SlideShare a Scribd company logo
1 of 18
Download to read offline
Healthy Meals…
  on a Budget
Healthy Options, Healthy Meals Conference
            September 30, 2011
Overview

Overview
• I’m confused: What’s healthy?
• Top 10 tips for eating cheap..and healthy
• Ultimate cheap and healthy meal
I’m confused…what’s healthy?
*Ninety percent of Americans think they eat healthfully, according to a January 2001
    Consumer Reports poll, yet 66% of us are overweight or obese
….If you’re confused by the onslaught of healthy diets and terminology, you’re not
    alone. Here is just a sample:

  Low fat                     Glycemic load               Low calorie
  Low carb                    High protein                Belly fat
  Vegan                       Trans fats                  Omega 3s
  Vegetarian                  Saturated fats              Zero-calorie
  Atkins diet                 BMI                         Whole grain
  Good carb/bad carb          Calories                    Instant
  Good fat/bad fat            Cholesterol (good/bad)      Organic
  South beach diet            Metabolism                  Natural
  Antioxidants                Exercise                    Superfoods
  Glycemic index              Diabetes (I/II)             Good for heart/brain/etc
*www.livestrong.com
“Health” and “Diet” foods are big
    business, low on nutrition
• In the US, Americans spend $40 Billion on weight loss programs and
  products
• Food marketing is also a multi-billion dollar industry: $4 Billion alone for
  fast food
• $15 Billion is spent marketing to kids (Kellogs spent $24 Million alone
  marketing Cheez-Its)                                          <5% ok
                                                                 other
• Yet, an independent study conducted by
  nutrition scientists found that on 23% of the             18%
                                                           Fruits
  24,000 items in a supermarket met only their            and Veg
  lowest criteria for a healthful food, and of that
  23%, 80% were fruits and vegetables                                  77%
                                                                                  Junk




http://www.businessweek.com/debateroom/archives/2008/01/the_diet_indust.html, S
upermarket study quoted from Marian Nestle, Food Politics.com
To know what’s healthy, follow
        these guidelines
Healthy food is:
1) Nutrient dense (nutritional bang for calorie buck)
2) In natural form (think apple, vs. apple jacks)
3) No added junk (trans fats, preservatives, artificial
   colors, conditioners, flavorings, etc)


         There’s no need to spend big bucks on heavily marketed
         “health” foods. It’s probably junk anyways.
Alissa’s Top 10 Tips for
    Eating Healthy on a Budget
1. Learn to cook
2. Focus on staples
3. Buy in bulk
4. Buy in-season produce
5. Freeze for later
6. Go old-school
7. Buy frozen produce
8. Buy close to the source
9. BYOB/C
10. Have a plan
#1 Learn to Cook
• Healthy take-out and restaurant items are rare, and they’re
  expensive
• If you don’t cook, you’re paying someone else to cook for you.
  You’re also likely paying for:
   – Packaging
   – Clean-up
   – Delivery/transportation
• If you buy uncooked, unprocessed ingredients, you’re paying
  for food and nothing else, which means you can afford good
  ingredients
• All you really need to know is how to boil water
#2 Focus on Staples
• Staple foods: eggs, whole grains (brown
  rice, whole wheat flour), beans, vegetables and
  fruits, maybe milk
• Unprocessed whole grains and beans are
  particularly cheap
• The following are not food groups, you don’t
  need to waste money on them:
  – Juice and Pop
  – Candy/cookies/dessert
  – Chips
#3 Buy in Bulk
    Average price/lb:
    –   Lima Beans: $1.15
    –   Black Beans: $1.15
    –   Lentils: < $1.00
    –   Brown Rice: $2.00
    –   Quinoa: $2.50
    –   Oats: <$1.00

