Transcript How to Save Money Shawna Ilagan
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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.