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

• 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.

Purchase

• 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 items!)
• 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 less salt.
• 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

Prepare

• 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.