Supermarket SavvySupermarket Savvy

More Nutrition for Your $Arizona Nutrition Network

January 30, 2009

Sharon Hoelscher Day, CFCS

Area Extension Agent, Family & Consumer Sciences

University of Arizona Cooperative Extension

What do families spend??What do families spend??

How much did you spend the last time you went to the grocery store?

How much do you spend on all food? Per person per month Family for a month

Cost of Eating HealthyCost of Eating Healthy

Billions around the world eat on $1/day Food Stamp - SNAP

Arizona average $112.38/month per person $3.73 per day per person $271.88/ Arizona SNAP household/month $9.06 per day per AZ SNAP household

Average American spends $7/dayParker-Pope, New York Time, Nov. 3, 2008AZ DES, Oct. 2008

Cost of Eating HealthyCost of Eating Healthy

Low-Cost - month 1 Adult = $195 Family 4 = $666.30

Thrifty Plan - month 1 Adult = $ 154.90 Family 4 = $525.80 $17.53/day

Liberal - month1 Adult = $307.20Family 4 = $1016.90

Moderate - month1 Adult = $239.80Family 4 = $821.20

USDA Official Food Plans: Cost of Food at Home Nov. 2008

Eating Healthy in the MediaEating Healthy in the Media Dollar a Day - couple in CA http://onedollardietproject.wordpress.com/ Food Stamp Challenge

Michigan Governor tried $5.87/day Oregon governor ate on $3/day

Parker-Pope, New York Time, Nov. 3, 2008

Cost of Eating HealthyCost of Eating Healthy Low income or high school or less education

More likely to consider food price important Considered fresh fruits & vegetables too expensive Consumed less energy Consumed less milk and non-starchy vegetables Drank more sweetened fruit drinks More likely to add fat to vegetables & fried meat More likely overweight plus health problems

Bowman, Qualitative & Quantitative Assessment of Community Based Nutrition Programs, June 2006

Price of a CaloriePrice of a Calorie

$1.76 for 1000 Kcalories “energy dense” junk foods Cost Increased 1.8 percent in 2 years

$18.16 for 1000 Kcalories “low energy”, high nutrition foods Cost Increased 19.5 percent in 2 years

Drewnowski, Univ. of Washington, 2007Journal of Amer. Dietetic Assoc.

Eating Healthy in the MediaEating Healthy in the Media

Eating local Eat more plants to save the world! Slow food Organics Vegetarians, Vegans

& pescetarians

Barriers to Good NutritionBarriers to Good Nutrition

Money and . . . ??? Break into groups of 3 and brainstorm

for 5 minutes What are other barriers to good nutrition

for the SNAP families you work with? How can we overcome

those barriers?

Barriers & SolutionsBarriers & Solutions Lack of storage Limited cooking skills Limited cooking equipment & utensils Poor refrigeration Limited transportation Time squeeze with jobs Vary by community Others . . .

Usual Suspects . . . Usual Suspects . . . Cook from scratch Use coupons wisely Purchase fruits & veggies in season Plan meals with nutrition in mind!!! MyPyramid.gov http://www.mypyramidtracker.gov/planner/ Low Cost 2 week recipes - pdf file http://www.cnpp.usda.gov/USDAFoodPlansCos

tofFood.htm

Supermarket SavvySupermarket Savvy Shop the perimeter Limit items from the middle of the store Buy more single ingredient foods Store brands

Quality & nutrition similar to national brands

Limit processed foods Anything in a box

Store Brand vs. NationalStore Brand vs. NationalPeanut

Butter

Price Price per oz.

Sodium mg - 2 T

KCalories

2 T

Fat grams

Kroger 2.99/ 18 oz 16.6 cents

150 190 16

Jiff 2.79/ 18 oz 15.4 cents

150 190 16

Laura

Scudder

3.69/ 16 oz 23 cents 120 210 16

Kroger

Natural

2.89/ 16 oz 18.1 cents

120 190 16

Fry’s Foods, January 2009

Store Brand vs. NationalStore Brand vs. National

Chunky Beef Stew

Price Price per serving

Sodium mg

Fat grams

Campbell 3.39 / 2 servings

$1.68 900 7

Store Brand 1.50 / 2 servings

75 cents 740 8

Progresso 1.77 / 2 servings

88.5 cents 480 2

Homemade $3 - 4.50

6 servings

50 - 75 cents

200 2

Fry’s Foods, January 2009

Shops the specialsShops the specials

Plan meals around sale specials Especially expensive items Meat and milk

Stock up on canned produce Choose low cost protein

Rice, beans Eat more plants, less meat

Freezing Meat on SaleFreezing Meat on Sale It’s safe to freeze meat or poultry directly in its

supermarket wrapping but this type of wrap is permeable to air.

Unless the food will be used in a month or two, over wrap these packages for long-term storage using airtight heavy-duty foil, (freezer) plastic wrap or freezer paper, or place the package inside a (freezer) plastic bag.

