Eating Right When Money’s

Tight

Presented by: Esther Bush

Worksite Specialist

(213) 351-7819

Today’s Agenda

1. Tips to use when you are at the store, at home, or out and about

2. Nutrition Tips: Add Health, Subtract $’s

3. What’s in the Bag?

4. “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

Protein sources

Protein Source Price Per Serving

Eggs .13¢ per egg

Ground Beef .25¢ an ounce

Dried Beans .04¢ for ¼ cup

Canned Beans .12¢ for a ¼ cup

Peanut Butter .07¢ per tablespoon

Walnuts .21¢ per ½ an ounce

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?

Nutritious

choice

Price versus Snack

Choice

Price

Banana .25 versus Candy bar

.69

Orange .28 versus Soda 1.39

Apple .33 versus Chips

(small bag)

.59

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 $6.99Tropicana Juice, ½ gallon $4.39Hamburger Helper $2.99Chocolate Milk, pint $0.89Fresh Ground Beef, 1 lb. (from meat case) $3.49Pillsbury Biscuits in a tube $2.39Hormel Canned Chili, 15oz $2.49Ready to Eat Chocolate Pudding, 4 pack $1.99Progresso 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 $2.80Fresh Carrots, 2 lbs $1.29Fresh Broccoli, 1 lb $0.99Water Chestnuts $0.69Fresh Red Bell Pepper $1.29Long Grain Brown Rice $2.69Frozen Orange Juice Concentrate, 12 oz $2.00Frozen Hamburger, 1 lb $1.99Whole Wheat Noodles $1.67Canned Mushroom Soup $0.79Non-fat Milk, quart $1.69Dry Kidney Beans $1.50Diced tomatoes, 15 oz $0.80Tomato Sauce, 15 oz $0.80Low-Sodium Chili Seasoning $1.69Jiffy Baking Mix $2.99Sugar-Free Chocolate Pudding Mix $0.69Fresh Celery $1.69Yellow 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-fryOrange juice: 6¢ / ounce4 puddings, 35¢ each12 servings of chicken soup12 servings of chili8 servings of hamburger/noodles~50 homemade biscuits

What you can make with the contents of BAG 1:

2 servings of stir-fryOrange juice: 13¢ / ounce4 Puddings, 49¢ each2 servings of chicken soup2 servings of chili5 servings of Hamburger Helper10 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/Misc

Pubs/FoodPlansRecipeBook.pdf (directly to the cookbook)

– Visit • championsforchange.lacounty.gov

– Call 211• For information about Food Stamps, or any

other programs