Adapted from the third edition (1995) of "Eating Right Is Basic," developed by Michigan State University Extension for use in F lorida by Glenda L. Warren, M.S., R.D., CFCS, Associate Professor, Extension Nutritionist EFNEP, Department of Family, Youth and Community Sciences, Flor ida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesv ille, Florida 32611-0310. Publication date: November 2000. First published: September, 1997. The Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educational information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or nat ional origin. For information on obtaining other extension publications, contact your county Cooperative Extension Service office. Florida Cooperative Extensio n Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Wadd ill, D ean. FCS 1052 Step 1:Make a food budget. Step 2:Plan meals and snacks for your family for a week. Step 3:Make a shopping list of the foods you need to make the meals on your menu. Step 4:Review your shopping list and budget. Food $hopping On A BudgetMake the mo$t of your food dollar$.Food shopping on a budget takes planning. Follow these steps to get the most for your money. Determine how much money you have for food. Include the value of food stamps. You and your instructor can work together to make a monthly food budget. If you shop once a week, divide your monthly food budget by four to find out how much you have for food each week. If you plan to buy nonfood items at the grocery store, be sure to budget some money for these items. Check what foods you have on hand. Plan to use these foods. Check newspaper ads or store flyers for weekly specials. Plan to use leftovers for other meals during the week. Be sure to include food from all five food groups on the Food Guide Pyramid. Include meatless meals to extend your protein dollars. You and your instructor can work together to determine how much you need of these foods. Check to see if you have coupons for foods on your list. Does this look like a shopping list that would fit your food budget? Your instructor might have more ideas on ways to cut food costs.
CHOOSE FOODS FROM EACH OF THE FIVE FOOD GROUPSThe Food Guide Pyramid illustrates the importance of balance among food groups in a daily eating pattern. Most of the daily servings of food should be selected from the food groups that are the largest in the picture and closest to the base of the Pyramid. Choose most of your foods from the grain products group (6-11 servings), the vegetable group (3-5 servings), and the fruit group (2-4 servings). Eat moderate amounts of foods from the milk group (23 servings), and the meat and beans group (2-3 servings). Choose sparingly foods that provide few nutrients and are high in fat and sugars.Note: A range of servings is given for each food group. The smaller number is for people who consume about 1,600 calories a day, such as many sedentary women. The larger number is for those who consume about 2,800 calories a day, such as active men. $hopping Li$t GuideFresh fruits and vegetables Dried beans and peas Canned fruits, vegetables and other canned foods Milk, cheese and yogurt Bread, cereal, rice, tortillas and other grain products Meat, poultry, fish and eggs Staples and miscellaneous Frozen foods