healthy eating on a budget

HEALTHY EATING ON A BUDGET

ABOUT THE GUIDE

Living a healthy life without breaking the bank can be a challenge at times, but it doesn’t always have to be so difficult. The Campus

Kitchen at created this guide to help anyone living in the community to discover different ways to eat healthy on a budget.

Within this booklet you will find:

Guidelines for a healthy dietTips for grocery shopping on a budgetTips for shopping at farmers markets

Healthy seasonal recipesResources for food assistance

We hope that this guide will help you put delicious and nutritious meals on your table!

GUIDELINES FOR A HEALTHY DIETYou can increase your knowledge about healthy foods and how to distinguish between healthy and non-healthy by following USDA MyPlate guidelines and their recommendations for reading a nutrition label.

TIPS FOR GROCERY SHOPPING ON A BUDGETBuilding off the information learned in Guidelines for a Healthy Diet, you can increase your knowledge of how to create a weekly grocery list on a budget by following the tips for meal planning and grocery shopping.

TIPS FOR SHOPPING AT FARMERS MARKETSFarmers markets are great places to buy fresh local produce that can be included in your weekly grocery shopping trips. For SNAP benefits, many farmers markets will provide information on how to use your SNAP benefits at farmers markets.

HEALTHY SEASONAL RECIPESThis guide provides easy-to-make recipes that highlight seasonal produce for each season (winter, spring, summer, and fall).

RESOURCES FOR FOOD ASSISTANCESNAP (food stamps) and SNAP Employment and Training (SNAP E&T) are just a few of the federal programs that aim to help those in need with purchasing healthy meals and developing job skills. This guide provides information about each program, if you are eligible to receive these benefits, and whether you can use SNAP benefits at farmers markets. This guide also provides information about local food pantries, soup kitchens and other services that can provide temporary food relief.

HOW TO USE THIS GUIDE

TABLE OF CONTENTS

A Guide for Healthy Eating...................................................................1USDA MyPlate...........................................................................................2All About MyPlate.....................................................................................3How to Read a Nutrition Facts Label.........................................................4Tips for Healthy Eating on a Budget..........................................................5How to Compare Unit Prices.....................................................................7Tips for Shopping at a Farmers Market.....................................................8Farmers Market Locations.........................................................................9

Seasonal Recipes................................................................................10A Note on the Recipes.............................................................................11Winter: sweet potato and mushroom tacos...........................................12Spring: asparagus quiche.........................................................................13Summer: whole wheat pasta primavera.................................................14Fall: apple spice pancakes.......................................................................15

Food Assistance..................................................................................16 SNAP (food stamps).................................................................................17SNAP Employment and Training (SNAP E&T)..........................................18Using SNAP Benefits at Farmers Markets................................................19Food Pantries..........................................................................................20Soup Kitchens..........................................................................................21Other Services.........................................................................................22Top Tips from this Guide.........................................................................23

A GUIDE TO HEALTHY EATING

USDA MYPLATE

MyPlate is a helpful visual that shows what a healthy diet may look like. MyPlate is a reminder that we should eat a variety of fresh fruits and vegetables, whole grains, and

lean protein each day. It’s also very important to consider what we drink throughout the day.

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ALL ABOUT MYPLATE

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FRUITSDifferent colored fruits provide our bodies with nutrients that support a healthy life. For example, blueberries, raspberries, bananas and apples. Fresh fruits that are in season are often the most affordable and nutritious options, but canned, frozen, and dried fruits can also be a part of a healthy diet.

VEGETABLESDifferent colored vegetables, including dark-green, red and orange, and starchy, provide our bodies with nutrients that support a healthy life. For example, broccoli, green beans, sweet potatoes, and black beans. Fresh vegetables that are in season are often the most affordable and nutritious options, but canned, frozen, and dried vegetables can also be a part of a healthy diet.

GRAINSAt least half of the grains eaten each day should come from whole grain sources, such as whole wheat pasta, whole wheat bread, brown rice, popcorn, and oats. Buy your favorite grains in bulk for the most affordable option.

PROTEINFor an adult, about 5 to 6 ounces of lean meat, lean poultry, fish, and plant-based sources should be eaten daily. These foods include skinless chicken, skinless turkey, tilapia, salmon, beans, lentils, and tofu. Vegetarian, plant-based protein sources are often more affordable than meat or fish.

DAIRY AND OTHER SOURCES OF CALCIUMThe small blue circle on the top right of the MyPlate encourages you to drink low fat or fat-free dairy as part of a healthy diet. Low-fat dairy is a great source of protein, potassium, calcium, and vitamin D. If you are lactose-intolerant or prefer not to eat dairy, healthy options include soy products, collard greens, kale, bok choy, and broccoli.