    1 lb dried beans = 12, ½
       cup servings (100+
       calories)
    = 10 cents per servings

http://www.aaoobfoods.com/bulkfoods.htm
Nutrition information:
Black beans and Brown Rice
#4 Buy In-Season
• Seasonal produce is cheaper
• You’re paying less for
  storage, hopefully less for shipping
• Best scenario is to buy local
• NEO has incredible CSA
  offerings, including one that has
  limited-income subsidy offering:
    – The cost for the CSA to right is $16
      for 1 limited income family share
    – 20 pick-up locations in
      Cuyahoga, Lorain, and Summit
      counties
    – This share was price-compared at
      a leading chain grocery store at
      $42
    – Regular price is $22 per share
Screenshot and pricing from http://cityfresh.org/faq
#5 Freeze for later
• The EPA estimated that Americans generate roughly 30
  million tons of food waste each year
• $75 Billion worth of food ($250 for every person)
• Glass food storage containers: $1.50 each, and go from
  freezer to oven/microwave
• Chest freezers: $80 to $400, last 10 years
• Not just frugal, but home-made “fast food”
• Freeze:
    –   Prepared meals
    –   Produce
    –   Nuts
    –   Meat

http://www.nytimes.com/2008/05/18/weekinreview/18martin.html
#6 Go Old-School
• Eating like grandma or great-grandma is not only
  going to be cheaper, but healthier
• Our ancestors were forced to do less with more, and
  know how to prepare cheaper staples, cuts of meat
• Also more knowledgeable on food preservation
  techniques, such as canning




http://www.nytimes.com/2008/05/18/weekinreview/18martin.html
#7 Buy Frozen
•   Frozen produce is oftentimes cheaper
•   Can also be easier
•   Just as healthy, sometimes healthier than fresh
•   Buy frozen, NOT canned
      Examples prices:
          Fresh Asparagus $3.99/lb
          Frozen Asparagus $1.99/12 oz
          Fresh Green Beans $2.49/lb
          Frozen Green Beans $2.29/24 oz
          Fresh Broccoli Crowns $1.99/lb
          Frozen Broccoli Crowns $1.29/lb
          Fresh Blueberries $2.99/6 oz
          Frozen Blueberries $2.29/12 oz


http://queercents.com/2008/09/24/stretch-your-food-dollar-fresh-vs-frozen/
#8 Buy Close to the Source
• These days you’re paying for a lot more than food when you
  go to the grocery store:
      – Farmer
      – Packaging (cardboard, plastic, printing labels)
      – Shipping by air or ground: farmer to processor, processor to main
        distributor, distributor to local distributor, local distributor to grocery
        store (average food travels 1500 to 2500 miles)
      – Storing: cooling costs for foods that spoil
      – Each entity along the way takes their $ margin $
• By comparison, buying local produce at farm stand only pays
  farmer’s costs


http://en.wikipedia.org/wiki/Food_miles
#9 BYOB/C
• Bring Your Own Beverage/Container
• You have no nutritional need to drink anything but water, which is
  FREE or close to it
• Water containers are cheap, re-usable and frequent give-aways
• Save $$ by avoiding:
      –   Pop
      –   Lattes
      –   Juices or imitation juices
      –   Anything else that’s not water
• Bonus: follow this rule and you’ll probably lose weight and have
  more energy
• Tea, when you make it yourself, is also dirt cheap (Organic Green
  Tea from whole foods: 80 tea bags for $2.99 = <4 cents per cup)

http://en.wikipedia.org/wiki/Food_miles
#10 Have a Plan

• Planning is critical
• Cooking cheap staples like rice, beans, eggs is
  easy, has short “active” preparation time, but
  does require you to think ahead
• For example, beans require soaking 8 hours
  and boiling 30-45 minutes
• Not likely to do this when you’re already
  hungry
Ultimate Cheap and Healthy
             Meal
Feed a family of 4 for $4
• ½ cup black beans ($0.12)
• 1 cup brown rice ($0.33)
• 4 ounces frozen broccoli ($0.32)
= $0.77
(round up to $1 for some spices and a little
  butter/olive oil)

More Related Content

What's hot

Preparing food safely for fairs and festivals
Preparing food safely for fairs and festivalsPreparing food safely for fairs and festivals
Preparing food safely for fairs and festivalsAmy Peterson
 
