Eating Healthy with Rising Food Prices
With grocery prices on the rise, it's crucial to use wise shopping tactics to afford nutritious meals, cut down on food waste, and adhere to a budget. Learn how to plan meals, make a grocery list, shop wisely, and choose budget-friendly yet healthy options to maintain a balanced diet without breaking the bank.
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Eating Healthy with Rising Food Prices Presented by
Eating Healthy With Rising Food Prices With grocery prices being high, it s more important now than ever to use wise strategies before, during and after shopping in order to put healthy meals on the table, stay within budget and reduce food waste.
MyPlate Messages Move to low-fat or fat-free milk yogurt. Find your healthy eating style and maintain it for a lifetime. or Vary your protein routine. Make half your plate fruits and vegetables: Focus on whole fruits. Drink and eat beverages and food with less saturated fat, sodium, and added sugars. Make half your plate fruits and vegetables: Vary your veggies. Make half your grains whole grains Make small changes.
Before You Shop: Plan meals and snacks Write down recipes to try www.myplate.gov/myplate- kitchen See what you already have. Think about your time. Look at flyers, curriculars and online - sales, store specials & coupons Plan to use leftovers.
Before You Shop: Make a Grocery List Build your grocery list as you go. Use your plan of meals and snacks. Organize your grocery list
While You Shop Do not go to the store hungry. Look up and down for savings. Try store brands. Compare similar products using unit pricing. Check dates - buy the freshest. Grab from the back. Use the Nutrition Facts label.
While You Shop Remember you often pay for convenience. Buy a mix of fresh, frozen, and shelf-stable items. Be Food Safe. Ask for a rain check. Join store s loyalty program. Think outside the store.
While You Shop: Food Group Budget-Friendly and Healthy Options Fruits & Vegetables Buy in-season https://snaped.fns.usda.gov/seasonal -produce-guide Try canned. Buy frozen, if have freezer space. Grains Day-old bread. Rice, pasta and hot cereals are budget-friendly (regular over instant). Pop your own popcorn.
While You Shop: Food Group Budget-Friendly and Healthy Options Protein Foods Beans, peas and lentils are low-cost. Buy lower cost meats Buy value packs and freeze. For fish try canned tuna and salmon. Extend meat. Dairy Buy largest size can use before spoiling. Check dates to buy the freshest.
While You Shop: Food Group Budget-Friendly and Healthy Options Other Drink water instead of buying soda or sugary drinks Save money and calories by skipping the chip, cookie and snack aisles. Choose checkout lanes without the candy, especially if you have kids with you.
After You Shop Keep your food safe. Check refrigerator/ freezer temperatures. Watch portion sizes. Reduce food waste. Storage reminders. https://www.foodsafety.gov/keep- food-safe/foodkeeper-app Be organized (FIFO). Re-purpose. Compost
After You Shop Understand food dates. Open dating & Closed dating . Only required for infant formula. Except for infant formula, dates are not an indicator of food safety. Different terms Best if used by (or before)- recommended Sell-by Use-by Freeze-by
Food Assistance Programs SNAP WIC School Nutrition Programs Congregate meals/Home Delivered Meals Emergency Food Assistance Program Senior Farmers Market Nutrition Program Food Pantries Community meals
Summary Even though grocery prices are high, you can put healthy meals on the table, stay within budget and reduce food waste. Remember, a healthy eating style can help you be healthier now, and in the future.
Sources Food and Drug Administration. How to Cut Waste and Maintain Food Safety. (2019). https://www.fda.gov/food/consumers/how-cut-food-waste-and-maintain-food-safety. United States Department of Agriculture. Eat Right when Money s Tight. (2015). https://snaped.fns.usda.gov/snap/EatRightWhenMoney'sTight.pdf United States Department of Agriculture. MyPlate: Healthy Eating on a Budget. https://www.myplate.gov/eat-healthy/healthy-eating-budget United States Department of Agriculture. MyPlate: Grocery Shopping. https://www.myplate.gov/tip-sheet/grocery-shopping United States Department of Agriculture. MyPlate: Eat Healthy on a Budget. https://www.usda.gov/media/blog/2013/03/28/healthy-eating-budget United States Department of Agriculture, Food Safety and Inspection Service. Food Product Dating. 2019. https://www.fsis.usda.gov/food-safety/safe-food-handling-and- preparation/food-safety-basics/food-product- dating#:~:text=Except%20for%20infant%20formula%2C%20dates,not%20required%20b y%20Federal%20law.