USDA Food Safety & Inspection

Freezing Meat on SaleFreezing Meat on Sale At 0 degrees F, frozen foods remain safe

indefinitely, but quality decreases. Frozen raw ground meat maintains optimum

quality for 3 to 4 months. Larger pieces of meat like steaks or chops

maintain optimum quality for 4 to 12 months. The safest way to thaw meat is in the

refrigerator on a plate on the bottom shelf so it doesn’t drip on other foods.

USDA Food Safety & Inspection

Cost of ProteinCost of Protein How much is needed for 20 grams?

3 eggs 3 oz chicken or ground beef 2 cups milk 3.5 oz cheddar cheese 2 cups cooked rice 1 cup soybeans 3 oz tuna 4.5 Tablespoons peanut butter 1.5 cups beans 10 slices of bread

What is Protein?, G. LauritzenUtah State U. Cooperative Extension

Cost of ProteinCost of Protein

Market

Unit

Price per Unit

Cost 20 gm Protein

Eggs, Lg doz 2.10 52.5 cents

Peanut Butter 18 oz. 2.79 43 cents

1 % milk gal 2.50 31 cents

Chicken breast lb 1.77 35.4 cents

Cheddar

Cheese

lb 3.50 76.5 cents

Fry’s Foods, January 2009

Cost of ProteinCost of Protein

Market

Unit

Price per Unit

Cost 20 gm Protein

Beans -canned

15 oz can 44 cents 44 cents

Tuna 6 oz .79 - 1.77 39.5 - 88.5 cents

Lean Gr. beef

lb 2.99 60 cents

Pork chop lb 2.50 62 cents

Round roast lb 2.99 60 cents

Fry’s Foods, January 2009

Store Brand vs. NationalStore Brand vs. National

Tomato

Sauce

Size Price Sodium mg

Store Brand 8 oz 15 cents 280

Store Brand 8 oz 25 cents 290

Hunts 8 oz 50 cents 370

Del Monte 8 oz 69 cents 240

Fry’s Foods, January 2009

Store Brand vs. NationalStore Brand vs. National

Pudding Price Price per oz. sugar grams

KCalories CA mg

Kroger

Instant

1.29/ 4 servings

32 cents + milk 7.8 cents

18 150 Less if Skim milk

150

Kroger

Instant

1.19/ 6 servings

20 Cents + milk 7.8 cents

18 150

Less if Skim milk

150

Hunt mini-pack

.88/ 4 servings

22 cents 16 130 100

Jell-O 1.28/ 4 servings

32 cents + milk 7.8 cents

18 150 - Less if Skim milk

160

Healthy Foods Under $1Healthy Foods Under $1

Oatmeal Eggs - half dozen Kale Potatoes

sweet or white Apples Bananas

Parker-Pope, New York Time, Dec. 29, 2008

BeansButternut squash

in seasonBroccoliWhole grain pastaMilkRice

Healthy Foods Under $1Healthy Foods Under $1

Canned Pumpkin Beets Carrots Spinach & dark

greens Tuna

UA WorkLife Connection 2008Parker-Pope, New York Time, Dec. 29, 2008

TeaSweet potatoesYogurtCanned tunaTofuFrozen berries

MORE

Save on SnacksSave on Snacks Buying one less bag of chips weekly Save $2.50 - $3.80 per week

$130 - $198 in a year Make your own popcorn

Low cost, high fiber, whole grain

Save on ProduceSave on Produce Balance conventional vs. organic Fruit & vegetables in season

Look for low sodium canned Frozen fruits and vegetables have similar

nutrition to fresh and can be much less expensive

Fresh vs. FrozenFresh vs. Frozen

Straw-berries

Price $/Serving KCalories

Fresh $1.50 / lb 37.5 cents 23

Frozen $3 / lb 75 cents 40

Frozen $8.49

3 lbs

70 cents 40

Fry’s Foods, January 2009

Fresh vs. Frozen vs. FrozenFresh vs. Frozen vs. Frozen

Peaches Price $/Serving Calories

Fresh $1.99 / lb 66 cents 36

Canned

Store Brand

$1.19 / 3.5 servings

34 cents 50

Canned

Lt Syrup

$1.49 / 3.5 servings

42.6 cents 30

Frozen $3 1 lb 33 cents 50

Fry’s Foods, January 2009

Fresh vs. Frozen vs. CannedFresh vs. Frozen vs. Canned

Baby carrots

Price $/Serving Sodium

mg

Fresh $1 / lb 25 cents 0

Frozen .97 - 16 oz

1.88 - 16 oz

24 cents

47 cents

0

0

Canned .77 -15 oz

1.17 - 15 oz

19 cents

29 cents

350 - 420

Fry’s Foods, January 2009

Fresh vs. Frozen vs. CannedFresh vs. Frozen vs. Canned

Broccoli Price $/Serving Sodium mg

Fresh $1.25 / lb 25 cents 0

Frozen

Store

$2 = 11 servings

97 cents - 16 oz

18 cents

24 cents

0

0

Frozen

Pictsweet $1.50 - 16 oz 47 cents 0

Frozen Steam pkg

$4.49

3 servings

$1.50 390

Frozen w/sauce

$1.88

2 servings

50 cents 390

Fry’s Foods, January 2009

Fresh vs. Frozen vs. CannedFresh vs. Frozen vs. Canned

Green Beans

Price $/Serving Mg sodium

Fresh 2.29 50 cents 0

Frozen $2 - 11 servings

1.50 - 5 serving

18 cents

30 cents

0

0

Canned .77

1.17

19 cents

29 cents

400

390

Fry’s Foods, January 2009

Think your Drink!!Think your Drink!! Purchase high nutrition drinks

Milk 100% juice

Buy a reusable water bottle and fill with tap water instead of buying bottled water