HYDRATIONWater and low-fat or non-fat dairy are great beverage choices to drink with meals and throughout the day. Try to avoid drinks with a lot of added sugars, like soft drinks, energy drinks, and specialty coffee or tea drinks.

HOW TO READ A NUTRITION FACTS LABEL

You can read the nutrition facts label on food packaging to tell if a food is a healthy option. Here are a few things to consider when looking at a nutrition facts label:

1. Serving Size: Check the serving size and servings per container.2. Calories: Pay attention to calories to help you manage your weight.3. Nutrients to Limit: Try to choose foods that are low in saturated fat, trans fat, sodium,

cholesterol, and sugar.4. Nutrients to Increase: Look for foods that have dietary fiber, vitamin A, vitamin C,

calcium, and iron.5. % Daily Value: Check percentages to see if the nutrient is within total daily allowance.

1. Start Here

2. Check calories and calories from fat. Look for foods with at least twice as many calories as calories from fat.

3. Look for foods with less (<5% DV) of Cholesterol, Saturated Fat, Sugar, and Sodium.

5. These numbers tell you how much this food counts towards your total daily allowance.

4. Look for foods with more (>20%) of these.

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TIPS FOR HEALTHY EATING ON A BUDGET

MEAL PLANNINGMeal Planning helps you and your family plan healthy meals in advance by creating weekly grocery lists and budgets.

PICK ONE DESIGNATED DAY OF THE WEEK TO GO GROCERY SHOPPING AND PLAN AHEAD.

• Create a list of food that you and your family will eat for the week and stick to your list.

• Allow yourself enough time at the store to compare unit prices, read food labels, and look at fresh versus frozen/canned options.

• Don’t go shopping on an empty stomach. It can help to eat a healthy snack 30 minutes before going to the store.

STOCK YOUR KITCHEN PANTRY WITH YOUR FAVORITE STAPLES.A few healthy suggestions include dried beans and lentils, brown rice, whole wheat pasta, oats, vegetable or chicken stock, spices, and herbs.

CHECK YOUR NEWSPAPER, RECEIPTS, AND GROCERY STORE FOR COUPONS OR SALES ON FOOD YOU ENJOY.

PURCHASE WHOLE FRUITS AND VEGETABLES THAT ARE IN SEASON. If the produce on your grocery list is not in season, canned or frozen may be more affordable.

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GROCERY SHOPPINGBy following the meal planning and grocery shopping tips you will increase your knowledge about eating healthy on a budget, making smart food choices, and increase how much you cook and eat at home.

SHOP AROUND THE PERIMETER OF THE GROCERY STORE FIRST. This is often where you will find the healthiest options, like fresh produce, lean meat, fish, and low-fat dairy.

SEARCH FOR THE LESS EXPENSIVE BRANDS OF THE FOOD ON YOUR LIST. Store brands are often found on the top or bottom of grocery store shelves.

STORE FOOD AS SOON AS YOU ARRIVE HOME.• Fruits and vegetables that do not need to be stored in a refrigerator include

bananas, apples, potatoes, onions, and winter squash.• Refrigerate all fruit and vegetables within 2 hours if they have been cut or

peeled.

TIPS FOR HEALTHY EATING ON A BUDGET

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HOW TO COMPARE UNIT PRICES AND SAVE MONEY

Comparing unit prices of similar products is an easy way to save money. The unit price is usually found on the shelf directly under the food and is listed as price per ounce or price per pound. Foods that are packaged in large amounts, store

brands, and whole fruits and vegetables will often have a lower unit price.

In the example below, the vanilla yogurt that comes in a 32 oz. container has a higher total price, but a lower unit price, so it is actually more

affordable than the vanilla yogurt packaged in an 8 oz. container.

Unit Price = Total Price / Size

$1.52 VANILLA YOGURT

19 ¢per ounce

8 oz

$4.99 *When comparing unit prices be aware of how much you actually need. To

prevent food waste include in your meal plan how to prepare and store extra food.

VANILLA YOGURT32 oz

15.6 ¢per ounce

Total Price

Total Price

Size

Size

Unit Price

Unit Price

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PLAN AHEAD!• Search for a farmers market in your community. • Use Meal Planning tips to create weekly grocery lists.

ARRIVE AT THE MARKET EARLYArriving early, especially on hot days, will help you beat the crowds and the heat.

BRING A REUSABLE BAGIt’s better for the environment and some vendors charge a small fee for plastic bags.

VISIT THE MAIN FARMERS MARKET STANDThe main farmers market stand is often where you will find any information on using SNAP EBT cards, debit cards, or coupons.

TAKE YOUR TIMEWander around the entire market to get a feel for what is available and where you can find the best prices then decide which vendors to visit to purchase your produce.

START WITH YOUR FAVORITE PRODUCE FIRST Start with fruit and vegetables you are familiar with and only buy what you will be able to eat within a week.

STRIKE UP A CONVERSATIONAsk the vendors for suggestions on how to pick, prepare, and store the produce you buy.

