NDSU Extension Service - Ramsey County

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Eating Right on a Budget

Eating Right on a Budget

 

Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are many ways to save money on the foods that you eat. Here are some budget-friendly tips in honor of March, National Nutrition Month, from the Academy of Nutrition and Dietetics for eating right.

Plan what you’re going to eat - Before you head for the grocery store, plan your meals and snacks for the week. Review recipes for what ingredients are needed. Check to see what foods you already have and make a list of what you need to buy. When you shop with a list, you will be less likely to buy extra items that are not on it.

Decide how much to make - Making a large batch by doubling a recipe will save time in the kitchen later on. Extra portions can be used for lunches or meals later in the week, or freeze leftovers in individual containers for future use. Plus, foods purchased in bulk are almost always cheaper.

Determine where to shop - Check the local newspaper, online and at the store for sales and coupons, especially when it comes to more expensive ingredients, such as meat and seafood. While at the store, compare prices of different brands and different sizes of the same brand to see which has a lower unit price. The unit price is usually located on the shelf directly below the product.

Shop for foods that are in season - Fresh fruits and vegetables that are in season are usually easier to get and may be a lot less expensive. Your local farmer’s market is also a great source of seasonal produce. Just remember that some fresh fruits and vegetables don’t last long. Buy small amounts at a time to avoid having to throw away spoiled produce.

Try canned or frozen produce - At certain times of the year, frozen and canned fruits and vegetables may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.

Focus on nutritious, low-cost foods- Certain foods tend to be less expensive, so you can make the most of your food dollars by finding recipes that use the following ingredients: beans, peas, and lentils; sweet or white potatoes; eggs; peanut butter; canned salmon, tuna or crabmeat; grains such as oats, brown rice, barley or quinoa; and frozen or canned fruits and vegetables.

Watch portion sizes - Eating too much of even lower cost foods and beverages can add up to extra dollars and calories. Use smaller plates, bowls and glasses to help keep portions under control. Fill half your plate with fruits and vegetables and the other half with whole grains and lean meat, poultry, seafood or beans. To complete the meal, add a glass off fat-free or low-fat milk or a serving of fat-free yogurt for dessert.

Make your own healthy snacks - Convenience costs money, so many snacks, even healthy ones, usually cost more when sold individually. For trail mix, combine nuts, dried fruit and whole grain pretzels or cereal; store small portions in airtight containers. Air-popped popcorn and whole fresh fruits in season also tend to cost less compared to prepackaged items.

Cook more, eat out less - Many foods prepared at home are cheaper and more nutritious. Also, convenience foods like frozen dinners, pre-cut vegetables and instant rice or oatmeal will cost you more than if you make them from scratch.

Whether as a snack or dessert, fruit is always a healthy and tasty choice.  Add a flavored dip and it will be a hit with both kids and adults.

 

Fruit Kabobs with Fluffy Fruit Dip

 

6 servings

Ingredients for dip:

1 cup fruit-flavored, low-fat yogurt

1 cup fat-free whipped topping, thawed

1 teaspoon honey

 

Ingredients for kabobs:

6 to 8 pineapple chunks

6 to 8 whole strawberries

1 banana, cut into 1⁄2 chunks

6 to 8 red or green grapes

6 wooden skewers

 

In a small bowl, make dip by mixing together yogurt, whipped topping and honey. Cover and refrigerate until needed. Thread fruit onto a skewer.

Nutrition Facts Per Serving:  Calories: 64 Fat: 0.4 g Saturated fat: 0.2 g

Cholesterol: 1.9 mg Sodium: 26 mg Carbohydrates: 16.5 g

 

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