Eating

Healthy on a
Budget
FACSE
Vocabulary
 Store Brand vs. Name Brand https
://www.youtube.com/watch?v=9gV9xPtBkeQ
 Store circular
 https://www.youtube.com/watch?v=WLcbG3tMfaE
 USDA Dietary Guidelines
 https://www.youtube.com/watch?v=-J1hmmy1OB4

 Unit Prices
 https://www.youtube.com/watch?v=KMe85qahPbk
I can plan meals and snacks
and stay within my budget
 Learn three steps for healthy eating on
a budget
 Learn how to plan meals and snacks
ahead of time
Dietary Guidelines
1. Balance Calories
 Enjoy food but eat less
 Avoid oversized portions
Vocabulary
 USDA Dietary Guidelines
 https://www.youtube.com/watch?v=-
J1hmmy1OB4
Dietary Guidelines
2. Foods to increase
 Make half your plate fruits and vegetables
 Make half your grains whole grains
 Switch to low fat dairy
Dietary Guidelines
3. Foods to Decrease
 Sodium
 Found in processed foods
 Sugary Drinks
 Soda, juices, sports drinks, etc.
Eating Healthy on a Budget
Step 1: Plan ahead before you shop.
 Plan meals and snacks for the week
according to budget
 Find quick and easy recipes online
 Include meals that will stretch
expensive food items (stews, casseroles,
stir fries)
 Make a grocery list
 Check sales and coupons
 Use a loyalty card when offered
Vocabulary
 Store circular
 https://www.youtube.com/watch?v=
WLcbG3tMfaE
Eating Healthy on a Budget
Step 2: Shop to get the most value
 Buy groceries when you are NOT hungry
or rushed
 Purchase refrigerator/freezer items last
and put away first to avoid spoiling
 Stick to a grocery list
 Use coupons
 Compare Unit Prices
Eating Healthy on a Budget
Step 2: Shop to get the most value
 Buy store brands
 Buy in Bulk
 Choose fresh produce in season
 Precut fruits and vegetables, make your own
yogurt cups
 Good low cost items
 Protein – beans
 Vegetables – carrots, greens, potatoes
 Grains – brown rice, oats
 Dairy – low fat milk
Eating Healthy on a Budget
Step 3: Make cost-cutting meals.
 Prepare meals in advanced
 Precook on days you have time
 Double recipes and freeze meal-sized
containers into individual portions
 Meatless Meals
 No Cook meals (like salads)
 Reinvent leftovers
 Day Breakfast Lunch Dinner

Sunday

Monday

Tuesday

Weekly Meal
Wednesday

Thursday
Planner
Using grocery store circulars
Friday
fill in foods on the grocery list
based on healthy items on
Saturday
sale.

10
Grocery List
Note: You may choose to remind participants that they can use the more detailed
Grocery List from Workshop 2 if they like.

Meat, Poultry, Fish, Eggs, Beans,

Fruits and Vegetables Breads, Rice, Cereal, and Pasta
and Nuts

Make a grocery
list
Milk, Cheese, and Yogurt Fats and Oils Other

Using the foods in your meal

plan make a grocery list.

11
Vocabulary
 Store Brand vs. Name Brand https
://www.youtube.com/watch?v=
9gV9xPtBkeQ
 Unit Prices
 https://www.youtube.com/watch?v=
KMe85qahPbk
Tools to help……

1
Formative Assessment
1. Explain how using the information in
this presentation can assist in planning
and shopping for healthy food.