This guide provides information to help readers eat healthy on a budget. It includes guidelines for a healthy diet based on the USDA MyPlate recommendations. Tips are provided for grocery shopping, meal planning, and comparing unit prices to save money. Additional sections cover shopping at farmers markets, seasonal recipes, and information on food assistance programs and local food resources. The guide aims to educate readers on nutrition and making affordable healthy food choices.

1. HEALTHY EATING ON A
BUDGET

2. ABOUT THE GUIDE
Living a healthy life without breaking the bank can be a challenge
at times, but it doesn’t always have to be so difficult. The Campus
Kitchen at created this guide to help anyone living in
the community to discover different ways to eat healthy on a budget.
Within this booklet you will find:
Guidelines for a healthy diet
Tips for grocery shopping on a budget
Tips for shopping at farmers markets
Healthy seasonal recipes
Resources for food assistance
We hope that this guide will help you put delicious and nutritious
meals on your table!

3. GUIDELINES FOR A HEALTHY DIET
You can increase your knowledge about healthy foods and how to distinguish
between healthy and non-healthy by following USDA MyPlate guidelines and
their recommendations for reading a nutrition label.
TIPS FOR GROCERY SHOPPING ON A BUDGET
Building off the information learned in Guidelines for a Healthy Diet, you can
increase your knowledge of how to create a weekly grocery list on a budget by
following the tips for meal planning and grocery shopping.
TIPS FOR SHOPPING AT FARMERS MARKETS
Farmers markets are great places to buy fresh local produce that can be
included in your weekly grocery shopping trips. For SNAP benefits, many
farmers markets will provide information on how to use your SNAP benefits at
farmers markets.
HEALTHY SEASONAL RECIPES
This guide provides easy-to-make recipes that highlight seasonal produce for
each season (winter, spring, summer, and fall).
RESOURCES FOR FOOD ASSISTANCE
SNAP (food stamps) and SNAP Employment and Training (SNAP E&T) are just
a few of the federal programs that aim to help those in need with purchasing
healthy meals and developing job skills. This guide provides information about
each program, if you are eligible to receive these benefits, and whether you
can use SNAP benefits at farmers markets. This guide also provides information
about local food pantries, soup kitchens and other services that can provide
temporary food relief.
HOW TO USE THIS
GUIDE

4. TABLE OF CONTENTS
A Guide for Healthy Eating...................................................................1
USDA MyPlate...........................................................................................2
All About MyPlate.....................................................................................3
How to Read a Nutrition Facts Label.........................................................4
Tips for Healthy Eating on a Budget..........................................................5
How to Compare Unit Prices.....................................................................7
Tips for Shopping at a Farmers Market.....................................................8
Farmers Market Locations.........................................................................9
SeasonalRecipes................................................................................10
A Note on the Recipes.............................................................................11
Winter: sweet potato and mushroom tacos...........................................12
Spring:asparagusquiche.........................................................................13
Summer: whole wheat pasta primavera.................................................14
Fall: apple spice pancakes.......................................................................15
FoodAssistance..................................................................................16
SNAP (food stamps).................................................................................17
SNAP Employment and Training (SNAP E&T)..........................................18
Using SNAP Benefits at Farmers Markets................................................19
Food Pantries..........................................................................................20
SoupKitchens..........................................................................................21
Other Services.........................................................................................22
Top Tips from this Guide.........................................................................23

5. A GUIDE TO
HEALTHY EATING

6. USDA MYPLATE
MyPlate is a helpful visual that shows what a healthy diet may look like. MyPlate is a
reminder that we should eat a variety of fresh fruits and vegetables, whole grains, and
lean protein each day. It’s also very important to consider what we drink throughout the
day.
2