Learn Grow Feb2009
Learn Grow Feb2009Learn Grow Feb2009
Learn Grow Feb2009guest72042d
 
Cold Pizza for Breakfast - Food Safety Tips for Teens
Cold Pizza for Breakfast - Food Safety Tips for TeensCold Pizza for Breakfast - Food Safety Tips for Teens
Cold Pizza for Breakfast - Food Safety Tips for TeensAmy Peterson
 
Food Waste, Food Insecurity, and Food Recovery (w/ notes)
Food Waste, Food Insecurity, and Food Recovery (w/ notes)Food Waste, Food Insecurity, and Food Recovery (w/ notes)
Food Waste, Food Insecurity, and Food Recovery (w/ notes)Danielle Logoluso
 
Industrial Food Landscape
Industrial Food LandscapeIndustrial Food Landscape
Industrial Food LandscapeChristian Grupp
 
FOOD WASTAGE AND VALUE OF FOOD
FOOD WASTAGE AND VALUE OF FOOD FOOD WASTAGE AND VALUE OF FOOD
FOOD WASTAGE AND VALUE OF FOOD tejanaga srinivas
 
Choose MyPlate: Selected Consumer Messages
Choose MyPlate: Selected Consumer MessagesChoose MyPlate: Selected Consumer Messages
Choose MyPlate: Selected Consumer MessagesAlice Henneman
 
Health benefits of seasonal fruits
Health benefits of seasonal fruitsHealth benefits of seasonal fruits
Health benefits of seasonal fruitsgeetgoyal94
 
The Pocketbook & the Pantry: How Your Paycheck Impacts Your Diet
The Pocketbook & the Pantry: How Your Paycheck Impacts Your DietThe Pocketbook & the Pantry: How Your Paycheck Impacts Your Diet
The Pocketbook & the Pantry: How Your Paycheck Impacts Your DietFood Insight
 
12 foods-that-are-worth-t
12 foods-that-are-worth-t12 foods-that-are-worth-t
12 foods-that-are-worth-tgregoriop
 
Food sustainability
Food sustainabilityFood sustainability
Food sustainabilitymarxer
 
Mix It Up - Food Mixes in a Jar
Mix It Up - Food Mixes in a Jar Mix It Up - Food Mixes in a Jar
Mix It Up - Food Mixes in a Jar Alice Henneman
 

What's hot (20)

Eating Healthy On A Budget
Eating Healthy On A BudgetEating Healthy On A Budget
Eating Healthy On A Budget
 
Is Your Diet Toxic?
Is Your Diet Toxic?Is Your Diet Toxic?
Is Your Diet Toxic?
 
Preparing food safely for fairs and festivals
Preparing food safely for fairs and festivalsPreparing food safely for fairs and festivals
Preparing food safely for fairs and festivals
 
Learn Grow Feb2009
Learn Grow Feb2009Learn Grow Feb2009
Learn Grow Feb2009
 
Hinsdale Fruits Veggies Curriculum
Hinsdale Fruits Veggies CurriculumHinsdale Fruits Veggies Curriculum
Hinsdale Fruits Veggies Curriculum
 
Cold Pizza for Breakfast - Food Safety Tips for Teens
Cold Pizza for Breakfast - Food Safety Tips for TeensCold Pizza for Breakfast - Food Safety Tips for Teens
Cold Pizza for Breakfast - Food Safety Tips for Teens
 
A Mindful Foodie's NOTEBOOK
A Mindful Foodie's NOTEBOOKA Mindful Foodie's NOTEBOOK
A Mindful Foodie's NOTEBOOK
 
Food Waste, Food Insecurity, and Food Recovery (w/ notes)
Food Waste, Food Insecurity, and Food Recovery (w/ notes)Food Waste, Food Insecurity, and Food Recovery (w/ notes)
Food Waste, Food Insecurity, and Food Recovery (w/ notes)
 
