Thursday, July 17, 2025
77.0°F

Nutrition challenge: Can you eat on $3 a day?

SeANNE Safaii | Hagadone News Network | UPDATED 12 years, 10 months AGO
by SeANNE SafaiiSeANNE Safaii
| September 12, 2012 9:00 PM

Watching groceries ring up in the supermarket line can make anyone lose their appetite. As you look for new ways to save a buck, maybe it's time to consider your daily food bill. Simple strategies and tricks can stretch your food dollar and bring you a sense of satisfaction.

A four-step strategy will help you control food costs. First, choose your budget. Three dollars a day is a great target, but decide what your personal goal is and then stick to it by using the next step: a menu! If writing a menu seems completely out of your ball game, have no fear because it's easier than you think.

Planning your meals in advance will help you shop effectively, use leftovers, and avoid wasting food already in your pantry. Simple tricks include eating out less, prepare your own meals more and pack a lunch. Always bake from scratch, because boxed mixes can eat up your money! Try replacing some of the meat in your diet with other protein sources. Ground beef is about $3.75 per pound, whereas black beans have a similar texture, color, and amount of protein for only $0.30. As an added bonus you'll replace beef's saturated fat with black beans' healthful fiber! Buy the beans dry and soak them the night before. Consider aiming for a "meatless Monday," which can save you hundreds of dollars annually and significantly reduce excess calories and fat from your diet.

When planning a menu, choose whole foods. Instead of buying chicken breast, where you'll pay $3.40 per pound, think about buying a whole chicken for $1.50 per pound. Then, in your menu, plan to use the leftovers in sandwiches and soups or freeze them for later. Whole foods are usually less processed, cheaper per pound, and can be stretched much farther than pre-portioned options.

After your menu is complete, it's time to make your shopping list. It's not rocket science, but the list is still an important part of the strategy. Compare store prices and use resources such as club cards, coupons, and sales. Finally, go out and shop. In the store, stick to your list and avoid being impulsive when faced with promotionals and those tempting foods you crave! Remember to look at the unit price, not the total price.

Also, consider using bulk food sections if they're available. They often have great prices per pound, have raw and whole options, and allow you the freedom to choose the amount. A fun idea to try, especially for families, is to buy fruits, vegetables, and berries from you-pick farms and orchards. Planning to use seasonal foods is cost-effective and environmentally sustainable. Most importantly, enjoy the challenge, be more thoughtful, and get closer to your food sources.

If you're interested in building the skills to eat on $3 or less per day, join us for a nutrition education presentation provided by the University of Idaho dietetic students, Tuesday, Sept. 18, 1-2:30 p.m. or 6-7:30 p.m. at Coeur d'Alene's Kroc Center.

Dr. SeAnne Safaii, Ph.D., RD, is an assistant professor at the University of Idaho.

MORE IMPORTED STORIES

Healthy holiday shopping starts at home
Coeur d'Alene Press | Updated 12 years, 7 months ago
Key to healthful diet is improving nutrition
Coeur d'Alene Press | Updated 15 years, 4 months ago

ARTICLES BY SEANNE SAFAII

July 20, 2016 9 p.m.

All olive oils are not created equally

One of the key ingredients to a long and healthy life is olive oil. For years dietitians have been promoting the use of olive oil as a heart-healthy monounsaturated fat. Because of its rich source of tocopherols, carotenoids and polyphenols, which have anti-inflammatory properties olive oil has been shown to provide cardiovascular and anti-cancer effects. Italy, Spain and Greece are the major producers of olive oil and it is the principal source of dietary fat in these countries. But not all olives or olive oils are created equally.

May 20, 2015 9 p.m.

Nutrition must-haves for cyclists

Ah, spring and cycling. They go hand and hand. Whether you are a roadie or mountain biker, this nutrition advice is for you!

September 16, 2015 9 p.m.

Bears are not the only worry!

Summer time in Coeur d'Alene is filled with fun, family and camping. The great outdoors offer plenty of opportunity for fun, and food is almost always close by.