Eating Healthy on a Budget

"Those low-fat, low-sugar, low-salt foods cost so much!"

"I don't have the money to buy all those fruits and vegetables."

"It's too expensive to eat right!"

When you're on a tight budget, shopping for food can be a daunting experience. It's a common misconception that cutting back on food expenses means sacrificing good nutrition. However, you can be healthier and wealthier by getting wiser about planning meals and shopping.

Here are some guidelines that can help:

• Let the pyramid be your guide.
• Make it from scratch
• Have a game plan for shopping
• Check the unit prices of items
• Read food labels
• Buy in bulk...when it makes sense
• Eat at home
• Be prepared

Let the pyramid be your guide.

Many people plan their meals around meat, and leave grains, vegetables, and fruit for side dishes. However, according to the Food Guide Pyramid, the bulk of your diet should be made up of grains (bread, pasta, and rice) and fruits and vegetables. These are the foods at the base of the pyramid. Meats and dairy foods, which are higher on the pyramid, should be treated as side dishes and eaten less frequently. This is not only more economical but more healthful.

Here are a few examples of meals made mostly with foods from the bottom of the Pyramid:

• Chili: beans, vegetables, meat, served over rice with corn muffins or bread
• Stir-fry: vegetables with a small amount of meat served over rice or pasta
• Stew or soup: beans, vegetables, pasta, rice, meat or chicken, served with bread or rolls
• Taco: beans or meat with lettuce, tomato, onions, and a corn tortilla

Make it from scratch

Many of the prepackaged, boxed, canned, and frozen foods you buy from the store are high in fat, calories, sodium, sugar, and cost, compared to foods prepared at home. They may also be comparatively lower in vitamins and minerals. You pay for the fancy packaging and convenience of these items, but you get much less for your money. For example, you can make many more bags of popcorn from a bag of un-popped corn compared to buying a bag of already-popped popcorn. The pre-made popcorn is much more expensive and has more fat and sodium than what you can make at home. Of course, making food from scratch may take a little more time, but it can be well worth it in terms of cost and nutrition.

Have a game plan for shopping

Your game plan should include what you're going to buy and where you're going to buy it. Here are some tips on developing a shopping plan:

• Plan meals and snacks several days in advance. Then write out a shopping list, and stick to it.
• Compare prices among grocery stores. Shop at national chains and discount food outlets. Don't shop at convenience stores.
• Go to stores that sell generic foods, store brand foods, and foods in bulk.
• Use coupons with caution. They are often for foods that are more expensive. Don't buy junk food, or something you normally wouldn't buy, just because you have a coupon.
• Never shop on an empty stomach.
• Look for sales on items that are on your list.
• Make sure the food you buy is fresh. Food on sale is sometimes starting to get old. Always check the dates on perishable food such as milk and meat, because you want it to be safe.

Check the unit prices of items

The unit price calculates the cost of a product per unit. For example, a unit could be by the ounce, pound, or number of items in a package. Unit prices are usually marked on the shelf below the product. For example, let's say you're looking for canned beets and there are three different brands to choose from. If you look at the unit price below each one, you can find the brand that is cheapest, especially if you buy the largest can. However, it only makes sense to buy the largest can if you're sure you'll use it all.

Read food labels

It's easier to make the most nutritious choice when you know how to read the nutrition facts label. These labels contain the nutritional information and are found on most packaged foods. Use the nutrition facts label to focus on the facts that are most important to you such as the fat, sugar, or sodium content. Nutritional labels make it easier for you to compare similar products.

Buy in bulk...when it makes sense

Save time and money by buying in bulk. You can buy in bulk through supermarkets, buying clubs, food cooperatives, farmer's markets, and warehouses. When you buy in bulk, you can purchase a product in multiple or large units that can be stored, or from an open container in the store, such as a bin of rice where you can scoop out as much as you want. Before buying in bulk, keep the following tips in mind:

• Buy only products that your family will like and use often enough so that they will be used before spoiling or becoming outdated. Otherwise, you'll waste food and money.
• Not all bulk items are bargains. Make sure the item is really a good buy and saves you money. Check the unit price, don't just look at the size of the package.
• When you buy in bulk, you buy more than you can use before your next shopping trip. Be sure you have enough money to do this.
• You should know what type of storage is needed for the product and have enough space to store it.
• Beware that buying in bulk can lead families to overeat or eat too quickly. If this happens, you could run out of food or money before the end of the month. Make sure you can store food so that it won't get eaten too quickly.
• Know proper storage times for different foods. For example:

ground meats:	three to four months in the freezer
hot dogs:	one to two months in the freezer
eggs:	three to five weeks in the refrigerator
dry onions:	two months in the refrigerator
opened lunch meats:	three to five days in the refrigerator
dried peas and beans:	up to one year

Eat at home

Eating out can be expensive and the food is often high in fat, salt, and sugar. A spaghetti dinner at a restaurant could cost $10 or more but only a few dollars if you prepared it at home. At a restaurant, your extra costs go toward profits and tips. Consider having a potluck. When you entertain guests at home, ask them to bring a dish.

Be prepared

If you're going to be out running errands or shopping with your family, bring some healthy snacks and drinks with you. That way, if hunger hits, you won't be tempted to stop at a fast food restaurant or buy snacks from a vending machine — something that can hurt your wallet and your waistline. Whether you make snacks at home or buy them from the grocery store, it's less expensive than buying them in the mall.