Healthy Eating on a Budget

1. Healthy Eating on a Budget Created by Lindsay P. McDaniel, Dietetic Intern and Lindsey Willis, RD Modified by Jenna Steffen, medical student University of Nebraska Medical Center

2. Stay Healthy • Don’t sacrifice good nutrition when you’re on a budget • Don’t think healthy foods are always more expensive • Do know your food groups • Do know what foods are the cheapest

4. Grains • Whole grains are better for you: • Try whole wheat bread instead of white bread • Try whole wheat pasta instead of white pasta • Try brown rice instead of white rice • Budget friendly grains: potatoes, oatmeal, pasta & rice

5. Fruits & Vegetables • 5 servings per day • Eat colorfullyto get a wide variety of vitamins & minerals • Budget friendly fruits & vegetables: canned & frozen vegetables (store brand), seasonal fresh fruits, whole carrots, head lettuce

6. Milk • Low-fat & fat-free dairy are better for you: • Try milk instead of other drinks like soda • Try skim, 1%, or 2% milk instead of whole milk • Skim or 1% milk is now recommended for kids as well • Budget friendly milk: fat-free (skim) or low-fat (1-2%) milk

7. Meats & Beans • Lean protein is better for you: • Try fish or poultry instead of beef • Try baked, broiled, or grilled meats instead of fried meats • Try beans or peas – these are GREAT budget friendly, healthy proteins! • Budget friendly foods that fit this category: eggs, beans, canned tuna, most meats

8. Fats • Limit intake of sweets & fats: • Try cooking with olive or canola oil instead of vegetable oil • Try fruit for dessert instead of other sweets

9. Plan Ahead • Decide on 4-5 dishes for the week • Make a shopping list & stick to it! • Check out store ads for specials – but decide if you really need the items • Don’t impulse buy

10. Shop Smart • Avoid shopping when hungry, tired, or in a hurry • Shop the perimeter of the store first – this is where you find the freshest & cheapest foods • Items in the middle of the store (aisles) are more processed = more cost

11. Shop Smart • Limit snack and dessert items – adds cost but does not provide many nutrients • Buy store brands – cheaper & tastes the same! • check expiration dates to make sure food will stay fresh

12. Stock your kitchen • Keep dry goods on hand: • pasta, rice, cereals, herbs & spices • Stock up when on sale: • Frozen foods & food in cans and jars last longer • Buy some items in bulk – if you can store it & use it before it expires • Buy small amounts of perishable items: • fresh fruits and vegetables, milk

13. Mix Meals Up • Include different colors, flavors & textures • Plan to have foods from at least 3 of the food groups at each meal -Example: Chicken, rice and broccoli or milk, oatmeal, and fruit

14. Cook Once, Serve Twice • Most cooked foods/dishes can be stored safely for 3 – 4 days in the refrigerator • Use leftovers creatively • Freeze small portions of casseroles, stews, soups, meats, etc.

15. Avoid Fast Food or Eating Out • Making meals at home saves money • Fast food & eating out is: • Less nutritious • Costs more • Can take more time

16. Example of Budget Breakfast Meals • Egg on an English Muffin with a slice of cheese= less than $2 • Oatmeal with dried fruit, canned fruit, or fresh fruit = less than $1 • Cereal with skim milk= $1 • Fruit with yogurt= less than $2 • Eggs with whole grain toast= less than $2

17. Example of Budget Lunch/Dinner Ideas- HYVEE

19. www.hyvee.com

20. Examples of Healthy Snack Ideas • Fruit • Yogurt • String Cheese • Cheese with Crackers • Peanut butter with banana sandwich • Pretzels

21. http://allrecipes.com/HowTo/Cooking-on-a-Budget/Details.aspx

22. Example Recipe – Baked Ziti INGREDIENTS 1 (16 ounce) package ziti pasta 24 ounces ricotta cheese 1 pound shredded mozzarella cheese 1 egg, beaten 1 (32 ounce) jar spaghetti sauce 1/4 cup grated Parmesan cheese DIRECTIONS Bring a large pot of lightly salted water to a boil. Add ziti and cook for 8 to 10 minutes or until al dente; drain and rinse. In a medium bowl, mix ziti, ricotta cheese, mozzarella cheese, egg and 1 1/2 cups spaghetti sauce. Preheat oven to 375 degrees F (190 degrees C). Lightly grease a 9x13 inch baking dish and spoon in ziti mixture. Top with remaining spaghetti sauce, followed by Parmesan cheese. Bake in preheated oven for 30 minutes; let stand for 15 minutes before serving. Makes 7 servings.