Think-Eat-Save
Think-Eat-SaveThink-Eat-Save
Think-Eat-Save
 
Parent Wellness
Parent WellnessParent Wellness
Parent Wellness
 
Industrial Food Landscape
Industrial Food LandscapeIndustrial Food Landscape
Industrial Food Landscape
 
FOOD WASTAGE AND VALUE OF FOOD
FOOD WASTAGE AND VALUE OF FOOD FOOD WASTAGE AND VALUE OF FOOD
FOOD WASTAGE AND VALUE OF FOOD
 
Choose MyPlate: Selected Consumer Messages
Choose MyPlate: Selected Consumer MessagesChoose MyPlate: Selected Consumer Messages
Choose MyPlate: Selected Consumer Messages
 
Health benefits of seasonal fruits
Health benefits of seasonal fruitsHealth benefits of seasonal fruits
Health benefits of seasonal fruits
 
Love food...Hate waste
Love food...Hate wasteLove food...Hate waste
Love food...Hate waste
 
The Pocketbook & the Pantry: How Your Paycheck Impacts Your Diet
The Pocketbook & the Pantry: How Your Paycheck Impacts Your DietThe Pocketbook & the Pantry: How Your Paycheck Impacts Your Diet
The Pocketbook & the Pantry: How Your Paycheck Impacts Your Diet
 
Divya chhabra
Divya chhabraDivya chhabra
Divya chhabra
 
12 foods-that-are-worth-t
12 foods-that-are-worth-t12 foods-that-are-worth-t
12 foods-that-are-worth-t
 
Food sustainability
Food sustainabilityFood sustainability
Food sustainability
 
Mix It Up - Food Mixes in a Jar
Mix It Up - Food Mixes in a Jar Mix It Up - Food Mixes in a Jar
Mix It Up - Food Mixes in a Jar
 

Viewers also liked

Eating right -your_health_depends_on_it!
Eating right -your_health_depends_on_it!Eating right -your_health_depends_on_it!
Eating right -your_health_depends_on_it!ClevelandFoodbank
 
Informational powerpoint CFB Help Center updated october 2013
Informational powerpoint CFB Help Center updated october 2013Informational powerpoint CFB Help Center updated october 2013
Informational powerpoint CFB Help Center updated october 2013ClevelandFoodbank
 
Healthy options, healthy meals keynote
Healthy options, healthy meals keynoteHealthy options, healthy meals keynote
Healthy options, healthy meals keynoteClevelandFoodbank
 
Ohio Benefit Bank presentation 2012
Ohio Benefit Bank presentation 2012Ohio Benefit Bank presentation 2012
Ohio Benefit Bank presentation 2012ClevelandFoodbank
 
Understanding Mental Health and Mental Illness
Understanding Mental Health and Mental IllnessUnderstanding Mental Health and Mental Illness
Understanding Mental Health and Mental IllnessTeenMentalHealth.org
 

Viewers also liked (7)

Eating right -your_health_depends_on_it!
Eating right -your_health_depends_on_it!Eating right -your_health_depends_on_it!
Eating right -your_health_depends_on_it!
 
OBB standard power point
OBB standard power pointOBB standard power point
OBB standard power point
 
Emergency food & health
Emergency food & healthEmergency food & health
Emergency food & health
 
Informational powerpoint CFB Help Center updated october 2013
Informational powerpoint CFB Help Center updated october 2013Informational powerpoint CFB Help Center updated october 2013
Informational powerpoint CFB Help Center updated october 2013
 
Healthy options, healthy meals keynote
Healthy options, healthy meals keynoteHealthy options, healthy meals keynote
Healthy options, healthy meals keynote
 
Ohio Benefit Bank presentation 2012
Ohio Benefit Bank presentation 2012Ohio Benefit Bank presentation 2012
Ohio Benefit Bank presentation 2012
 
Understanding Mental Health and Mental Illness
Understanding Mental Health and Mental IllnessUnderstanding Mental Health and Mental Illness
Understanding Mental Health and Mental Illness
 

