Transcript Healthy Eating on a Budget

Healthy Eating on a Budget
Rachel Griehs, MS, RD, LDN
Clinical Assistant Professor
SHRP, Department of Nutritional Sciences
Rutgers University
12/9/13
Food Statistics
• Grocery store prices are up ~1% from one year ago
• In the last half decade, food price inflation is greater than overall
inflation
• Restaurant prices were more steady than grocery store prices
• Households spend more money on food as the income rises but
they start spending money on other goods besides food
• 2011
• middle income family spent $5,620 annually on food (12.2% of income)
• Lowest income family spent $3,547 annually on food (36.2% of income)
United States Department of Agriculture
Examples of increasing food prices
Food
2000 (dollars
per pound)
2010 (dollars
per pound)
White flour
0.28
0.44
Pasta
0.88
1.19
Whole wheat bread
1.36
1.88
100% ground beef
1.63
2.38
Lean ground beef
2.33
3.49
Bacon
3.03
4.16
Boneless ham
2.75
3.47
Whole chicken
1.08
1.28
Whole turkey
0.99
1.38
Dozen large grade A
eggs
0.96
1.79
Whole milk (gallon)
2.79
3.32
Stick butter
2.80
3.32
American cheese
3.69
3.80
Food
2000 (dollars
per pound
2010
(dollars per
pound)
½ gallon ice cream
3.66
4.58
Apples (red delicious)
0.82
1.20
Bananas
0.49
0.59
Oranges
0.62
1.02
Whole potatoes
0.35
0.58
Iceberg lettuce
0.85
0.99
White sugar
0.41
0.64
Creamy p.b.
1.96
1.99
tub margarine
0.84
1.62
Potato chips
3.44
4.74
Coffee, ground roast
3.21
4.15
US Bureau Labor of Statistics
Weekly cost of diet by type of family
(2009-10)
# of family Thrifty ($)
members/ 2009/2010
ages
2/19-50
Low-cost ($) Moderate
Liberal ($)
2009/2010 ($)
2009/2010
2009/2010
79.80/
81.10
101.70/
103.40
126.70/
128.40
158.60/
160.80
75.70/
76.90
97.60/
99.20
120.50/
122.60
145.00/
148.00
4/2-3,4-5 116.20/
118.10
147.50/
150.20
182.70/
185.50
226.30/
229.90
4/6-8,911
173.40/
176.60
217.50/
221.00
264.10/
268.50
2/51-70
133.40/
135.60
• Becoming more and more
expensive to feed a family
• Number from 2013 are sure
to be much higher
• Need to learn how to be in
the “thrifty” or “low-cost”
section
Good nutrition does not have to be expensive
• USDA Center for Nutrition Policy and Promotion (CNPP) put together
a 7-day menu plan conforming to the 2010 Dietary Guidelines for
Americans.
• Based on national average food costs adjusted to 2011 prices
• Cost of menu less than the ave amount spent for food, per person, for 4person family
• 2000 calorie diet average food cost is $6.65 per day
• Will pass out and discuss later
• Total costs for satisfying the USDA food pattern quantity and variety
for fruits and vegetables average under $2.00 per day ($0.40-0.50
per cup)
• 2008 prices for commonly consumed fruits and vegetables
Good nutrition does not have to be expensive
• Many fruits and vegetables are less than $0.40 per cup-equivalent
• Apples, bananas, navel oranges
• Carrots, potatoes, onions
• Produce Marketing Association report—”The Cost of the Recommended Daily
Servings of Fresh Produce”
• Fruit and vegetable recommendations can be met for ~$0.50 per cup
• Fresh vegetables--$0.42
• Fresh fruit--$0.56
• Ave retail price for fresh fruits and vegetables for 2000 kcal diet= $2.18 (4.5 cup equivalent )
• Least expensive fresh vegetables: potatoes, lettuce, eggplant, greens, summer
squash, carrots, tomatillos
• Least expensive fresh fruit: watermelon, bananas, apples, pears, pineapple,
peaches
• Frozen or canned fruits and vegetables can further lower cost
Remember the three P’s
• 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-fry
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Make a grocery list
Check for sales and coupons in the local paper or online
Consider discount stores
Use a loyalty card at the grocery store
Remember the three P’s
• Purchase
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Buy groceries when you ARE NOT hungry and not rushed
Stick to the grocery list
Stay out of the aisles that contain items not on your list
Buy store brands if they are cheaper
Find and compare unit prices listed on the shelves to get the best price
Purchase some items in bulk or in family packs
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Choose fresh fruits and vegetables in season; buy canned with less salt
Watch the items that are pre-cut—more convenient but also more expensive
Individual cups of yogurt are more expensive than a large container
Instant rice is more expensive
Good low-cost items all year:
• These usually cost less
• Protein—beans (garbanzo, black, cannellini)
• Vegetables—carrots, greens, potatoes
• Fruit—apples, bananas
Remember the three P’s
• Prepare
• Some meal items can be prepared in advance
• Pre-cook on days when you have time
• Double or triple up on recipes
• Freeze meal-sized containers of soups and casseroles
• Divide into individual portions
• Try a few meatless meals
• Substitute with beans and peas
• Try “no-cook” meals—salads
• Incorporate leftovers into a subsequent meal
