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Supermarket Savvy. More Nutrition for Your $ Arizona Nutrition Network January 30, 2009 Sharon Hoelscher Day, CFCS Area Extension Agent, Family & Consumer Sciences University of Arizona Cooperative Extension. What do families spend??. - PowerPoint PPT Presentation
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Supermarket SavvySupermarket Savvy
More Nutrition for Your $Arizona Nutrition Network
January 30, 2009
Sharon Hoelscher Day, CFCS
Area Extension Agent, Family & Consumer Sciences
University of Arizona Cooperative Extension
What do families spend??What do families spend??
How much did you spend the last time you went to the grocery store?
How much do you spend on all food? Per person per month Family for a month
Cost of Eating HealthyCost of Eating Healthy
Billions around the world eat on $1/day Food Stamp - SNAP
Arizona average $112.38/month per person $3.73 per day per person $271.88/ Arizona SNAP household/month $9.06 per day per AZ SNAP household
Average American spends $7/dayParker-Pope, New York Time, Nov. 3, 2008AZ DES, Oct. 2008
Cost of Eating HealthyCost of Eating Healthy
Low-Cost - month 1 Adult = $195 Family 4 = $666.30
Thrifty Plan - month 1 Adult = $ 154.90 Family 4 = $525.80 $17.53/day
Liberal - month1 Adult = $307.20Family 4 = $1016.90
Moderate - month1 Adult = $239.80Family 4 = $821.20
USDA Official Food Plans: Cost of Food at Home Nov. 2008
Eating Healthy in the MediaEating Healthy in the Media Dollar a Day - couple in CA http://onedollardietproject.wordpress.com/ Food Stamp Challenge
Michigan Governor tried $5.87/day Oregon governor ate on $3/day
Parker-Pope, New York Time, Nov. 3, 2008
Cost of Eating HealthyCost of Eating Healthy Low income or high school or less education
More likely to consider food price important Considered fresh fruits & vegetables too expensive Consumed less energy Consumed less milk and non-starchy vegetables Drank more sweetened fruit drinks More likely to add fat to vegetables & fried meat More likely overweight plus health problems
Bowman, Qualitative & Quantitative Assessment of Community Based Nutrition Programs, June 2006
Price of a CaloriePrice of a Calorie
$1.76 for 1000 Kcalories “energy dense” junk foods Cost Increased 1.8 percent in 2 years
$18.16 for 1000 Kcalories “low energy”, high nutrition foods Cost Increased 19.5 percent in 2 years
Drewnowski, Univ. of Washington, 2007Journal of Amer. Dietetic Assoc.
Eating Healthy in the MediaEating Healthy in the Media
Eating local Eat more plants to save the world! Slow food Organics Vegetarians, Vegans
& pescetarians
Barriers to Good NutritionBarriers to Good Nutrition
Money and . . . ??? Break into groups of 3 and brainstorm
for 5 minutes What are other barriers to good nutrition
for the SNAP families you work with? How can we overcome
those barriers?
Barriers & SolutionsBarriers & Solutions Lack of storage Limited cooking skills Limited cooking equipment & utensils Poor refrigeration Limited transportation Time squeeze with jobs Vary by community Others . . .
Usual Suspects . . . Usual Suspects . . . Cook from scratch Use coupons wisely Purchase fruits & veggies in season Plan meals with nutrition in mind!!! MyPyramid.gov http://www.mypyramidtracker.gov/planner/ Low Cost 2 week recipes - pdf file http://www.cnpp.usda.gov/USDAFoodPlansCos
tofFood.htm
Supermarket SavvySupermarket Savvy Shop the perimeter Limit items from the middle of the store Buy more single ingredient foods Store brands
Quality & nutrition similar to national brands
Limit processed foods Anything in a box
Store Brand vs. NationalStore Brand vs. NationalPeanut
Butter
Price Price per oz.