Similar to Healthy mealsbudget 9_30_2011

Girl Scout Senior Troop 25267 Sow What? Presentation
Girl Scout Senior Troop 25267 Sow What? PresentationGirl Scout Senior Troop 25267 Sow What? Presentation
Girl Scout Senior Troop 25267 Sow What? PresentationMaysonPlanck
 
Healthier eating
Healthier eatingHealthier eating
Healthier eatingkthornbury2
 
Eating Healthy On A Budget
Eating Healthy On A Budget Eating Healthy On A Budget
Eating Healthy On A Budget CHCBC
 
LFHW presentation
LFHW presentation LFHW presentation
LFHW presentation RFYC
 
RFYC Love Food Hate Waste presentation
RFYC Love Food Hate Waste presentationRFYC Love Food Hate Waste presentation
RFYC Love Food Hate Waste presentationRFYC
 
LHI Powerpoint
LHI PowerpointLHI Powerpoint
LHI PowerpointBei Wu
 
I can make healthy food hahahahaha
I can make healthy food hahahahahaI can make healthy food hahahahaha
I can make healthy food hahahahahaRoadTrip5
 
ADEX - convencion organicos 12
ADEX - convencion organicos 12ADEX - convencion organicos 12
ADEX - convencion organicos 12Hernani Larrea
 
Healthy Eating for College Students on Budget
Healthy Eating for College Students on BudgetHealthy Eating for College Students on Budget
Healthy Eating for College Students on BudgetJames Wright
 
hs_fast_food_powerpoint_7_29_11.ppt
hs_fast_food_powerpoint_7_29_11.ppths_fast_food_powerpoint_7_29_11.ppt
hs_fast_food_powerpoint_7_29_11.pptakamkhalidmohammed
 
Eat Healthy On A Budget
Eat Healthy On A BudgetEat Healthy On A Budget
Eat Healthy On A BudgetShawna Ilagan
 
Stop Making Cancer
Stop Making CancerStop Making Cancer
Stop Making CancerThomas Lodi
 
Presentation 2 joanna_dolgoff
Presentation 2 joanna_dolgoffPresentation 2 joanna_dolgoff
Presentation 2 joanna_dolgoffCHC Connecticut
 

Similar to Healthy mealsbudget 9_30_2011 (20)

Nutrition Ed Presentation.pptx
Nutrition Ed Presentation.pptxNutrition Ed Presentation.pptx
Nutrition Ed Presentation.pptx
 
Girl Scout Senior Troop 25267 Sow What? Presentation
Girl Scout Senior Troop 25267 Sow What? PresentationGirl Scout Senior Troop 25267 Sow What? Presentation
Girl Scout Senior Troop 25267 Sow What? Presentation
 
Healthier eating
Healthier eatingHealthier eating
Healthier eating
 
Eating Healthy On A Budget
Eating Healthy On A Budget Eating Healthy On A Budget
Eating Healthy On A Budget
 
NZ Paleo
NZ PaleoNZ Paleo
NZ Paleo
 
Food sustainability
Food sustainabilityFood sustainability
Food sustainability
 
CS fall 03
CS fall 03CS fall 03
CS fall 03
 
LFHW presentation
LFHW presentation LFHW presentation
LFHW presentation
 
RFYC Love Food Hate Waste presentation
RFYC Love Food Hate Waste presentationRFYC Love Food Hate Waste presentation
RFYC Love Food Hate Waste presentation
 
LHI Powerpoint
LHI PowerpointLHI Powerpoint
LHI Powerpoint
 
I can make healthy food hahahahaha
I can make healthy food hahahahahaI can make healthy food hahahahaha
I can make healthy food hahahahaha
 
ADEX - convencion organicos 12
ADEX - convencion organicos 12ADEX - convencion organicos 12
ADEX - convencion organicos 12
 
Healthy Eating for College Students on Budget
Healthy Eating for College Students on BudgetHealthy Eating for College Students on Budget
Healthy Eating for College Students on Budget
 