SAVE $4-6 / week $298 - $312 / year

Barriers into solutionsBarriers into solutions Turn less healthy foods into healthier ones Ramen noodles - 15 cents for 2 servings BUT 880 mg sodium and 190 calories/serving Use half the seasoning packet Add canned or frozen vegetables Add left over chicken or canned tuna for entre Complete meal

Keep a grocery listKeep a grocery list Saves gas money on extra

supermarket trips Reduces impulse purchases Easy access in kitchen Stay flexible for sales Divide into groups of 3 Pick 2 stores and select food

a day under $10

Savings ExamplesSavings Examples Save gas for extra trip driving 6 miles to

store $1 - $2 Save on impulse purchase $1.50 bottle of soda $2.80 1 lb. crackers $4.79 for twelve 1.25 oz

Cheeze Its Mini packs

Reduce food wasteReduce food waste

Money is tossed when food is tossed!

$1 - $10 per week of the trash!

$52 - $520 per year Buy only what you need!

Reduce food wasteReduce food waste

“Reuse” it in menus more often – serve more salads; add to sandwiches, tacos or enchiladas; make “wrap” sandwiches

Eating your lettuce before it gets “tired” and needs to be tossed!

Savings ExamplesSavings Examples

Too many mashed potatoes? Reduce the amount made Recycle in a day or two as potato

patties, shepherd’s pie, potato soup Bananas too ripe? Recycle in banana bread or

smoothies

Don’t Shop HungryDon’t Shop Hungry

Extra costs of hunger $1.40 candy bar to tide you over until you

get done $1.50 bottle of soda If ONLY once per week,

totals$150 in year

Pack lunches and snacksPack lunches and snacks

It can be as simple as a peanut butter sandwich and piece of whole fruit

Or, leftovers fromlast night

Save $5 – 1$5/week

Choose convenience foods wiselyChoose convenience foods wisely

How much time & money are really saved!

Microwaving regular oatmeal takes only a few minutes more than pouring hot water over a pre-measured package

Cutting your own fruits and veggies saves money – they keep longer than precut ones, too!

Choose convenience foods wiselyChoose convenience foods wisely

Buying a carton of oatmeal providing 30 servings vs. buying 3 boxes with 10 instant oatmeal packets each

Savings $5.50

Stock up on Staples SalesStock up on Staples Sales

Tuna Cereal Tomato sauce Canned vegetables Store brands are comparable in

nutrition to name brands

Store Brand SavingsStore Brand Savings

Tuna Price Cost per serving

Sodium mg

Store Brand 77 cents 6 oz 30.8 cents 280

Starkist $1.19 6 oz 47.6 cents 170

Starkist

pouch

$2.99 6.4 oz $1.20 300

Starkist

pouch

$1.50 2.6 oz $1.50 300

Fry’s Foods, January 2009

Buy Bulk for NutritionBuy Bulk for Nutrition

Buying a 5-pound instead of a 1-pound bag of rice (if you serve rice frequently)

Only if you can safely store and use it!

Bulk & Convenience SavingsBulk & Convenience Savings

Rice Price Price per

serving

Sodium

mg

Store brand white dry

6.99 - 5 lbs 14 cents 0 - 50 mg

Brown dry rice

2.69 - 2 lbs 13.5 cents 0 - 50 mg

Brown dry rice

1.49 - 9 servings

16.5 cents 0 - 50 mg

Brown Minute Rice

2.99 - 9 servings

33.2 cents 10

Fry’s Foods, January 2009

Bulk & Convenience SavingsBulk & Convenience Savings

Pinto Beans Price Price per

serving

Sodium

mg

Store brand dry

4.99 - 4 lbs

52 servings

9.6 cents 0 - 200 mg

Store brand dry

2.69 - 2 lbs

26 servings

10.3 cents 0 - 200 mg

Store brand canned

44 cents 12.6 cents 350

Ranch Style canned

99 cents 28.3 cents 690

Cost of Eating HealthyCost of Eating Healthy

A dollar saved is even better than a dollar earned

You don’t have to pay taxes on it! 10% saved

Better than

Interest %

More informationMore information

Sharon Hoelscher Dayshday@ag.arizona.edu

Sources:University of Arizona Cooperative ExtensionUSDA, New York Times, NBCAlice Henneman, MS, RD University of Nebraska-Lincoln Extension http://lancaster.unl.edu/food/supermarket-savings.shtml

Brand names are only used as examples and no endorsement is implied