Sodium mg - 2 T
KCalories
2 T
Fat grams
Kroger 2.99/ 18 oz 16.6 cents
150 190 16
Jiff 2.79/ 18 oz 15.4 cents
150 190 16
Laura
Scudder
3.69/ 16 oz 23 cents 120 210 16
Kroger
Natural
2.89/ 16 oz 18.1 cents
120 190 16
Fry’s Foods, January 2009
Store Brand vs. NationalStore Brand vs. National
Chunky Beef Stew
Price Price per serving
Sodium mg
Fat grams
Campbell 3.39 / 2 servings
$1.68 900 7
Store Brand 1.50 / 2 servings
75 cents 740 8
Progresso 1.77 / 2 servings
88.5 cents 480 2
Homemade $3 - 4.50
6 servings
50 - 75 cents
200 2
Fry’s Foods, January 2009
Shops the specialsShops the specials
Plan meals around sale specials Especially expensive items Meat and milk
Stock up on canned produce Choose low cost protein
Rice, beans Eat more plants, less meat
Freezing Meat on SaleFreezing Meat on Sale It’s safe to freeze meat or poultry directly in its
supermarket wrapping but this type of wrap is permeable to air.
Unless the food will be used in a month or two, over wrap these packages for long-term storage using airtight heavy-duty foil, (freezer) plastic wrap or freezer paper, or place the package inside a (freezer) plastic bag.
USDA Food Safety & Inspection
Freezing Meat on SaleFreezing Meat on Sale At 0 degrees F, frozen foods remain safe
indefinitely, but quality decreases. Frozen raw ground meat maintains optimum
quality for 3 to 4 months. Larger pieces of meat like steaks or chops
maintain optimum quality for 4 to 12 months. The safest way to thaw meat is in the
refrigerator on a plate on the bottom shelf so it doesn’t drip on other foods.
USDA Food Safety & Inspection
Cost of ProteinCost of Protein How much is needed for 20 grams?
3 eggs 3 oz chicken or ground beef 2 cups milk 3.5 oz cheddar cheese 2 cups cooked rice 1 cup soybeans 3 oz tuna 4.5 Tablespoons peanut butter 1.5 cups beans 10 slices of bread
What is Protein?, G. LauritzenUtah State U. Cooperative Extension
Cost of ProteinCost of Protein
Market
Unit
Price per Unit
Cost 20 gm Protein
Eggs, Lg doz 2.10 52.5 cents
Peanut Butter 18 oz. 2.79 43 cents
1 % milk gal 2.50 31 cents
Chicken breast lb 1.77 35.4 cents
Cheddar
Cheese
lb 3.50 76.5 cents
Fry’s Foods, January 2009
Cost of ProteinCost of Protein
Market
Unit
Price per Unit
Cost 20 gm Protein
Beans -canned
15 oz can 44 cents 44 cents
Tuna 6 oz .79 - 1.77 39.5 - 88.5 cents
Lean Gr. beef
lb 2.99 60 cents
Pork chop lb 2.50 62 cents
Round roast lb 2.99 60 cents
Fry’s Foods, January 2009
Store Brand vs. NationalStore Brand vs. National
Tomato
Sauce
Size Price Sodium mg
Store Brand 8 oz 15 cents 280
Store Brand 8 oz 25 cents 290
Hunts 8 oz 50 cents 370
Del Monte 8 oz 69 cents 240
Fry’s Foods, January 2009
Store Brand vs. NationalStore Brand vs. National
Pudding Price Price per oz. sugar grams
KCalories CA mg
Kroger
Instant
1.29/ 4 servings
32 cents + milk 7.8 cents
18 150 Less if Skim milk
150
Kroger
Instant
1.19/ 6 servings
20 Cents + milk 7.8 cents
18 150
Less if Skim milk
150
Hunt mini-pack
.88/ 4 servings
22 cents 16 130 100
Jell-O 1.28/ 4 servings
32 cents + milk 7.8 cents
18 150 - Less if Skim milk
160
Healthy Foods Under $1Healthy Foods Under $1
