Eating Right When Money’s Tight Presented by: Esther Bush Worksite Specialist (213) 351-7819
Today’s Agenda • Tips to use when you are at the store, at home, or out and about • Nutrition Tips: Add Health, Subtract $’s • What’s in the Bag? • “Find a Solution” Worksheet
At Home – before shopping • Take an inventory • Keep an ongoing list on the refrigerator • Check websites, circulars, and newspapers for sales • Build a weekly menu plan around sales what you already have • Based on your plan, build a shopping list
At the Store • Take a list to the store – and stick to it • Loss leaders and sales • Shop the perimeter; Convenience costs more
At the store … • Don’t stay too long in the store • Don’t pay extra for individual serving sizes • Shred your own cheese VS
At the Store… • Look high and low • Stock up when non-perishable favorites are on sale, such as frozen and canned foods. Buy fresh products on season and freeze • Buy store Brands – National Brands spend lots on marketing – Store brands are less expensive and just as good • Compare the ingredient list
At the Store… • Buy one, get one free • Buy day-old bakery items and freeze • Use loyalty cards • Visit local farmers’ markets
Compare Unit Price Which product is less expensive?
Buyers Beware ! • Watch for • Displays place at the end of aisles • Food items at eye level • Items advertised on children’s TV programs • Non-food household items • Remember ! – Store managers jobs are to get you to spend money !
Final notes • Pay special attention at the check out. • Check your receipt! • Make sure all of your groceries get into your bag, your cart and into your car. • How did you do?
At home – when cooking • Repackage food that you bought in bulk • Make it yourself and save • Cook extra and make “frozen dinners” • Be creative, make substitutions to recipes • Use a crock pot to tenderize harder (often cheaper) meat
At home • Handle and store food properly to avoid waste. Know expiration dates and never allow leftovers to go bad. • Be creative and make substitutions to recipes. • Involve your family in food preparation. • Grow a garden. • Eat less
Out and about • Pack Breakfast. Pack Lunch and snacks • Go out for breakfast or lunch, not dinner • Ask for a “To go” box at the beginning • Share! • Early bird specials- between 5-6 (am or pm) • Order water with lemon • Invest in a coffee pot at work • Start a water club at work • Have a potluck to celebrate
Health at what cost? • 1 teaspoon of sugar = 4 grams • A 20 ounce Coca-cola has 68 grams of sugar • How many teaspoons is that? • 17 teaspoons!
Improve Nutrition for 0$ • Make half your daily grain whole grains - Read the ingredients: WHOLE WHEAT. - Read the Nutrition Fact Label: 3 or more grams of fiber per serving. • High fiber foods =Fuller longer = Eat less food • Include fruits & vegetables in your diet - Add to box mixes, sauces, frozen pizzas. - Use fresh, frozen or canned. • Choose milk, cheeses and yogurts fat-free or low-fat
Improve Nutrition for 0$ • Select meat cuts and ground meats that are low in fat or rinse off fats after cooking • Try grilling, broiling, poaching, or roasting = no added fat • Use vegetable oils instead of butter or lard • Drink water rather than sodas or sports drinks • Choose and prepare foods with little salt, use half of seasoning packages
What’s in the Bag? • Making food from scratch almost always saves money. • Compare the two bags of groceries • Cost is the same, but the food in bag 2 provides many more nutritious meals • Processed vs. fresh foods
BAG 1 (Purchased from Albertson’s on Via Campo) Stouffer’s Teriyaki Chicken Skillet $6.99 Tropicana Juice, ½ gallon $4.39 Hamburger Helper $2.99 Chocolate Milk, pint $0.89 Fresh Ground Beef, 1 lb. (from meat case) $3.49 Pillsbury Biscuits in a tube $2.39 Hormel Canned Chili, 15oz $2.49 Ready to Eat Chocolate Pudding, 4 pack $1.99 Progresso Canned Chicken Soup, 19 oz $3.19 Total Cost of Bag 1 $28.81 TOTAL: $28.81
BAG 2 (Purchased from Albertson’s on Via Campo) Whole Chicken $2.80 Fresh Carrots, 2 lbs $1.29 Fresh Broccoli, 1 lb $0.99 Water Chestnuts $0.69 Fresh Red Bell Pepper $1.29 Long Grain Brown Rice $2.69 Frozen Orange Juice Concentrate, 12 oz $2.00 Frozen Hamburger, 1 lb $1.99 Whole Wheat Noodles $1.67 Canned Mushroom Soup $0.79 Non-fat Milk, quart $1.69 Dry Kidney Beans $1.50 Diced tomatoes, 15 oz $0.80 Tomato Sauce, 15 oz $0.80 Low-Sodium Chili Seasoning $1.69 Jiffy Baking Mix $2.99 Sugar-Free Chocolate Pudding Mix $0.69 Fresh Celery $1.69 Yellow Onion $0.87 TOTAL: $28.92 Use Market Club Cards for additional savings Total Cost of Bag 2 $28.92
What you can make with the contents of BAG 2: • 6 servings of chicken stir-fry • Orange juice: 6¢ / ounce • 4 puddings, 35¢ each • 12 servings of chicken soup • 12 servings of chili • 8 servings of hamburger/noodles • ~50 homemade biscuits • What you can make with the contents of BAG 1: • 2 servings of stir-fry • Orange juice: 13¢ / ounce • 4 Puddings, 49¢ each • 2 servings of chicken soup • 2 servings of chili • 5 servings of Hamburger Helper • 10 biscuits
Eating Right When Money’s Tight • Don’t Look for Name Brands • Fresh vs. Processed • Fresh is healthier • More servings • Not about “Good Bag” or “Bad Bag” • Bag 1 – some food items seem to be healthy • Important to see number of servings of nutritious food
Worksheet • Do you want more nutrition information?
Questions? Thank you! • Visit USDA Websites for Tips: • http://www.cnpp.usda.gov or • http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf (directly to the cookbook) • Visit • championsforchange.lacounty.gov • Call 211 • For information about Food Stamps, or any other programs