Healthy Eating on a BudgetJessica Koiner, Nutritionist

Make a Budget

How much money do you need to add to Food Stamps (if you receive them) to feed your family for a month?

Look at the example, this individual spends $75 each week on food. A total of $300 for the month. She receives $154 each month from the SNAP program, so she needs $146 in cash each month to feed her family.

SNAP Benefits Buy: Foods for the household to eat, such as:

breads and cereals fruits and vegetables meats, fish and poultry; and dairy products

Seeds and plants to produce food for the household to eat

SNAP Benefits DO NOT buy: Beer, wine, liquor, cigarettes or tobacco Any nonfood items, such as pet foods,

soaps, paper products, diapers, and household supplies

Vitamins and medicines Food that will be eaten in the store Hot foods/ready-prepared foods

Develop a List of “Staples”These are items that people use often and do not go bad easily/quickly. You should plan to buy these about once a month:

• Peanut butter• Flour• Corn meal• Sugar• Dry milk• Dry or canned beans• Tuna• Rice

• Pastas

• Spices• Salt• Canned tomatoes • Tomato sauce• Canned veggies• Canned soup• …….what else?

Plan Ahead!Meal plan and make a grocery list so you are

not tempted to buy things that are

unneeded and thereby take away from your

food budget.

Remember to look at local sales in your typical grocery stores. If you are almost out of an item that is on sale

that week, add it to your list!

Freeze it! Freeze left over dinners within 2 days

and re-use them in your meal plans later Freeze excess - freeze half a loaf of

bread so it doesn’t mold and go to waste.

Freeze cheeses purchased in larger quantities.

Freeze sauces Avoid freezer burn - aka wasted

products - by portioning meats and veggies into smaller portions. 

Don’t ALWAYS buy in bulk!

Learn NOT to buy too much.

Sometimes buying a HUGE bag of oranges isn’t the best way to go, even if they are on sale. If your family wont eat it all before it goes bad (or can be frozen), don’t buy it.

Buy versatile! Buy fruits, veggies, and meats that you are comfortable cooking in lots of different ways.For example buy a bag of carrots and use them for snacks, in soup, and oven roasted. Or buy potatoes and use them over the course of two weeks: Meal 1: oven fries with chicken and steamed

broccoli Meal 2: pork chops with mashed potatoes and

green beans Meal 3: loaded baked potato with a side saladThree meals with just one purchase!

Use portion control. This will help with calorie-regulation and weight loss (or maintenance) but will also help you stretch a meal farther.

While waiting on the family to come to the table, portion out a correct serving and then put the rest in storage containers. This will prevent unnecessary seconds but will also allow your family to have that meal again for dinner or lunch - saving you money and time!

When shopping….…Focus on these key areas in order to get the most bang for your buck:

Brand name vs. generic?

Check the "Unit Price" Watch for Label Lies

and hidden persuasions

Read labels List of ingredients

Miscellaneous Tips: Save recipes that

you like somehow so you can come back to them

Shop alone if possible

Shop on a full stomach, not while you’re hungry

© 2015 Jessica Koiner