer calories • Plus all the same nutrients

Eat Beans

• Low-price way to add protein and fiber to your meal plan • Add to salads • Eat as a side dish • Make dips by mashing • Experiment with new recipes

Carrots Anyone?

• You can find 10 big carrots for $1, making them just $.10 each

Radishes

• Dip them in some low fat or fat-free ranch dressing • Only $.89-$1/bag

Getting a Healthier Salad Dressing Costs the Same

2 Tbsp Italian Dressing 170 calories 17 grams (g) fat 2 Tbsp Fat-Free Italian Dressing 25 calories 0 g fat 2 Tbsp Regular Ranch Dressing 2 Tbsp Fat-Free Ranch Dressing 290 calories 31 g fat 80 calories 0 g fat

Getting a Healthier Mayonnaise Costs the Same Regular Mayonnaise 1 Tbsp 90 calories 10 g fat Lite Mayonnaise 1 Tbsp 40 calories 4 g fat Fat-Free Mayonnaise 1 Tbsp 15 calories 0 g fat

How Do You Cook Foods?

• Save money, fat, and calories by using generic nonstick cooking spray vs oil

Butter vs Margarine: Picking One for Weight Management Promise ® Fat-Free Promise ® Light Regular Butter 1 Tbsp 1 Tbsp 1 Tbsp 5 calories 0 g fat 45 calories 5 g fat 80 calories 9 g fat

Is It Really More Expensive to Eat Healthy Foods?

Get Baked Chips: Same Price, Yet Lower in Fat and Calories VS

Jam: Save 45 Calories/Tbsp

• Sugar-free jam is the best choice for people looking to lose or manage their weight

Smucker’s ® Strawberry Jelly 1 Tbsp=50 calories Polaner ® Sugar Free Strawberry Jelly 1 Tbsp=5 calories

Is a Better Option Available?

• Both snacks cost approximately $.25/bar

Sunbelt ® Oatmeal Raisin Low Fat Bar 140 calories 2.5 g fat 1 g saturated fat Sunbelt ® Chewy Granola Coconut Fudge Bar 230 calories 11 g fat 8 g saturated fat

Tuna Fish: Brand vs Generic

• Generic brands cost $.75/can • Enjoy the entire can for: – 150 calories – 33 g protein – 1.5 g fat • If 750 milligrams (mg) of sodium/can is too much for you, simply rinse the tuna in a strainer

Healthier Ground Beef Is More Expensive

• Ground beef tips: – Eat less – Know that the leaner the beef, the more protein and more iron and B 12 that you get, along with fewer calories and less fat – Nutrition facts are for a 4-oz serving

Ground Beef 80% Lean $2.19/lb $2.49/lb 340 calories 30 g fat 270 calories 21 g fat 85% Lean $3.39/lb 230 calories 16 g fat 92% Lean $3.89/lb 160 calories 8 g fat

Low-Calorie Treat

• One package of sugar-free Jell-O

®

=$.36

• That is $.09 for ½ C or $.18 for 1 C • You can buy convenience packages already prepared, but this will cost you more money—a little planning can save you money

Final Thoughts

• Eat healthy, well-balanced meals, manage your weight, and save money on your grocery bills • Plan ahead for meals • Pack your lunch • Create your own list of foods that are healthy and low in price • Remember that knowledge is power

Want to Learn More?

• Try the interactive learning model, Stretching Your Food Dollar, provided by Oregon State University, at http://extension.oregonstate.edu/fcd/nutriti on/ewfl/module_03/

References

American Heart Association. Eating healthy on a budget .

Available at: http://www.americanheart.org/downloadable/heart/1251476 880660Healthy%20Eating%20Tips%20FINAL.doc

. Accessed December 2 2009.

Calorie King ™ . Use our food search. Available at: http://www.calorieking.com/ . Accessed December 26, 2009. Duquesne Light. More energy efficient at home: helpful tips on saving energy from Duquesne Light. Available at: http://www.duquesnelight.com/customerservices/WiseUseOf Energy/EnergyEfficiency.pdf

. Accessed December 16, 2009.

References (cont’d)

Oregon State University. Stretching your food dollars .

Available at: http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_ 03/ . Accessed December 29, 2009. United States Department of Agriculture. Inside the pyramid Available at: www.mypyramid.gov

. Accessed December 26, .

2009.

References (cont’d)

United States Department of Health & Human Services. How to understand and use the Nutrition Facts Label. Available at: http://www.fda.gov/Food/LabelingNutrition/ConsumerInform ation/ucm078889.htm

. Accessed December 26, 2009.

Zelman KM. 10 ways to save money on food shopping: how to eat cheap—yet healthfully—despite rising grocery costs .

Available at: http://www.webmd.com/food-recipes/guide/10 ways-save-money-food-shopping . Accessed December 26, 2009.