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Good Food Tight Budget Turn Over Turn www.ewg.org Washington, DC 20009 DC Washington, 1436 U Street NW, Suite 100 Suite NW, Street U 1436 Environmental Working Group Working Environmental Printed By: Printed 3 B Grab page page Grab TIGHT BUDGET TIGHT A GOOD FOOD GOOD facing up. facing . With letter letter With . over turn 2 and and folded Keep A Why? Turn to page page to Turn Why? H. Don’t cut here. cut Don’t Line. Fold ABOUT PRICE TRACKER Shop smart. Keep an eye on prices of items you buy often. Find THISGUIDE stores with bargains and times when prices drop. USING THIS GUIDE throughout the guide look out for these icons. FOOD STORE/DATE/PRICE STORE/DATE/PRICE STORE/DATE/PRICE STORE/DATE/PRICE Best buys Read more Health tip Use caution Broccoli Costco 2/5/12 Kroger’s 3/1/12 Walmart 4/22/12 Any Market 5/1/12 $1.53 lb $1.65 lb $1.59 lb $1.56 lb ant to fill your plate with designed to help you save time and Wdelicious, healthy foods money. without breaking the bank? Our top picks are based on average Good Food on a Tight Budget— food prices. Check for the best local the first of its kind—lists foods that buys. are good for you, easy on your Variety is important for health wallet and good for the planet. and happiness. Our lists are a Environmental Working Group’s 1 good start, but try other affordable half. in Fold health experts have chosen them foods, especially from the fruit and A based on an in-depth review of vegetable aisles. government surveys and tests for Can’t find something? Ask if the nearly 1,200 foods. store manager can stock it. staples. two Our food lists (page 6), shopping Happy, healthful eating from EWG list (page 29), meal planner (page and a need to with thanks to Share Our Strength. 30) and price tracker (page 31) are You’re also going going also You’re 2. Don’t grab Don’t yet! Environmental Working Group 1. EWG (www.ewg.org) is a not-for-profit organization that marshals the Tools power of information to protect human health and the environment. IN COLLABORATION WITH Share our Strength Share Our Strength’s Cooking Matters® teaches families at risk of hunger how to get more food for their money and better nourishment from those foods, as part of the No Kid Hungry® campaign. A 2 31 30 3 Over Turn Saturday ......................................31 Price Tracker Tracker Price Friday .....................................30 Planner Meal .....................................29 List Shopping ................................28 A Healthy Budget Budget Healthy A Thursday ...........................................18 Recipes Bonus! Wednesday ..................................17 Spices & Staples 3 C Grab page page Grab ................................16 Oils & Fats Cooking Tuesday .............................................14 Dairy ...........................................12 Protein ...............................................10 Grains Monday .........................................8 Vegetables ..............................................6 Fruits A ............................................4 Top Tips Tips Top Sunday About. .2 . About. B TABLE CONTENTS TABLE LUNCH BREAKFAST SUPPER before you shop. you before Save money and time by planning meals for the next couple of days days of couple next the for meals planning by time and money Save MEAL PLANNER MEAL on top of of top on A 2 Turn over, and lay and over, Turn The faster you shop, the less you spend. Nothing forgotten, lots of TOP BETTER FOOD, SHOPPING LIST money saved. TIPS LOWER COST Weekly budget: $ FRUITS VEGETABLES BEFORE YOU SHOP Budget: $ Budget: $ Q Plan and save. Make a meal plan (page 30) and shopping list (page 29). Use the food you have and the deals you find in store ads and coupons. Q Add more fruits and vegetables to your meal plan. Fill half your plate with fruits and vegetables. You can get your 5 to 9 servings of fruits and vegetables a day for about the cost of a bus ride in most cities. 1 Fold in half in Fold Q Add beans and lentils to your meal plan. Pick beans and lentils GRAINS PROTEIN B instead of meat for 2 or more dinners every week – lots of protein for less money (see recipes). Budget: $ Budget: $ Q Skip processed foods like frozen pizza, cookies and soda. They usually cost more than fresh, healthy food. Canned foods are convenient, but eat fresh or frozen when you can to lower your exposure to toxic chemicals. AT HOME Q Cook and freeze large batches (see recipes). Save money by cooking at home more and eating out less. Store food properly and DAIRY OILS AND OTHERS throw less away. Budget: $ Budget: $ Q Grow your own. You can buy seeds with SNAP dollars. You don’t need a backyard, just some