Oatmeal Eggs - half dozen Kale Potatoes
sweet or white Apples Bananas
Parker-Pope, New York Time, Dec. 29, 2008
BeansButternut squash
in seasonBroccoliWhole grain pastaMilkRice
Healthy Foods Under $1Healthy Foods Under $1
Canned Pumpkin Beets Carrots Spinach & dark
greens Tuna
UA WorkLife Connection 2008Parker-Pope, New York Time, Dec. 29, 2008
TeaSweet potatoesYogurtCanned tunaTofuFrozen berries
MORE
Save on SnacksSave on Snacks Buying one less bag of chips weekly Save $2.50 - $3.80 per week
$130 - $198 in a year Make your own popcorn
Low cost, high fiber, whole grain
Save on ProduceSave on Produce Balance conventional vs. organic Fruit & vegetables in season
Look for low sodium canned Frozen fruits and vegetables have similar
nutrition to fresh and can be much less expensive
Fresh vs. FrozenFresh vs. Frozen
Straw-berries
Price $/Serving KCalories
Fresh $1.50 / lb 37.5 cents 23
Frozen $3 / lb 75 cents 40
Frozen $8.49
3 lbs
70 cents 40
Fry’s Foods, January 2009
Fresh vs. Frozen vs. FrozenFresh vs. Frozen vs. Frozen
Peaches Price $/Serving Calories
Fresh $1.99 / lb 66 cents 36
Canned
Store Brand
$1.19 / 3.5 servings
34 cents 50
Canned
Lt Syrup
$1.49 / 3.5 servings
42.6 cents 30
Frozen $3 1 lb 33 cents 50
Fry’s Foods, January 2009
Fresh vs. Frozen vs. CannedFresh vs. Frozen vs. Canned
Baby carrots
Price $/Serving Sodium
mg
Fresh $1 / lb 25 cents 0
Frozen .97 - 16 oz
1.88 - 16 oz
24 cents
47 cents
0
0
Canned .77 -15 oz
1.17 - 15 oz
19 cents
29 cents
350 - 420
Fry’s Foods, January 2009
Fresh vs. Frozen vs. CannedFresh vs. Frozen vs. Canned
Broccoli Price $/Serving Sodium mg
Fresh $1.25 / lb 25 cents 0
Frozen
Store
$2 = 11 servings
97 cents - 16 oz
18 cents
24 cents
0
0
Frozen
Pictsweet $1.50 - 16 oz 47 cents 0
Frozen Steam pkg
$4.49
3 servings
$1.50 390
Frozen w/sauce
$1.88
2 servings
50 cents 390
Fry’s Foods, January 2009
Fresh vs. Frozen vs. CannedFresh vs. Frozen vs. Canned
Green Beans
Price $/Serving Mg sodium
Fresh 2.29 50 cents 0
Frozen $2 - 11 servings
1.50 - 5 serving
18 cents
30 cents
0
0
Canned .77
1.17
19 cents
29 cents
400
390
Fry’s Foods, January 2009
Think your Drink!!Think your Drink!! Purchase high nutrition drinks
Milk 100% juice
Buy a reusable water bottle and fill with tap water instead of buying bottled water
SAVE $4-6 / week $298 - $312 / year
Barriers into solutionsBarriers into solutions Turn less healthy foods into healthier ones Ramen noodles - 15 cents for 2 servings BUT 880 mg sodium and 190 calories/serving Use half the seasoning packet Add canned or frozen vegetables Add left over chicken or canned tuna for entre Complete meal
Keep a grocery listKeep a grocery list Saves gas money on extra
supermarket trips Reduces impulse purchases Easy access in kitchen Stay flexible for sales Divide into groups of 3 Pick 2 stores and select food
a day under $10
Savings ExamplesSavings Examples Save gas for extra trip driving 6 miles to
store $1 - $2 Save on impulse purchase $1.50 bottle of soda $2.80 1 lb. crackers $4.79 for twelve 1.25 oz
Cheeze Its Mini packs
Reduce food wasteReduce food waste
Money is tossed when food is tossed!
