Nutrition Education:
Having enough good for the entire month can be a challenge, especially when money is
limited. Below are ways to stretch those food dollars so you can get the most food and nutrition
for your money.
More information on Food Stamps
- Take an inventory. Look at what food you currently have on hand. Use those foods as a starting point for planning meals.
- Plan your meals. Knowing what you are going to prepare for meals and snacks can help you make your shopping list.
- Study grocery store ads before shopping. If you know what is on sale before you go to the store, you can plan your meals to get the most out of your food dollar.
- Make a list. A written list of what you need help you stay focused at the store. This can help reduce impulse buys and can help ensure that you get what you need so you don't have to make multiple trips to the store.
- Compare prices with unit pricing. Unit price is the cost of an item per unit such as per ounce, slice, pound, etc. By looking at the unit price, you can compare costs of similar items that may be packaged in different size containers.
- Bend, stoop and stretch your way to lower food costs. Store brands are often found on the lowest shelves but they are often equal in quality and taste to the more popular (an expensive) national brands.
- Don't shop when you are hungry. Shopping when you are hungry increases impulse buying - and it is often for foods that are not the most healthful.
- Use convenience foods wisely. In general, the more someone else prepares your food, the more you are going to pay for it.
- Cut back on food with little or no nutrition (i.e. soda, chips, cookies, candy). Eating these foods less often means more money for healthier foods.
- Use coupons wisely. Even with a coupon, the store brand of a food item may be cheaper.
This material was funded in whole or part by USDA's Food Stamp program. In accordance with Federal Law and USDA policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Ave. S.W., Washington, D.C., 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and employer.
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Nutrition and Food Center
Topic:
Nutrition 101
The nutritional basics. We cover everything from how to read a food label to recommended nutritional intake. Plus tips on eating healthy.
What is a Healthy Diet
A balanced diet and regular physical activity are the building blocks of good health. Poor eating habits and too little physical activity can lead to overweight and related health problems. By eating right and being active, you can stay at or reach a healthy weight. Do it for yourself and your family!
The basis of a healthy diet is eating a wide variety of foods. Every day, you should try to eat:*
- 6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.
- 3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.
- 2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.
- 2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese (such as American). Choose low-fat or fat-free products most often.
- 2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.
The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight.
* Servings and serving sizes are from the U.S. Department of Agriculture/Department of Health and Human Services Food Guide Pyramid
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