• Be creative with a fruit or vegetable
• Use in different ways during the week
Planning—Create a worksheet
• Create a 5 day worksheet
• Put together a shopping list and
gather grocery ad flyers
• You can see what is on your list and
what is on special
• If you don’t get the newspaper, try
downloading it from the store’s
website
• Check what you have “on hand”
• Look in refrigerator, freezer, and
cabinet for those that need to be
used up in the next few days or have
been in the house for awhile
• Write these as “on hand” on the
menu planner
• Think of a way to use “on hand”
foods
• Write ideas for each meal and snack
• May need to buy some foods to go
with “on hand” items
• Add to grocery list
• Review grocery ads for specials
you can use
• Circle on grocery ad
Planning—Create a worksheet
• Think of meals family likes to eat
• Try to fill in meals for five days
• Do not need to specify which meal on which day
• Leftovers are ok
• Can use same foods for several days
• Such as, cold cereal, fruit, milk
• Have enough of these foods available
• See if there is something from each of the food groups in most of your
meals
• How much food are you getting from dairy? Fruits? Vegetables? Meat/beans?
• If have extra money, see if there are good specials on foods family uses
regularly and try to stock up
Purchasing—How to save at the grocery
store
• Priorities first
• Fill cart with the basics first: vegetables, fruit, protein, milk
• These foods are found along the perimeter of the store
• Arrange list according to the store layout
• Saves time
• Prevents backtracking
• If need something in center aisles, get item and go back to perimeter of
store—this way you don’t go up and down this aisle tempted by items there
• Pay for food, not convenience
• Buy the basic ingredients in your recipe or meals—THIS WILL SAVE MONEY
• Don’t purchase pre-prepared items
Purchasing—How to save at the grocery
store
• DON’T GO THERE!
• Stay out of empty calorie aisles—chips, crackers, candy, soda
• These are usually found in the center aisles
• Buy the store or generic brand
• Sometimes the only difference between store/generic and name brand is
the label
• Sometimes there is more difference, so at least try!
• Look up! Look down!
• Less expensive items are above and below eye level
• Companies pay to have their items displayed at eye level
Purchasing—How to save at the grocery
store
• Pay attention at the checkout
• Make sure you got the sale price!
• The right code was punched in on produce
• Know the regular items you generally buy
• This way you will know if the advertised item is a bargain
• Ask for a rain check
• If the special priced item is sold out
• You can purchase the item at the sale price at a later date
Purchasing—Other tips
• Use a price book
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To find real deals
Helps monitor prices of frequently purchased products
Write down product name, package size, price, store, date
Compare written to advertised specials
• You will soon know the best prices and be able to stock up
• You will never have to pay the “regular price”
• Don’t shop when you are hungry
• It is easier to stick to your shopping list
• Check sell buy dates
• Buy the freshest food possible because it lasts longer
Purchasing—Using coupons
• Check for coupons on-line
• www.coupons.com
• www.redplum.com
• Target—available on their website. If you add the manufacturer’s coupon you get
great savings
• Look for circulars in the Sunday paper
• When at the store
• “peelies” –off of items
• “blinkies”—coupon dispenser machines that blink
• “catalinas”—printed at register
• Coupons are sometimes sent as home mailers
• Look at weekly store ads, magazines available at the store ore sent
home
Purchasing—using coupons
• Never throw away when they are unexpired!
• Use coupons when items are discounted or on-sale
• Use a store coupon + manufacturer’s coupon at the same time
• Manufacturer coupons usually found in store circulars
• Will state it near the expiration date
• Ask for rain checks if item is sold out
• Go for the smaller size—with a coupon the item works out to be cheaper or
sometimes free
• Most stores will match the competitor’s ad if it is the same item
• Check with customer service department
• Don’t use a coupon to justify buying a food that your family doesn’t need or
costs more than the store brand
Purchasing—Grains, Dairy
• Breads and grains:
• Look for bargains on day old bread—
costs less but still nutritious
• Buy regular rice, oatmeal, and grits
instead of instant—saves on money,
sugar, and calories
• Make half of your grains whole
• Know what to look for on the
ingredient list—must be first on the
list: “whole-wheat,” “brown rice,”
“oatmeal,” “whole oats,” “whole
rye,” “wild rice”
• Not whole grains: “multi-grain,”
“stone-ground,” “100% wheat,”
“cracked wheat,” “seven-grain,”
“bran”
• Enriched wheat flour is typically
the first ingredient of these.