$1 - $10 per week of the trash!
$52 - $520 per year Buy only what you need!
Reduce food wasteReduce food waste
“Reuse” it in menus more often – serve more salads; add to sandwiches, tacos or enchiladas; make “wrap” sandwiches
Eating your lettuce before it gets “tired” and needs to be tossed!
Savings ExamplesSavings Examples
Too many mashed potatoes? Reduce the amount made Recycle in a day or two as potato
patties, shepherd’s pie, potato soup Bananas too ripe? Recycle in banana bread or
smoothies
Don’t Shop HungryDon’t Shop Hungry
Extra costs of hunger $1.40 candy bar to tide you over until you
get done $1.50 bottle of soda If ONLY once per week,
totals$150 in year
Pack lunches and snacksPack lunches and snacks
It can be as simple as a peanut butter sandwich and piece of whole fruit
Or, leftovers fromlast night
Save $5 – 1$5/week
Choose convenience foods wiselyChoose convenience foods wisely
How much time & money are really saved!
Microwaving regular oatmeal takes only a few minutes more than pouring hot water over a pre-measured package
Cutting your own fruits and veggies saves money – they keep longer than precut ones, too!
Choose convenience foods wiselyChoose convenience foods wisely
Buying a carton of oatmeal providing 30 servings vs. buying 3 boxes with 10 instant oatmeal packets each
Savings $5.50
Stock up on Staples SalesStock up on Staples Sales
Tuna Cereal Tomato sauce Canned vegetables Store brands are comparable in
nutrition to name brands
Store Brand SavingsStore Brand Savings
Tuna Price Cost per serving
Sodium mg
Store Brand 77 cents 6 oz 30.8 cents 280
Starkist $1.19 6 oz 47.6 cents 170
Starkist
pouch
$2.99 6.4 oz $1.20 300
Starkist
pouch
$1.50 2.6 oz $1.50 300
Fry’s Foods, January 2009
Buy Bulk for NutritionBuy Bulk for Nutrition
Buying a 5-pound instead of a 1-pound bag of rice (if you serve rice frequently)
Only if you can safely store and use it!
Bulk & Convenience SavingsBulk & Convenience Savings
Rice Price Price per
serving
Sodium
mg
Store brand white dry
6.99 - 5 lbs 14 cents 0 - 50 mg
Brown dry rice
2.69 - 2 lbs 13.5 cents 0 - 50 mg
Brown dry rice
1.49 - 9 servings
16.5 cents 0 - 50 mg
Brown Minute Rice
2.99 - 9 servings
33.2 cents 10
Fry’s Foods, January 2009
Bulk & Convenience SavingsBulk & Convenience Savings
Pinto Beans Price Price per
serving
Sodium
mg
Store brand dry
4.99 - 4 lbs
52 servings
9.6 cents 0 - 200 mg
Store brand dry
2.69 - 2 lbs
26 servings
10.3 cents 0 - 200 mg
Store brand canned
44 cents 12.6 cents 350
Ranch Style canned
99 cents 28.3 cents 690
Cost of Eating HealthyCost of Eating Healthy
A dollar saved is even better than a dollar earned
You don’t have to pay taxes on it! 10% saved
Better than
Interest %
More informationMore information
Sharon Hoelscher Dayshday@ag.arizona.edu
Sources:University of Arizona Cooperative ExtensionUSDA, New York Times, NBCAlice Henneman, MS, RD University of Nebraska-Lincoln Extension http://lancaster.unl.edu/food/supermarket-savings.shtml
Brand names are only used as examples and no endorsement is implied
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