7. ALL ABOUT
MYPLATE
3
FRUITS
Different colored fruits provide our bodies
with nutrients that support a healthy life.
For example, blueberries, raspberries,
bananas and apples. Fresh fruits that are in
season are often the most affordable and
nutritious options, but canned, frozen, and
dried fruits can also be a part of a healthy
diet.
VEGETABLES
Different colored vegetables, including
dark-green, red and orange, and starchy,
provide our bodies with nutrients that
support a healthy life. For example, broccoli,
green beans, sweet potatoes, and black
beans. Fresh vegetables that are in season
are often the most affordable and nutritious
options, but canned, frozen, and dried
vegetables can also be a part of a healthy
diet.
GRAINS
At least half of the grains eaten each day
should come from whole grain sources,
such as whole wheat pasta, whole wheat
bread, brown rice, popcorn, and oats. Buy
your favorite grains in bulk for the most
affordable option.
PROTEIN
For an adult, about 5 to 6 ounces of lean
meat, lean poultry, fish, and
plant-based sources should be eaten daily.
These foods include skinless chicken,
skinless turkey, tilapia, salmon, beans,
lentils, and tofu. Vegetarian, plant-based
protein sources are often more affordable
than meat or fish.
DAIRY AND OTHER SOURCES OF
CALCIUM
The small blue circle on the top right of the
MyPlate encourages you to drink low fat
or fat-free dairy as part of a healthy diet.
Low-fat dairy is a great source of protein,
potassium, calcium, and vitamin D. If you
are lactose-intolerant or prefer not to eat
dairy, healthy options include soy products,
collard greens, kale, bok choy, and broccoli.
HYDRATION
Water and low-fat or non-fat dairy are great
beverage choices to drink with meals and
throughout the day. Try to avoid drinks
with a lot of added sugars, like soft drinks,
energy drinks, and specialty coffee or tea
drinks.

8. HOW TO READ A
NUTRITION FACTS LABEL
You can read the nutrition facts label on food packaging to tell if a food is a healthy option.
Here are a few things to consider when looking at a nutrition facts label:
1. Serving Size: Check the serving size and servings per container.
2. Calories: Pay attention to calories to help you manage your weight.
3. Nutrients to Limit: Try to choose foods that are low in saturated fat, trans fat, sodium,
cholesterol, and sugar.
4. Nutrients to Increase: Look for foods that have dietary fiber, vitamin A, vitamin C,
calcium, and iron.
5. % Daily Value: Check percentages to see if the nutrient is within total daily allowance.
1. Start Here
2. Check calories
and calories from
fat. Look for foods
with at least twice
as many calories as
calories from fat.
3. Look for foods
with less (<5% DV) of
Cholesterol,
Saturated Fat, Sugar,
and Sodium.
5. These
numbers tell you
how much this food
counts towards
your total daily
allowance.
4. Look for foods
with more (>20%)
of these.
4

9. TIPS FOR HEALTHY
EATING ON A BUDGET
MEAL PLANNING
Meal Planning helps you and your family plan healthy meals in advance by creating
weekly grocery lists and budgets.
PICK ONE DESIGNATED DAY OF THE WEEK TO GO GROCERY SHOPPING AND PLAN
AHEAD.
• Create a list of food that you and your family will eat for the week and stick to your
list.
• Allow yourself enough time at the store to compare unit prices, read food labels,
and look at fresh versus frozen/canned options.
• Don’t go shopping on an empty stomach. It can help to eat a healthy snack 30
minutes before going to the store.
STOCK YOUR KITCHEN PANTRY WITH YOUR FAVORITE STAPLES.
A few healthy suggestions include dried beans and lentils, brown rice, whole wheat pasta,
oats, vegetable or chicken stock, spices, and herbs.
CHECK YOUR NEWSPAPER, RECEIPTS, AND GROCERY STORE FOR COUPONS OR SALES ON
FOOD YOU ENJOY.
PURCHASE WHOLE FRUITS AND VEGETABLES THAT ARE IN SEASON.
If the produce on your grocery list is not in season, canned or frozen may be more
affordable.
5

10. GROCERY SHOPPING
By following the meal planning and grocery shopping tips you will increase your
knowledge about eating healthy on a budget, making smart food choices, and
increase how much you cook and eat at home.
SHOP AROUND THE PERIMETER OF THE GROCERY STORE FIRST.
This is often where you will find the healthiest options, like fresh produce, lean
meat, fish, and low-fat dairy.
SEARCH FOR THE LESS EXPENSIVE BRANDS OF THE FOOD ON YOUR LIST.
Store brands are often found on the top or bottom of grocery store shelves.
STORE FOOD AS SOON AS YOU ARRIVE HOME.
• Fruits and vegetables that do not need to be stored in a refrigerator include
bananas, apples, potatoes, onions, and winter squash.
• Refrigerate all fruit and vegetables within 2 hours if they have been cut or
peeled.
TIPS FOR HEALTHY
EATING ON A BUDGET
6

