Eating Healthy for Weight Management on a Budget

Shawna IlaganMS, RD, CWPC, CHES

Tips to Save Money & Eat Healthy

• You can do it!

1. Plan your meals each week

Save Money and Eat Healthy!

Make Shopping Lists

• To go along with your planned meals

• Shop for produce in season!

Save Money and Eat Healthy!

• Look for the generic brands

Save Money and Eat Healthy!

Avoid Eating Out & Pack Lunches

Tuna Sandwich with Reduced Fat American Cheese

45 cents for 3 ounces of tuna9 cents for 2 Tbsp Mayonnaise17 cents for 2 slices of bread13 cents 1 slice cheese

Large Carrot 10 cents

Tangerine 50 cents

Apple 21 cents

2 cups Crystal Light 7 cents

TOTAL COST $1.72

Save Money and Eat Healthy!

• Eat before you go shopping

Shopping

hungry

makes you

more likely

to buy on

impulse

Be Flexible

• Look for meat close to expiration date marked down

• Day old bread or produce over ripe may save you money

Use Coupons

• Use Coupons

Eat Leftovers• Try making leftovers

into another meal the next day.

• Leftovers are good 3-5 days but must go in the fridge within 2 hours of serving.

• If you know you will not eat leftovers then prepare less food.

Make Your Own Prepackaged Snacks

$2.50 for package (30 count) $3.49 for 6 packets

16.67 cents for 2 cookies 58.16 cents per pack

= 100 calories = 100 calories

Buy In Bulk!

• If it is a better buy and you will use it all

Example:

• 2 pounds of rice (32 ounces) for $4.69– 14.65 cents per ounce

• 1 pound of rice (16 ounces) for $3.45– 21.56 cents per ounce

Limit Drinks That Cost Money

• Purchasing a $2.00 beverage out 3 times a week = $312 per year

Stick to the Outsides Isles

Additional Tips!

• Milk always going bad?– Buy Nonfat dry milk powder and make cups

as you go

• Fruit and Vegetables always going bad?– Have you ever tried freezing grapes? Yum!– Buy frozen– Buy canned

• Look for fruit juice in light syrup or its own juice• Look for low sodium or no salt added canned

vegetables

What do you need to be healthy?

• A variety of foods from the food groups– Grains  – Vegetables  – Fruit – Milk  – Meat & Beans

Source: www.mypyramid.gov

Reading Food Labels: Knowledge is Power

What’s In Your Cart?

When Comparing Food Labels:• The Healthier Choice is Typically:

Lower In Higher In

• Calories• Sugars• Fat• Saturated Fat• Trans Fat• Cholesterol• Sodium

• Fiber• Protein• Other Vitamins & Minerals

Virtual Shopping Tour

Virtual Grocery Shopping Tour

• Pick unsweetened vs sweetened applesauce

• Cost is the same at $0.28 for a ½ cup serving

• Calories per serving:– Unsweetened: 50 calories– Sweetened: 90 calories

Great Snacks for Eating on the Run

• Bananas are healthy foods filled with nutrients and cost approximately, $0.20 each.

• This is very low in price compared to any candy bar.

Opt for Light Juice

• Same price for less calories and 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 from mashing and more!

Carrots Anyone?

• You can find 10 big carrots for $1.00 this makes each only $0.10 cents!

Radishes dipped in some low fat or fat free ranch dressing

• Only $0.89 to $1.00 for a bag of radishes

2 Tbsp Regular

Ranch Dressing

2 Tbsp Fat Free

Ranch Dressing

290 calories 80 calories

31 grams fat 0 grams fat

2 Tbsp Italian

Dressing

2 Tbsp Fat Free

Italian Dressing

170 calories 25 calories

17 grams fat 0 grams fat

Getting a Healthier Salad Dressing Cost the Same!

Getting a Healthier Mayonnaise Cost the Same!

Regular Mayonnaise

Light Mayonnaise

Fat FreeMayonnais

e

1 Tbsp 1 Tbsp 1 Tbsp

90 Calories 40 Calories 15 Calories

10 fat grams

40 fat grams

0 fat grams

How Do You Cook Foods?

• Save money, fat, and calories by using generic non-stick cooking spray versus oil

Butter: Which one Should I pick for weight management?

Fat Free Promise

Light Promise

Regular Butter

1 Tablespoon 1 Tablespoon 1 Tablespoon

5 calories 45 calories 80 calories

0 grams fat 5 grams fat 9 grams fat

Is It Really More Expensive to Eat Healthy?

Get Baked Chips: Same price yet lower in fat and calories

VS

Jam: Save 45 Calories per Tbsp.

Smucker’sStrawberry

Jelly

Polaner Sugar Free Strawberry

Jelly

1 Tablespoon 1 Tablespoon

50 calories 5 Calories

• The sugar free jam is the best choice for people looking to lose or manage their weight.

Is there a better option?

Sunbelt Oatmeal Raisin Low Fat Bar

Sunbelt Chewy GranolaCoconut Fudge Bar

140 calories 230 calories

2.5 grams of fat 11 grams fat

1 gram saturated fat 8 grams saturated fat

• Both snacks cost approximately $0.25 cents per bar!

Tuna Fish: Generic brands $0.75/can

• Enjoy the entire can for: – 150 calories – 33 grams of protein – 1.5 grams of fat

• If 750mg sodium per can is too much for you simply rinse the tuna in a strainer

One thing that is more expensive to eat Healthy• Ground Beef Tips:

– Eat Less– Know that the leaner the beef the more protein and

more Iron and B12 you get along with less calories and fat!

– Nutrition facts are for a 4 ounce serving size

Ground Beef 80% Lean 85% Lean 92% Lean

$2.19 per lb. $2.49 per lb. $3.39 per lb. $3.89 per lb.

340 calories 270 calories 230 calories 160 calories

30 fat grams 21 fat grams 16 fat grams 8 fat grams

Low Calorie Treat

• $0.36 for one package of Sugar free jell-O.

• $0.09 cents for a half cup or $0.18 cents for 1 cup.

• Sure you can buy the convenience package already prepared but this will cost you more money where just a little planning ahead can save you money.

Final Thoughts

• You can eat healthy well balanced meals, manage your weight, and save money on grocery bills.

• Plan ahead for meals, pack your lunch, and create your own personal list of healthy foods that are low in price.

• Knowledge is Power!

Want to Learn More?

• Do the interactive learning model provided by Oregan State University titled “Stretching Your Food Dollar”

• http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/

References

• American Heart Association. (n.d.). Eating Healthy on a Budget. Retrieved from http://www.americanheart.org/downloadable/heart/1251476880660Healthy%20Eating%20Tips%20FINAL.doc

• Calorie King. (2008). Use Our Food Search. Retrieved from http://www.calorieking.com/

• Oregon State University. (2006). Stretching your food dollars. Retrieved from http://extension.oregonstate.edu/fcd/nutrition/ewfl/module_03/

References Cont.

• United States Department of Agriculture. (2009).Inside the Pyramid. Retrieved from www.mypyramid.gov

• United States Department of Health & Human Services. (2009). How to Understand and Use the Nutrition Facts Label. Retrieved from

http://www.fda.gov/Food/LabelingNutrition/ConsumerInformatin/ucm078889.htm

• Zelman, K. (2009). 10 ways to save money on food shopping. Retrieved from http://www.webmd.com/food-recipes/guide/10-ways-save-money-food-shopping