• Low-fat milk products
• Buy fresh, low-fat milk in largest size
that can be used before spoiling
• Larger containers cost less than
smaller sizes
• Ultra-pasteurized milk has longer
expiration date and doesn’t spoil as
fast
• If lactose intolerant
• Choose lactose free milk
• Drink smaller amounts at one time
• Try soymilk
Purchasing—Meat/beans
• Meats/Beans
• Buy chuck or bottom round
• Less fat, cheaper than sirloin
• Choose dried beans and peas
• Good source of fiber and protein
• Lasts long time without spoiling
• Look for specials at the meat counter
• Buy meat on sale for big savings
• Buy meat in large bulk packages to save money
• Freeze those not using right away to prevent spoiling
• Watch the sodium
• Added to canned meats, beans
• In processed meats—hot dogs, sausage, ham
Purchasing—Fruits and vegetables
• Buy in season
• At peak nutritional value
• Least expensive
• Consider the Farmer’s market
• Don’t pay full price
• Check local newspaper, online, and at store for sales, coupons, and
specials
• Can get more for less at discount grocers
• Consider canned or frozen
• Compare prices between these and fresh—may be less expensive
• Choose fruit canned in own juices
• Choose vegetables that are “low sodium” or “no salt added”
Purchasing—fruits and vegetables
• Buy small amounts frequently
• Fresh don’t last long—need to use within one week
• Don’t want to have waste
• Buy in bulk when on sale
• Purchasing in large bag, rather than individual is less expensive
• Can buy larger amount of canned and frozen since last longer
• Store brands are less expensive
• Will get same or similar item for much less
• Get store membership card for more savings
Purchasing—fruits and vegetables
• Don’t do convenience
• Pre-cut, pre-washed, ready-to-eat are convenient but also more expensive
• Buy fruits and vegetables in their most simple form
• Consider planting your own
• You can start a garden in your yard or on your deck
• Easy to start with—herbs, cucumbers, tomatoes, peppers
• Plan and cook smart
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To save time, prepare dishes in advance
Freeze soups, stews, etc.
Add leftover vegetables to casseroles, blend to make soup
Use overripe fruit in baking or make a smoothie
Purchasing-When and where to shop
• As stated before, do not shop when you are hungry
• You will purchase items that you don’t need (but may have a craving for)
• Shop when the store is not crowded
• Saves you time
• Will be able to concentrate better
• May need to shop alone
• If family will distract you and keep you from buying only what is on your list
• May need to shop at multiple stores
• No one place has the best buys on everything you want
Purchasing--When and where to shop
• It is more efficient to shop at one store that has reasonable prices
• Takes extra time to go to different places
• Warehouse stores
• Less expensive
• Can be tempted to wander through the aisles and pick out things you don’t need
• Convenience stores
• Charge higher prices
• May be fine if you need one item, such as milk—will save you much time and keep
you from getting things you don’t need
• Farmers’ markets, Co-ops
• Sometimes costs less, sometimes more
• May find more nutritious foods
• Supports the local economy
Preparing—Tips to build a healthy meal
• Make half of your plates fruits and vegetables
• The darker the better nutritional value
• As states before, try to consume those in season for better flavor, nutrition, and
price!
• Add lean protein
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Consume lean or extra lean beef and pork
Poultry should be eaten without the skin
Try vegetarian proteins—beans, tofu
Eat seafood twice weekly—high in omega 3 fatty acids
• Include whole grains
• Try to make 50% of your grains whole
• The food label should read: “100% whole wheat”
• Look for “whole wheat flour” as the first ingredient
• If it says “enriched wheat flour”, it is not a whole grain
Preparing—tips to build a healthy meal
• Don’t forget dairy
• Use 1% or non-fat milk—same nutritional value but without all the fat
• If you don’t drink milk, you can have non-fat yogurt or 2% milkfat cheese
• Avoid extra fat
• Watch the creamy soups, sauces, heavy gravies
• Use reduced fat mayonnaise and salad dressing
• Choose “light” margarine without trans fat
• Take your time
• Eat slowly and chew your food well! You will enjoy it more
• You will likely overeat if you eat too fast
• Takes 20 minutes for the brain and stomach to connect
Preparing—tips to build a healthy meal
• Be mindful!
• Know exactly what you are eating.
• Try to sit at the kitchen table so you can focus on eating
• Use a smaller plate
• Helps with portion control
• Will finish your entire plate and likely feel satisfied without overeating.