11. HOW TO COMPARE UNIT
PRICES AND SAVE MONEY
Comparing unit prices of similar products is an easy way to save money. The unit
price is usually found on the shelf directly under the food and is listed as price
per ounce or price per pound. Foods that are packaged in large amounts, store
brands, and whole fruits and vegetables will often have a lower unit price.
In the example below, the vanilla yogurt that comes in a 32 oz. container has a
higher total price, but a lower unit price, so it is actually more
affordable than the vanilla yogurt packaged in an 8 oz. container.
Unit Price = Total Price / Size
$1.52
VANILLA YOGURT
19 ¢
per ounce
8 oz
$4.99
*When comparing unit prices be aware of how much you actually need. To
prevent food waste include in your meal plan how to prepare and store extra
food.
VANILLA YOGURT32 oz
15.6 ¢
per ounce
Total Price
Total Price
Size
Size
Unit Price
Unit Price
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12. 8
PLAN AHEAD!
• Search for a farmers market in your community.
• Use Meal Planning tips to create weekly grocery lists.
ARRIVE AT THE MARKET EARLY
Arriving early, especially on hot days, will help you beat the crowds and the heat.
BRING A REUSABLE BAG
It’s better for the environment and some vendors charge a small fee for plastic bags.
VISIT THE MAIN FARMERS MARKET STAND
The main farmers market stand is often where you will find any information on using
SNAP EBT cards, debit cards, or coupons.
TAKE YOUR TIME
Wander around the entire market to get a feel for what is available and where you can
find the best prices then decide which vendors to visit to purchase your produce.
START WITH YOUR FAVORITE PRODUCE FIRST
Start with fruit and vegetables you are familiar with and only buy what you will be able to
eat within a week.
STRIKE UP A CONVERSATION
Ask the vendors for suggestions on how to pick, prepare, and store the produce you buy.
STORE FOOD AS SOON AS YOU ARRIVE HOME
• Store any food that needs to be refrigerated.
• Freeze any produce you won’t be able to eat within the week.
TIPS FOR SHOPPING AT A
FARMERS MARKET

13. FARMERS MARKET
• Location:
• Dates:
• Time:
• Location:
• Dates:
• Time:
• Location:
• Dates:
• Time:
• Location:
• Dates:
• Time:
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14. SEASONAL
RECIPES

15. The following recipes feature a seasonal vegetable or fruit for
winter, spring, summer, and fall. The recipes are quick and easy to
prepare, but require an oven or stove top. Hopefully these recipes will inspire
you to use seasonal produce as much as possible. Listed below are other fruits
and vegetables harvested during each season.
Each recipe includes the price of the ingredients in one serving. The
prices are estimates that will vary depending on the time of year and where you
buy the food. Be sure to look for the lowest unit price when you shop for the
ingredients! You may also want to get creative and substitute for other produce
that is in season and more affordable.
WINTER SPRING
11
SUMMER FALL
A NOTE ON THE
RECIPES

