1. By: Alissa Burge
Parent Workshop: Dietetic Intern
Benedictine University
Shopping on a Budget &
Benefits of Healthy Eating
Tough economical time and fluctuating prices make it
difficult to buy anything on a budget these days. How-
ever, there are ways that you can shop in order to save
money and only spend what you want and need to.
Here are some smart shopping tips to help save money
and possibly your health.
1. Use Coupons By knowing the products you buy most often,
Coupons can be found online and in grocery you get to know the prices of these items. If you
flyers. Often you can match coupons with shop at multiple stores you will be able to com-
items that are already discounted, saving you pare the better deal.
even more money. 5. Plan Meals Ahead of Time
2. Find Cheap Healthy Food By knowing what you will need for the week,
Buy fruit that is in-season. The prices are you will spend less time and money shopping
typically cheaper and buying seasonal items around. You won’t be spending money unneces-
can get you and your family to try new foods. sarily. This can cut down on “one-tem” trips to
the store which wastes gas and time.
3. Buy Less, Less Goes to Waste
6. Know What you can Spend
Some people believe that buying food in bulk
is always a good thing, but more food may Before you set out to go shopping you should
end up going to waste. Buying shelf-stable know how much money you plan on spending.
products in bulk may be profitable as long as When you begin to shop you can estimate the
the items get used. total cost by adding products up as you put them
in your cart. (round up to whole #’s to make it
4. Focus on Staple Foods
easier ex: $4.75=$5.00)
By getting to know the foods your family con-
7. Not on the List, DON’T Buy it
sumes most often, the less waste you will
have by not purchasing items you don't use. If you don’t need it then you shouldn’t buy it

2. 8. Eat Before You Shop 14. Avoid Buying Junk Food
Going shopping on an empty stomach may These types of foods are often more expensive
prompt you to buy unnecessary items. Having and overly processed. Opt for spending money
a full stomach will make you think with you on seasonal items that are healthier choices
brain and not your belly. for your family that won’t break the budget or
your waistline.
9. Use Cash
15. Avoid Frozen Dinners or Prepared Entrees
An easy way to overspend is using your credit
card. Using cash to pay will limit you to the These items may actually cost more than pre-
amount that you can actually spend according paring a meal rom scratch and are typically less
to your budget. nutritious.
10. Look High, Go Low
For the best prices, scan the top shelves and
bottom shelves. Top-named brands are often
at eye-level and most attractive to consumers,
but often more expensive. Look for similar
products by smaller manufacturers at a lower
price.
11. Keep a List on Your Fridge
When you run out of something at home write
it down. By making a checklist of normal stock
16. Drink Water
items in your pantry, you can visually see what
you are running low on, what you have in Avoid spending money on sodas and other sug-
stock, and what you need to purchase. ary beverages
12. Keep Things Stocked for Quick-n-Easy 17. Cut Back on Meat
Meals Meat is expensive. Vegetarian meals like vege-
Keeping items like pasta and canned products table pastas and bean chilies offer nutritious
on hand can save time and reduce the hassle meals at a lower cost.
of making unnecessary trips to the grocery **Shop at bargain grocery stores like: Save-A-
store or spending money on fast food. Lot, Aldi, and Food-4-Less
13. Don’t Waste Leftovers
Plan leftover nights during the week so you
make sure to eat all that you have bought.

3. There are a number of reasons for eating a healthy and balanced diet. Most
people know that eating healthy is good for weight loss and overall wellness,
but the advantages to eating healthy go beyond that. Did you know that a
healthy diet can actually improve your income? Here are some benefits for
eating a healthy diet.
1) Weight loss: People who struggle with their weight can definitely benefit from ingesting
healthy foods. Eating a healthy diet can help in the reduction of excess weight without harsh side
effects.
2) Pharmacy on a plate: This is because you can effectively fight and prevent diseases if you eat
healthy foods. Most diseases today are caused by an unhealthy diet. Whether it is because the
quantity of fat and calories leads to obesity, the lack of nutrients needed for a strong and healthy
immune system, or the amount of chemicals and trans fats that are included in processed foods,
unhealthy eating can lead to major health problems.
3) Increase your energy levels: You can become more productive and socially active if you stick to
eating healthy foods. Whole foods are best because they are unrefined and not processed. The
more processed a food is, the less nutrients it will have. If you can eat whole vegetables, lean
protein, and whole grains, your body will feel good and energized throughout the day.
4) Look younger and fresher: One way to keep younger looking skin is eating a healthy diet.
Healthy foods promote good cell growth and can eliminate harmful free radicals and toxins in
your body. Drink healthy as well, stay hydrated and avoid sugary beverages. Water is your best
bet!

4. 5) Solution against obesity: Eat more healthy to eliminate the fat on your belly, buttocks, and
legs. Sometimes weight gain is associated with stress, eating healthy can actually help you deal
with stress better because you feel physically better.
6) Productivity at work: Once you have master the day-to-day requirements of your healthy
eating regimen, you will notice that you may be able to get more things done. Your job can seem
to be easier because you have more energy which can lead to increased productivity at work.
This can lead to promotions and bonuses that a unhealthy lifestyle may not promote.
7) Longer, more fulfilled life: Not only can you have a more productive lifestyle, you may also add
years to your life. Those with high blood pressure and diabetes are more likely to develop
associated morbidities. Eating healthy can help reduce the possibility of developing these disease
states.
8) Reduce health care costs: By improving your health you are making a ‘down payment” on
lower health care costs in the future. Getting in shape and eating healthy can help improve
blood pressure and decrease the chances of illnesses in the future. You will save money by not
needing medication, and less time lost at work due to illness. Eating healthy keeps you away
from the doctor and rising co-pays.
9) Better handle stress: Stress can take a huge toll on your health. However, by eating right and
taking care of yourself, you can reduce that stress to a manageable level. By making a list of
healthy priorities and sticking to it, you can earn more, live better and live longer.
10) Less diseases and illnesses: A healthy diet helps ward off diseases and illnesses. It helps make
the body’s immune system stronger.