Nutrition Day 3
Nutrition Day 3Nutrition Day 3
Nutrition Day 3
 
hs_fast_food_powerpoint_7_29_11.ppt
hs_fast_food_powerpoint_7_29_11.ppths_fast_food_powerpoint_7_29_11.ppt
hs_fast_food_powerpoint_7_29_11.ppt
 
Eat Healthy On A Budget
Eat Healthy On A BudgetEat Healthy On A Budget
Eat Healthy On A Budget
 
HEALTHY EATING SERIES
HEALTHY EATING SERIESHEALTHY EATING SERIES
HEALTHY EATING SERIES
 
Stop Making Cancer
Stop Making CancerStop Making Cancer
Stop Making Cancer
 
healthyeating
healthyeatinghealthyeating
healthyeating
 
Presentation 2 joanna_dolgoff
Presentation 2 joanna_dolgoffPresentation 2 joanna_dolgoff
Presentation 2 joanna_dolgoff
 

Healthy mealsbudget 9_30_2011

  • 1. Healthy Meals… on a Budget Healthy Options, Healthy Meals Conference September 30, 2011
  • 2. Overview Overview • I’m confused: What’s healthy? • Top 10 tips for eating cheap..and healthy • Ultimate cheap and healthy meal
  • 3. I’m confused…what’s healthy? *Ninety percent of Americans think they eat healthfully, according to a January 2001 Consumer Reports poll, yet 66% of us are overweight or obese ….If you’re confused by the onslaught of healthy diets and terminology, you’re not alone. Here is just a sample: Low fat Glycemic load Low calorie Low carb High protein Belly fat Vegan Trans fats Omega 3s Vegetarian Saturated fats Zero-calorie Atkins diet BMI Whole grain Good carb/bad carb Calories Instant Good fat/bad fat Cholesterol (good/bad) Organic South beach diet Metabolism Natural Antioxidants Exercise Superfoods Glycemic index Diabetes (I/II) Good for heart/brain/etc *www.livestrong.com
  • 4. “Health” and “Diet” foods are big business, low on nutrition • In the US, Americans spend $40 Billion on weight loss programs and products • Food marketing is also a multi-billion dollar industry: $4 Billion alone for fast food • $15 Billion is spent marketing to kids (Kellogs spent $24 Million alone marketing Cheez-Its) <5% ok other • Yet, an independent study conducted by nutrition scientists found that on 23% of the 18% Fruits 24,000 items in a supermarket met only their and Veg lowest criteria for a healthful food, and of that 23%, 80% were fruits and vegetables 77% Junk http://www.businessweek.com/debateroom/archives/2008/01/the_diet_indust.html, S upermarket study quoted from Marian Nestle, Food Politics.com
  • 5. To know what’s healthy, follow these guidelines Healthy food is: 1) Nutrient dense (nutritional bang for calorie buck) 2) In natural form (think apple, vs. apple jacks) 3) No added junk (trans fats, preservatives, artificial colors, conditioners, flavorings, etc) There’s no need to spend big bucks on heavily marketed “health” foods. It’s probably junk anyways.
  • 6. Alissa’s Top 10 Tips for Eating Healthy on a Budget 1. Learn to cook 2. Focus on staples 3. Buy in bulk 4. Buy in-season produce 5. Freeze for later 6. Go old-school 7. Buy frozen produce 8. Buy close to the source 9. BYOB/C 10. Have a plan
  • 7. #1 Learn to Cook • Healthy take-out and restaurant items are rare, and they’re expensive • If you don’t cook, you’re paying someone else to cook for you. You’re also likely paying for: – Packaging – Clean-up – Delivery/transportation • If you buy uncooked, unprocessed ingredients, you’re paying for food and nothing else, which means you can afford good ingredients • All you really need to know is how to boil water
  • 8. #2 Focus on Staples • Staple foods: eggs, whole grains (brown rice, whole wheat flour), beans, vegetables and fruits, maybe milk • Unprocessed whole grains and beans are particularly cheap • The following are not food groups, you don’t need to waste money on them: – Juice and Pop – Candy/cookies/dessert – Chips
