EAT RIGHT when MONEY’S TIGHT



Food costs are on the rise. Read on for tips on how to stretch your food dollars by planning ahead, budgeting, making smart food choices, and preparing low-cost recipes

DURING Shopping

  • Have something to eat before you go shopping. It’s easier to stick to your shopping list when you are not hungry.
  • Try store brands. They are the same quality and cost less.
  • Compare products for the best deal. Use unit pricing and also the Nutrition Facts labels to get the best product for your money.
  • Check “sell by” or “use by” dates. Buy the freshest food possible.


BEFORE Shopping

  • Plan your weekly meals and snacks. Preparing in advance will help you know what you need and also help you put leftovers to good use. See below for more on planning ahead.
  • Use store circulars and go online to look for coupons, sales, and store specials. Only use coupons on foods you normally eat. Make sure the coupons give you the best value for your money.
  • For added savings, sign up for the store discount card or bonus card at your local supermarket.


AFTER Shopping

  • Store food right away in the refrigerator or freezer to keep it fresh and safe.
  • If you buy a large amount of fresh food, like meat, poultry, or fish, divide it into meal-size packages, label the food, and freeze it for later use.
  • Use foods with the earliest expiration dates first.





BEST BUYS for COST and NUTRITION



BREADS AND GRAINS


Choose whole-grain breads. Look for bargains on day-old varieties. Buy regular brown rice and old-fashioned oats and grits instead of instant varieties to save money and consume less sugar, salt, and calories.



VEGETABLES


Buy large bags of frozen vegetables. When choosing canned vegetables, look for “low sodium” or “no added salt” on the label.



FRUITS


Buy fresh fruit in season - it generally costs less. Frozen and canned fruits are available year round, can save you money, and have similar nutrition values to fresh.



LOW-FAT OR FAT-FREE MILK PRODUCTS


Buy low-fat or fat-free milk, yogurt, and cheese in the largest size that can be used before spoiling. Larger containers cost less per serving than smaller sizes. Ultra-pasteurized milk found on store shelves has a longer expiration date and won’t spoil as fast.



MEAT AND BEANS


Dried beans and peas are a good source of protein and fiber. They can last a year or more without spoiling. Canned tuna packed in water is an inexpensive healthy protein choice. Light tuna has less mercury than white (albacore) tuna.



Balancing Food & Physical Activity

Maintaining a healthy weight is not easy! In a world full of quick fixes and fad diets, the emphasis is not about healthy eating. To keep a healthy weight, it is important to eat healthy and be active.

Eat a variety of foods

Choose a variety of foods every day; it is important to eat whole grains, fruits and vegetables, lean meats and low-fat dairy. All foods, including your favorites, fit in a healthy diet! Eat treats in moderation, keeping your serving size small.

Exercise Regularly

One of the most important steps in maintaining your weight is to balance what you eat and drink with physical activity. Older adults should incorporate aerobic activity, muscle-strengthening activity and balance training for those at risk for falls. Always talk to your doctor before starting a physical activity program.


Drink Plenty of Water

Drinking water keeps you hydrated without adding calories. Drink when you are thirsty, but try to drink more in hot weather or when exercising.

Eat Regular Meals

Eating breakfast helps you feel full throughout the day. Eating three smaller meals and a couple of healthy snacks may help you stay fueled throughout the day.