containers, a sunny window and a little soil. Community gardens are often free. Try cherry tomatoes and lettuce first. Check out www.ewg.org/goodfood B 4 29 27 6 C neighborhood. your outreach/ Free cooking classes might be available in in available be might classes cooking Free outreach/ Don’t overdo dried fruit – it has LOTS of sugar! One serving equals ¼ cup. ¼ equals serving One sugar! of LOTS has it – fruit dried overdo Don’t cookingmatters.org/what-we-do/educational- Want to brush up on your cooking skills? Visit http:// Visit skills? cooking your on up brush to Want fruits. Check prices for organic. for prices Check fruits. Dried apples Dried are also nutritious but may have more pesticides than other other than pesticides more have may but nutritious also are cuisine. Scan the QR code. QR the Scan cuisine. prunes mango m you can search by price, ingredient, or or ingredient, price, by search can you database of low-cost, healthful recipes recipes healthful low-cost, of database california raisins california apricots KWWSUHFLSHðQGHUQDOXVGDJRYLVD DRIED FRUITS DRIED Find more great recipes great more Find **On medicine? Ask your doctor about grapefruit. about doctor your Ask medicine? **On serve on the side. Top each serving with 1 tablespoon yogurt. tablespoon 1 with serving each Top side. the on serve *Limit juice to 1 cup a day. Children should drink less. less. drink should Children day. a cup 1 to juice *Limit 9. If using lime and yogurt, squeeze juice from lime wedges on top of chili or or chili of top on wedges lime from juice squeeze yogurt, and lime using If 9. minutes. Check prices for organic. organic. for prices Check 8. Lower heat to medium. Cook until all flavors have blended, about 15 15 about blended, have flavors all until Cook medium. to heat Lower 8. Peaches are also nutritious but may have more pesticides than other fruits. fruits. other than pesticides more have may but nutritious also are salt. 7. Add beans, tomatoes, water, chili powder, and cumin to pot. Season with with Season pot. to cumin and powder, chili water, tomatoes, beans, 7. Add watermelon kiwi rots are somewhat tender, about 5 minutes. 5 about tender, somewhat are rots 6. Add onion, carrots, and garlic to pot. Cook until onions are soft and car- and soft are onions until Cook pot. to garlic and carrots, onion, Add 6. 5. In a large pot over medium-high heat, heat oil. Add turkey and brown. and turkey Add oil. heat heat, medium-high over pot large a In 5. tangerine honeydew C colander. a in beans rinse and drain beans, canned using If 4. 1 Fold in half. wedges. into Cut now. rinse lime, using If 3. starfruit grapefruit** 2. Dice onion and carrots. Mince garlic. Mince carrots. and onion Dice 2. 1. Rinse and peel carrots. Peel onion and garlic. and onion Peel carrots. peel and 1. Rinse pear cantaloupe Preparation: Preparation: papaya banana 1 cup water water cup 1 no salt added added salt no domestic 2 cans diced tomatoes, tomatoes, diced cans 2 avocado nectarines nectarines 1 pound ground turkey turkey ground pound 1 1 tablespoon of oil oil of tablespoon 1 orange juice* orange apricot beans, no salt added added salt no beans, red or white kidney kidney white or red 3⁄4 teaspoon salt teaspoon 3⁄4 1 cup cooked or 1 can can 1 or cooked cup 1 cumin cumin FRUITS 3 cloves garlic garlic cloves 3 1 tablespoon ground ground tablespoon 1 yogurt 2 medium carrots medium 2 2⁄3 cup non-fat plain plain non-fat cup 2⁄3 powder powder 1 medium onion medium 1 3 tablespoons chili chili tablespoons 3 1 medium lime lime medium 1 for the lowest cost lowest the for Seasoning ingredients Basic Tasty toppings Tasty These fruits pack the most nutrition nutrition most the pack fruits These FRUITS TURKEY CHILI WITH VEGETABLES WITH CHILI TURKEY serves 6 serves 2 Turn over, and lay on top of B SAMPLE SHOPPING LIST Weekly budget: $ 35 (One week’s meals at $5 a day.) AT THE STORE FRUITS VEGETABLES Q Stock up to save money. Foods that last include rice, beans, C cooking oil and frozen foods. Buy extra when they’re on sale. Check Budget: Budget: $ 6-7 $ 8-9 unit prices – bigger packages are often cheaper. Buy from bulk containers if your store has them. 7 pears 1 pound frozen broccoli B 7 bananas 1 head cabbage Q Spot bargains on fresh fruits and vegetables. Use the price 12 ounce box raisins 2 pounds carrots tracker (page 31) to find good deals on fruits and vegetables. Fresh 5 pounds potatoes produce prices can drop when they’re in season, and they taste best then. GRAINS PROTEIN Q Compare labels. Healthier foods usually have less saturated fat, trans fat, salt (sodium) and sugar. Budget: $ Budget: $ 5 6-7 Q Look for deals at your farmers’ market.
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