16. WINTER:
sweet potato and mushroom tacos
Serves 4
Prep Time: 5 minutes
Cook Time: 13 minutes
Materials Needed: Cutting board, sharp
knife, skillet, medium bowl, measuring
cups/spoons, and stirring spoon
Ingredients
Coleslaw:
2 cups purple cabbage, shredded
1 raw beet, peeled and shredded
juice of 1 lime
1 clove of garlic, crushed
Sweet potato and mushroom filling:
1 tbsp canola or olive oil
1/2 medium onion, chopped
2 cups sweet potato, diced
2 cups button mushrooms, diced
1/2 tsp cumin
1/4 chili powder
4 corn tortillas
1/4 cup cilantro, chopped
ESTIMATED COST
per recipe: $5.02
per serving: $1.26
Instructions
Coleslaw:
1. In a medium bowl combine cabbage, beet,
lime juice, and garlic. Set aside.
Filling:
1. Heat oil in a skillet over medium heat.
Add chopped onion and sauté for 1-2 minutes.
2. Add sweet potato and sauté for about 5
minutes.
3. Add mushrooms and spices and stir to
combine. Cover for about 5 minutes or
until the vegetables are lightly browned and
easily pierced with a fork.
Taco assembly:
1. Heat corn tortillas in a skillet over
medium heat for about 1 minute or until soft
or heat in microwave on high heat for 10
seconds.
2. Place a heaping spoonful of coleslaw on
each tortilla and top with sweet potato,
mushroom, and cilantro. For heartier
tacos, add black beans, grilled chicken, grilled
shrimp, or tofu.
12

17. SPRING:
asparagus quiche
13
Serves 8
Prep Time: 5 minutes
Cook Time: 60 minutes
Materials Needed: 9-inch pie dish,
cutting board, sharp knife, skillet, medium
bowl, whisk, measuring cups/spoons, and
stirring spoon
Ingredients
1 nine-inch whole wheat pie crust
1 tsp canola or olive oil
2 cups asparagus, chopped into 1 inch
pieces
1/2 medium onion, diced
5 eggs
1 cup skim milk
1/2 cup shredded swiss chesse
1/2 tsp salt
1/4 tsp paprika
1/4 tsp cayenne pepper
ESTIMATED COST
per recipe: $6.07
per serving: $0.76
Instructions
1. Preheat oven to 425F. Place pie crust in a
9-inch pie dish and bake in the oven for 15
minutes. Remove from the oven and let the
pie crust cool. Decrease oven temperature to
325F.
2. Heat oil in a skillet over medium heat.
Add asparagus and onion and sauté for 8-10
minutes. Set aside and let cool.
3. In a medium bowl, whisk together the eggs,
milk, cheese, salt, paprika, and
cayenne pepper.
4. Add the cooled asparagus and
onions to the egg mixture and carefully pour
into the pie dish. Bake in the oven at 325F for
25-30 minutes.
**Fresh or frozen spinach would be a
perfect substitute for asparagus!

18. SUMMER:
whole wheat pasta primavera
14
Serves 4
Prep Time: 5 minutes
Cook Time: 40 minutes
Materials Needed: Cutting board, sharp
knife, skillet, baking sheet, large bowl,
measuring cups/spoons, stockpot,
colander, and stirring spoon
Ingredients
2 cups of whole wheat penne pasta
1/2 cup zucchini, sliced and quartered
1/2 cup yellow squash, sliced and
quartered
1/2 medium onion, thinly sliced
1 red bell pepper, chopped
2 tbsp canola or live oil
juice of 1 lemon
2 tsp dried italian herbs
1/4 cup shredded parmesan cheese
ESTIMATED COST
per recipe: $3.09
per serving: $0.77
Instructions
1. Preheat oven to 425F.
2. Toss zucchini, yellow squash, onion, and
bell pepper with oil and spread on a greased
baking sheet. Place in oven and roast for
15-20 minutes or until veggies have started to
brown.
3. Remove the vegetables from the oven and
sprinkle with lemon juice and herbs.
4. Cook whole wheat penne pasta until
al dente according to package instruction.
Set cooked pasta aside and reserve 1/2 cup
cooking water.
5. In a large bowl, mix pasta, water, and
roasted veggies.
6. Serve pasta with shredded parmesan
cheese.
**Add grilled chicken, shrimp, or tofu for
extra protein!