• Take control of your food
• Eat at home! You will know exactly what you are eating
• If eating out, check out the nutrition information and choose healthier
options (baked vs fried)
Preparing—tips to build a healthy meal
• Try new foods
• Include variety in your diet to make it interesting
• Pick out things you have never tried before. YOU MAY FIND A NEW
FAVORITE FOOD!
• Trade recipes with friends or try those online
• Satisfy sweet tooth the healthy way
• Have naturally sweet dessert—FRUIT!
• Make a fruit parfait with yogurt
• Add non-fat cool whip to fruit
• Bake apples and top with cinnamon. YUM!
Preparing—after shopping
• Store food right away to preserve freshness
• Freeze food to prevent spoiling
• Divide food into small portions to prevent waste
• Use foods with the earliest expiration date first
• Cut up vegetables and have them available in the refrigerator to ,
have a snack
• Carrots, celery
• Wash fruit so available for eating right away
• Grapes, strawberries
Preparing—tips to save time
• Keep your meals simple!
• Look for those recipes that have a few ingredients
• You can find ones that can be completed in 30 minutes or less
• Food that keeps you health can be easy to fix!
• Cook when you have more time
• Make several dishes and freeze them
• Use the slow cooker—make stews or soups that you can have for several meals
• Do some preparing ahead of time
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Wash and trim vegetables
Make a fruit salad
Cook whole-grain noodles and make a pasta salad
Cook and cool the lean meat for tacos
Eating out—Where to go
• Check newspaper, websites, shoppers, home mailings for
coupons to restaurants
• Look for out-of-the-ordinary places to eat out
• Discount stores at times offer a lunch special—pizza and soda
• Pizza is large so share to save money and calories
• Choose small, family-owned restaurants
• Food is usually great and prices are low
Eating out—When to go
• Breakfast or lunch
• Generally lower price range
• Offer “lunch” size portion of meals
• Can take home a “doggie” bag for dinner
• If a senior citizen, go early
• “early bird” specials usually offered
• Local restaurants may have a “kids eat free” night
• Look for coupons for extra savings
• Kids often don’t finish their meal so you can take home and have for lunch the
following day
• Can work with community members to develop a “kid’s night out” calendar
with the restaurants that offer a “kids eat free” night
• This way others know where they could go to save money
Eating out—What to order
• Share entrée or entire meal
• Check for “split-plate” fees
• Ask for server to put half in “doggie” bag and have the next day
• this helps with portion control
• Order side dish as entrée
• Order an appetizer or soup for meal along with a side salad
• Just be careful with the appetizers! Many are fried so pick the healthier options
• Save calories by ordering water to drink
• Water does not cost anything!
• If you do want soda or iced tea, choose diet soda or unsweetened iced tea.
• Avoid alcoholic beverages. If a special occasion, go to restaurants that are BYOB.
• Some restaurants allow adults to eat off of the children’s menu.
• Smaller portions so you are sticking with your healthy eating
• Smaller prices so you are sticking with your budget
Summary and Conclusion
• Remember to PLAN BEFORE YOU SHOP
• Remember to PURCHASE ITEMS AT THE BEST PRICE
• Remember to PREPARE MEALS THAT STRETCH YOUR FOOD
DOLLARS
Conclusion—Tips to eat better on a budget
• Plan, plan, plan!
• Before shopping, plan your meals for the week
• “Stretch” food dollars by including stews, casseroles, soups
• Get the best price
• Check local newspaper, online, and at store for sales and coupons
• Get a loyalty card
• Compare and contrast
• Locate “unit price” of food and compare with different brands and sizes
• Buy in bulk
• Almost always cheaper!
• Good foods to purchase in bulk: chicken, steak, fish, potatoes, frozen vegetables
Conclusion—Tips to eat better on a budget
• Buy in season
• This is when fresh fruits and vegetables are at their lowest cost
• Most nutritious and best tasting
• If not using right away, purchase those that need time to ripen (bananas)
• Don’t buy convenience foods
• Pre-cut, pre-washed cost more
• Instant rice, oatmeal or grits cost more
• Frozen meals cost more than if you make from scratch
• Look for low-cost items all year round
• Beans, carrots, greens, potatoes
• Apples, bananas
Conclusion—Tips to eat better on a budget
• Cook once…eat several times and several meals!
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When have time, cook several entrées
Cook double or triple the amount
Use the slow cooker
Freeze in individual containers and use throughout the week
• Be creative!
• Use leftovers in new ways
• Use chicken in a salad, stir-fry, with pasta
• Save when eating out
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Go out for breakfast or lunch instead of dinner
Get the early bird special
Look for “2 for 1” deals
Get lunch size portions
Drink water instead of other beverages
As you can see, eating on a budget can be
healthy and nutritious. With limited funds
you can still find things you enjoy and
stretch your food dollars
QUESTIONS?