QUICK TIPS!
Eat Healthy on a Budget
Plan, Plan, Plan
Plan your meals for the week based on your food budget and make a grocery list that includes staples and perishables. Use the Shop Simple with MyPlate tool to find savings in your area and discover new ways to prepare budget-friendly foods.
Compare Similar Products
Locate the “unit price” on the shelf sticker near the item price. Compare different brands and sizes for the best money-saving option.
Stretch Your Food Dollars
Add beans and canned or frozen vegetables to bulk up your meals and make your food dollars go farther. You will reap the benefits of extra fiber, vitamins, and nutrients while feeling full.
Grow Your Own in Your Home
Grow herbs like basil and oregano inside your home for a fraction of the price. Small gardens can be grown on a windowsill or a kitchen counter.
Buy in Bulk
Save money by buying larger quantities of foods that store well like whole grains, canned or dried beans, and frozen vegetables. Don’t overbuy foods that you will throw out later.
Look for On-Sale Produce
Grocery stores rotate their sales and buying what is on sale is a great way to save money and get variety. Do the same with frozen and canned items.
SOURCE: https://www.myplate.gov/tip-sheet/eat-healthy-budget
Healthy Beverages
Drink Water
Drink water instead of sugar-sweetened beverages. Regular soda, energy or sports drinks, and other sweetened drinks usually contain a lot of added sugars.
Encourage Kid-Friendly Drinks
Make water, low-fat or fat-free dairy milk, or unsweetened seltzer the go-to options for your kids. Serve 100% juice only on occasion.
Compare Food Labels
Use the Nutrition Facts label when shopping for beverages. Check and compare calories, amounts of added sugars, and servings per container.
Cut Coffee Calories
Skip the whipped cream and chocolate or caramel drizzle. Go with low-fat milk and a sprinkle of cinnamon or nutmeg for a lower calorie coffee.
Grab a Bottle and Go
Carry a clean, reusable water bottle in your bag to fill up throughout the day. Tap water is usually easy to find.
Jazz Up Your Drink
Perk up your plain water or seltzer water with lemon, lime, or orange slices. Maybe even try some fresh mint leaves or a few fresh or frozen berries.
SOURCE: https://www.myplate.gov/tip-sheet/make-better-beverage-choice
How to Make Dining-Out Healthy
Decode the Menu
Look for choices that are baked, broiled, grilled, poached, steamed, boiled, or roasted to limit extra saturated fat and salt. If you aren’t sure, ask how menu items are prepared and/or if they can be prepared a different way.
Start Your Meal with Veggies
If you start your meal with a salad or eat your vegetables first, you will feel full sooner and ensure that you get valuable vegetable nutrients.
Split Your Dish
When ordering food, portions can be very large. Consider sharing a meal with someone else or making two meals out of it by saving half for the next day.
Look for Fruits and Veggies
Pick dishes that highlight vegetables like stir-fries, veggie wraps, or kabobs. Select fruit as a side dish or for dessert.
Plan Ahead and Compare Choices
Before you order takeout or head to a restaurant, see if menu information is available on a website. Look for choices that are lower in calories, sodium, and saturated fat.
Choose Your Sauce
Pick sauces made from vegetables like marinara, rather than cream or butter sauces to limit calories from saturated fat. You can ask for them on the side or for the dish to be prepared with less or no sauce.