19. FALL:
apple spice pancakes
Serves 4
Prep Time: 5 minute
Cook Time: 25 minutes
Materials Needed: Cutting board, sharp
knife, skillet, small bowl, large bowl,
whisk, measuring cups/spoons, stirring
spoon, and spatula
Ingredients
1 cup skim milk
1 tbsp apple cider vinegar
1 cup whole wheat flour
2 tsp sugar
1/2 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp ground nutmeg
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg
2 tbsp canola oil, plus 1 tsp for cooking
1/2 diced apples
ESTIMATED COST
per recipe: $1.24
per serving: $0.31
Instructions
1. In a small bowl, whisk milk and vinegar
together. Set aside and allow milk to
curdle.
2. In a large bowl, combine flour, sugar,
baking powder, baking soda, spices, and salt.
3. Whisk egg and oil with the milk and
vinegar.
4. Pour the wet mixture into the bowl with
the dry ingredients and stir until combined.
5. Mix in diced apples.
6. Heat a medium skillet with 1 tsp oil over
low heat. Cook one pancake at a time by
pouring 1/4 cup of batter into the skillet.
7. Flip the pancake when tiny bubbles start
to appear around the edges of the batter.
Remove pancake from the skillet when both
sides are slightly brown. Dig in with your
favorite maple syrup or other pancake
toppings!
**You can use pears or bananas if you don’t
have apples on hand!
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20. FOOD
ASSISTANCE

21. 17
SNAP (food stamps)
SNAP, or the Supplemental Nutrition Assistance Program (formerly known as food
stamps) can help you put more food on your table. SNAP Benefits are delivered
monthly through an Electronic Benefits Transfer (EBT) card, which can be used to
purchase food at grocery stores, convenience stores, and certain farmers markets.
ELIGIBILITY REQUIREMENTS
Number of People in
Household*
Monthly Income Limit** Maximum Monthly SNAP
Benefits
1
2
3
4
*Individuals that purchase and prepare food together
**Monthly income before deductions
TO APPLY FOR SNAP
In person:
Online:
FOR APPLICATION ASSISTANCE

22. SNAP EMPLOYMENT AND
TRAINING (SNAP E&T)
If you receive SNAP benefits you may qualify for the SNAP
Employment and Training program (SNAP E&T). If you qualify, a SNAP E&T staff
member will match you with short-term work assignments and training that
can help you find employment and improve work skills that will help you stay
employed. Resume writing, interviewing, and GED classes are also offered
through the SNAP E&T program.
YOU DO NOT NEED TO PARTICIPATE IN SNAP E&T IF YOU ARE:
• Under the age of 18 or over the age of 50
• Residing with a child or children under the age of 18
• Attend drug addiction or alcohol treatment and rehabilitation program
• Enrolled as a student, at least half-time
• Employed or self-employed, working at least 30 hours per week or receiving
weekly wages of 30 times the federal minimum wage at $7.25
• Receive Unemployment Insurance
• Responsible for the care of an incapacitated person
• Pregnant or physically or mentally unable to work
• Live in an exempt area where SNAP E&T provider slots are not available for
active participation
For more information contact
24-hour helpline:
Website:
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23. 19
SNAP benefits can be used at farmers markets to help you save money on
fresh, healthy produce. It’s also a great way to support local farmers and the
local economy! The following farmers markets will accept SNAP EBT cards as a
payment method and may even offer a dollar-for-dollar matching program.
USING SNAP BENEFITS AT
FARMERS MARKETS
• Location:
• Dates:
• Time:
•
• Location:
• Dates:
• Time:
•

24. 20
The following organizations provide non-perishable food to residents in the
community. If you are visiting any of these organizations for the first time call
ahead to make sure that you bring all of the necessary information.
FOOD PANTRIES

25. 21
The following organizations serve hot meals to anyone in the community.
SOUP KITCHENS

26. 22
OTHER SERVICES

27. TOP TIPS FROM
THIS GUIDE
A GUIDE FOR HEALTHY EATING
• MyPlate is an easy-to-use visual describing what types of healthy foods
should be eaten in a meal.
• Reading a nutrition label and its unit price correctly will determine if the
food option is healthy and cost-effective.
• Meal planning before grocery shopping saves money, time, and increases
the number of healthy meals made at home.
SEASONAL RECIPES
• Easy-to-make recipes that focus on seasonal produce.
• Modifying recipes around seasonal produce is cost effective.
FOOD ASSISTANCE
• Those with financial limitations preventing them from purchasing healthy
food for themselves and their families can apply for SNAP.
• SNAP E&T provides job assistance and job skill training to those that qualify
for SNAP.
• Soup kitchens and food pantries provide supplemental food assistance.
23