STORE FOOD AS SOON AS YOU ARRIVE HOME• Store any food that needs to be refrigerated.• Freeze any produce you won’t be able to eat within the week.

TIPS FOR SHOPPING AT A FARMERS MARKET

FARMERS MARKET

• Location: • Dates: • Time:



• Location:• Dates: • Time:

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SEASONAL RECIPES

The following recipes feature a seasonal vegetable or fruit for winter, spring, summer, and fall. The recipes are quick and easy to

prepare, but require an oven or stove top. Hopefully these recipes will inspire you to use seasonal produce as much as possible. Listed below are other fruits

and vegetables harvested during each season.

Each recipe includes the price of the ingredients in one serving. The prices are estimates that will vary depending on the time of year and where you

buy the food. Be sure to look for the lowest unit price when you shop for the ingredients! You may also want to get creative and substitute for other produce

that is in season and more affordable.

WINTER SPRING

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SUMMER FALL

A NOTE ON THE RECIPES

WINTER:sweet potato and mushroom tacos

Serves 4 Prep Time: 5 minutes Cook Time: 13 minutes Materials Needed: Cutting board, sharp knife, skillet, medium bowl, measuring cups/spoons, and stirring spoon

Ingredients

Coleslaw: 2 cups purple cabbage, shredded 1 raw beet, peeled and shredded juice of 1 lime 1 clove of garlic, crushed

Sweet potato and mushroom filling: 1 tbsp canola or olive oil 1/2 medium onion, chopped 2 cups sweet potato, diced 2 cups button mushrooms, diced 1/2 tsp cumin 1/4 chili powder

4 corn tortillas 1/4 cup cilantro, chopped

ESTIMATED COST

per recipe: $5.02 per serving: $1.26

Instructions

Coleslaw:1. In a medium bowl combine cabbage, beet, lime juice, and garlic. Set aside.

Filling:1. Heat oil in a skillet over medium heat. Add chopped onion and sauté for 1-2 minutes.

2. Add sweet potato and sauté for about 5 minutes.

3. Add mushrooms and spices and stir to combine. Cover for about 5 minutes or until the vegetables are lightly browned and easily pierced with a fork.

Taco assembly:1. Heat corn tortillas in a skillet over medium heat for about 1 minute or until soft or heat in microwave on high heat for 10 seconds.

2. Place a heaping spoonful of coleslaw on each tortilla and top with sweet potato, mushroom, and cilantro. For heartier tacos, add black beans, grilled chicken, grilled shrimp, or tofu.

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SPRING:asparagus quiche

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Serves 8

Prep Time: 5 minutes Cook Time: 60 minutes Materials Needed: 9-inch pie dish, cutting board, sharp knife, skillet, medium bowl, whisk, measuring cups/spoons, and stirring spoon

Ingredients

1 nine-inch whole wheat pie crust

1 tsp canola or olive oil 2 cups asparagus, chopped into 1 inch pieces 1/2 medium onion, diced 5 eggs 1 cup skim milk 1/2 cup shredded swiss chesse 1/2 tsp salt 1/4 tsp paprika 1/4 tsp cayenne pepper

ESTIMATED COST


Instructions

1. Preheat oven to 425F. Place pie crust in a 9-inch pie dish and bake in the oven for 15 minutes. Remove from the oven and let the pie crust cool. Decrease oven temperature to 325F.

2. Heat oil in a skillet over medium heat. Add asparagus and onion and sauté for 8-10 minutes. Set aside and let cool.

3. In a medium bowl, whisk together the eggs, milk, cheese, salt, paprika, and cayenne pepper.

4. Add the cooled asparagus and onions to the egg mixture and carefully pour into the pie dish. Bake in the oven at 325F for 25-30 minutes.

**Fresh or frozen spinach would be a perfect substitute for asparagus!

SUMMER:whole wheat pasta primavera

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Serves 4

Prep Time: 5 minutes Cook Time: 40 minutes Materials Needed: Cutting board, sharp knife, skillet, baking sheet, large bowl, measuring cups/spoons, stockpot, colander, and stirring spoon

Ingredients

2 cups of whole wheat penne pasta

1/2 cup zucchini, sliced and quartered 1/2 cup yellow squash, sliced and quartered 1/2 medium onion, thinly sliced 1 red bell pepper, chopped 2 tbsp canola or live oil juice of 1 lemon 2 tsp dried italian herbs

1/4 cup shredded parmesan cheese

ESTIMATED COST


Instructions

1. Preheat oven to 425F.

2. Toss zucchini, yellow squash, onion, and bell pepper with oil and spread on a greased baking sheet. Place in oven and roast for 15-20 minutes or until veggies have started to brown.

