Stafford Hospital held a Women’s Wellness event where attendees got
tips on eating healthy on a budget from dietitian Alice Bones, MSM, BS,
RDN, and were treated to an intro-to-yoga class led by Michelle Malocu
from the Massad YMCA.
Alice introduced listeners to the three P’s of eating on a budget, from the
USDA Center for Nutrition Policy and Promotion.
- Plan meals and snacks for the week according to an established budget.
- Find quick and easy recipes online.
- Include meals that will “stretch” expensive food items (stews,
casseroles, stir‐fried dishes).
- Make a grocery list.
- Check for sales and coupons in the local paper or online and consider discount stores.
- Ask about a loyalty card at your grocery store.
- Buy groceries when you are not hungry and when you are not too rushed.
- Stick to the grocery list and stay out of the aisles that don’t contain
items on your list. (Alice pointed out that end caps are full of impulse
- Buy store brands if cheaper.
- Find and compare unit prices listed on shelves to get the best price.
- Purchase some items in bulk or as family packs which usually cost less.
- Choose fresh fruits and vegetables in season; buy canned vegetables with
- Pre‐cut fruits and vegetables, individual cups of yogurt, and instant rice
and hot cereal are convenient, but usually cost more than those that require
a bit more prep time.
Good low‐cost items available all year include:
- Protein — beans (garbanzo, black, cannellini)
- Vegetables — carrots, greens, potatoes
- Fruit — apples, bananas
- Some meal items can be prepared in advance; pre‐cook on days when you have time.
- Double or triple up on recipes and freeze meal‐sized containers of soups
and casseroles or divide into individual portions.
- Try a few meatless meals by substituting with beans and peas or try “no‐cook”
meals like salads.
- Incorporate leftovers into a subsequent meal.
- Be creative with a fruit or vegetable and use it in different ways during the week.