  • 9. #3 Buy in Bulk Average price/lb: – Lima Beans: $1.15 – Black Beans: $1.15 – Lentils: < $1.00 – Brown Rice: $2.00 – Quinoa: $2.50 – Oats: <$1.00 1 lb dried beans = 12, ½ cup servings (100+ calories) = 10 cents per servings http://www.aaoobfoods.com/bulkfoods.htm
  • 11. #4 Buy In-Season • Seasonal produce is cheaper • You’re paying less for storage, hopefully less for shipping • Best scenario is to buy local • NEO has incredible CSA offerings, including one that has limited-income subsidy offering: – The cost for the CSA to right is $16 for 1 limited income family share – 20 pick-up locations in Cuyahoga, Lorain, and Summit counties – This share was price-compared at a leading chain grocery store at $42 – Regular price is $22 per share Screenshot and pricing from http://cityfresh.org/faq
  • 12. #5 Freeze for later • The EPA estimated that Americans generate roughly 30 million tons of food waste each year • $75 Billion worth of food ($250 for every person) • Glass food storage containers: $1.50 each, and go from freezer to oven/microwave • Chest freezers: $80 to $400, last 10 years • Not just frugal, but home-made “fast food” • Freeze: – Prepared meals – Produce – Nuts – Meat http://www.nytimes.com/2008/05/18/weekinreview/18martin.html
  • 13. #6 Go Old-School • Eating like grandma or great-grandma is not only going to be cheaper, but healthier • Our ancestors were forced to do less with more, and know how to prepare cheaper staples, cuts of meat • Also more knowledgeable on food preservation techniques, such as canning http://www.nytimes.com/2008/05/18/weekinreview/18martin.html
  • 14. #7 Buy Frozen • Frozen produce is oftentimes cheaper • Can also be easier • Just as healthy, sometimes healthier than fresh • Buy frozen, NOT canned Examples prices: Fresh Asparagus $3.99/lb Frozen Asparagus $1.99/12 oz Fresh Green Beans $2.49/lb Frozen Green Beans $2.29/24 oz Fresh Broccoli Crowns $1.99/lb Frozen Broccoli Crowns $1.29/lb Fresh Blueberries $2.99/6 oz Frozen Blueberries $2.29/12 oz http://queercents.com/2008/09/24/stretch-your-food-dollar-fresh-vs-frozen/
  • 15. #8 Buy Close to the Source • These days you’re paying for a lot more than food when you go to the grocery store: – Farmer – Packaging (cardboard, plastic, printing labels) – Shipping by air or ground: farmer to processor, processor to main distributor, distributor to local distributor, local distributor to grocery store (average food travels 1500 to 2500 miles) – Storing: cooling costs for foods that spoil – Each entity along the way takes their $ margin $ • By comparison, buying local produce at farm stand only pays farmer’s costs http://en.wikipedia.org/wiki/Food_miles
  • 16. #9 BYOB/C • Bring Your Own Beverage/Container • You have no nutritional need to drink anything but water, which is FREE or close to it • Water containers are cheap, re-usable and frequent give-aways • Save $$ by avoiding: – Pop – Lattes – Juices or imitation juices – Anything else that’s not water • Bonus: follow this rule and you’ll probably lose weight and have more energy • Tea, when you make it yourself, is also dirt cheap (Organic Green Tea from whole foods: 80 tea bags for $2.99 = <4 cents per cup) http://en.wikipedia.org/wiki/Food_miles
  • 17. #10 Have a Plan • Planning is critical • Cooking cheap staples like rice, beans, eggs is easy, has short “active” preparation time, but does require you to think ahead • For example, beans require soaking 8 hours and boiling 30-45 minutes • Not likely to do this when you’re already hungry
  • 18. Ultimate Cheap and Healthy Meal Feed a family of 4 for $4 • ½ cup black beans ($0.12) • 1 cup brown rice ($0.33) • 4 ounces frozen broccoli ($0.32) = $0.77 (round up to $1 for some spices and a little butter/olive oil)