Debra B. Reed, PhD, RD, LD Mindy K. Diller, Nutritional Sciences Graduate Student

 Know Before You Go….

 • • Customer Benefits & Rewards Websites Nutritional Programs (Stores that encourage health) Tagging Programs for smart phones and Healthy Number Programs such as Nuval  • • • • Make a menu for the week Shop off a list Use coupons or Budget Sales ads Eat before you shop Leave the kids at home

 When planning menus, remember national nutrition guidelines to eat more fruits, vegetables, and whole grains • First- Pick Produce, add lots of colors • Next- Protein and Starches/Carbohydrates

Processed Foods Fruits and Veggies http://www.kob.com/article/stories/s1690079.shtml?cat=504 video link http://newscenter.nmsu.edu/news/article/?action=show&id=5255 article review

Fresh is Great • • • • • • Nutritious (if can be used quickly) Low Cost, Often on Sale Convenient, pre-cut Portable Fast and Fresh Fixes Seasonal Variety BUT…Nutrients Degrade • On the counter • In the refrigerator http://www.eatright.org/kids/article.aspx?id=6442462212&terms=Fresh+foods

• • • • • • • • Nutritious Low Cost, Often on Sale Long Shelf Life Convenient Portable Fast Fixes Variety Look for:

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Low Sodium, No Sugar added, Low Fat, In own juice and Unsweetened

Fruits and veggies chosen for freezing tend to be processed at their peak ripeness with optimal nutrients.

• • • • • • Nutritious Convenient Longer shelf life Year round availability Fast Fixes Variety

 May depend on what's in your in basket.

 Healthy foods do not have to be pricey.

 Convenient can be healthy • Fresh, Frozen, Canned or Dried

Healthy & Affordable • Whole Grains: Rice, Pasta, Cereal • Fruits & Veggies: Fresh, Frozen, Canned • Proteins (Affordable): Beans, Eggs, Tuna, Tofu • Dairy: Low Fat Milk & Cheese

 Add nutritious low-cost foods such as vegetables, beans, brown rice, whole grain pastas to chili, soups, casseroles (this adds nutritional value and decreases food cost)  Have a ‘meatless’ meal 1 or more days a week

 16 Simple Supermarket Tips to Save over $2,000 Yearly • Alice Henneman MS RD with the University of Nebraska-Lincoln Extension in Lancaster County http://www.youtube.com/alicehenneman#p/u/5/ALEP8WPv0Jc

Texas Tech University College of Human Sciences Department of Nutrition, Hospitality, and Retailing 806-742-3068 Ext. 251