3. Remove the vegetables from the oven and sprinkle with lemon juice and herbs.

4. Cook whole wheat penne pasta until al dente according to package instruction. Set cooked pasta aside and reserve 1/2 cup cooking water.

5. In a large bowl, mix pasta, water, and roasted veggies.

6. Serve pasta with shredded parmesan cheese.

**Add grilled chicken, shrimp, or tofu for extra protein!

FALL:apple spice pancakes

Serves 4

Prep Time: 5 minute Cook Time: 25 minutes Materials Needed: Cutting board, sharp knife, skillet, small bowl, large bowl, whisk, measuring cups/spoons, stirring spoon, and spatula

Ingredients

1 cup skim milk 1 tbsp apple cider vinegar 1 cup whole wheat flour 2 tsp sugar 1/2 tsp cinnamon 1/4 tsp ground ginger 1/4 tsp ground nutmeg 1/2 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1 egg 2 tbsp canola oil, plus 1 tsp for cooking 1/2 diced apples

ESTIMATED COST


Instructions

1. In a small bowl, whisk milk and vinegar together. Set aside and allow milk to curdle.

2. In a large bowl, combine flour, sugar, baking powder, baking soda, spices, and salt.

3. Whisk egg and oil with the milk and vinegar.

4. Pour the wet mixture into the bowl with the dry ingredients and stir until combined.

5. Mix in diced apples.

6. Heat a medium skillet with 1 tsp oil over low heat. Cook one pancake at a time by pouring 1/4 cup of batter into the skillet.

7. Flip the pancake when tiny bubbles start to appear around the edges of the batter. Remove pancake from the skillet when both sides are slightly brown. Dig in with your favorite maple syrup or other pancake toppings!

**You can use pears or bananas if you don’t have apples on hand!

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FOOD ASSISTANCE

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SNAP (food stamps)

SNAP, or the Supplemental Nutrition Assistance Program (formerly known as food stamps) can help you put more food on your table. SNAP Benefits are delivered

monthly through an Electronic Benefits Transfer (EBT) card, which can be used to purchase food at grocery stores, convenience stores, and certain farmers markets.

ELIGIBILITY REQUIREMENTS

Number of People in Household*

Monthly Income Limit** Maximum Monthly SNAP Benefits

1234

*Individuals that purchase and prepare food together**Monthly income before deductions

TO APPLY FOR SNAP

In person:

Online:

FOR APPLICATION ASSISTANCE

SNAP EMPLOYMENT AND TRAINING (SNAP E&T)

If you receive SNAP benefits you may qualify for the SNAP Employment and Training program (SNAP E&T). If you qualify, a SNAP E&T staff

member will match you with short-term work assignments and training that can help you find employment and improve work skills that will help you stay

employed. Resume writing, interviewing, and GED classes are also offered through the SNAP E&T program.

YOU DO NOT NEED TO PARTICIPATE IN SNAP E&T IF YOU ARE:• Under the age of 18 or over the age of 50• Residing with a child or children under the age of 18• Attend drug addiction or alcohol treatment and rehabilitation program• Enrolled as a student, at least half-time• Employed or self-employed, working at least 30 hours per week or receiving

weekly wages of 30 times the federal minimum wage at $7.25• Receive Unemployment Insurance• Responsible for the care of an incapacitated person• Pregnant or physically or mentally unable to work• Live in an exempt area where SNAP E&T provider slots are not available for

active participation

For more information contact

24-hour helpline:

Website:

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SNAP benefits can be used at farmers markets to help you save money on fresh, healthy produce. It’s also a great way to support local farmers and the

local economy! The following farmers markets will accept SNAP EBT cards as a payment method and may even offer a dollar-for-dollar matching program.

USING SNAP BENEFITS AT FARMERS MARKETS

• Location: • Dates: • Time: •

• Location: • Dates: • Time: •

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The following organizations provide non-perishable food to residents in the community. If you are visiting any of these organizations for the first time call

ahead to make sure that you bring all of the necessary information.

FOOD PANTRIES

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The following organizations serve hot meals to anyone in the community.

SOUP KITCHENS

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OTHER SERVICES

TOP TIPS FROM THIS GUIDE

A GUIDE FOR HEALTHY EATING• MyPlate is an easy-to-use visual describing what types of healthy foods

should be eaten in a meal.• Reading a nutrition label and its unit price correctly will determine if the

food option is healthy and cost-effective.• Meal planning before grocery shopping saves money, time, and increases

the number of healthy meals made at home.

SEASONAL RECIPES• Easy-to-make recipes that focus on seasonal produce.• Modifying recipes around seasonal produce is cost effective.

FOOD ASSISTANCE• Those with financial limitations preventing them from purchasing healthy

food for themselves and their families can apply for SNAP.• SNAP E&T provides job assistance and job skill training to those that qualify

for SNAP.• Soup kitchens and food pantries provide supplemental food assistance.

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healthy eating on a budget

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