GSU's First Grocery Store Tour

GSU's 1st Grocery Store Tour!

Have you ever felt lost in the grocery store? Do you want to choose healthy options but aren't sure where to begin? Well, you are in luck!! On October 1, 2014, your University Recreation Center will be offering a grocery store tour led by nutrition graduate students.  You will be guided through sections of the grocery store and shown how to choose healthy options.  Specific tours will be catered to three different groups: living on campus with no kitchen, living on campus with a kitchen, or living off campus with a kitchen.  Everyone who takes a tour will be given educational materials to take home such as: how to eat healthy on a budget and how to read a nutrition facts food label.  You will also be provided with resources to assist you in meal planning and given easy, healthy and affordable recipes.  At the end of the tour, participants will have the opportunity to plan meals and shop for those food items. 

Being a part of the grocery store is easy!  You can sign up at the service desk located at the front of the Recreation Center.  When you sign up, you will pay $3 and following the tour, you will receive $9 to purchase food! Come join us on the grocery store tour!  Deadline to sign up is Monday, September 28.

If you can't make it to the grocery store tour check out this Top Tips for Eating on a Budget:

1.) Plan what you're going to eat: Plan your meals and snacks for the week before going to the grocery store.  Check to see what foods you already have and make a list of what you need to buy.

2.) Compare brands: Generic brands tend to be cheaper than name brands. While shopping, compare prices to determine the less expensive option.

3.) Determine where to shop: Check online or at the store for sales and coupons, especially when it comes to more expensive foods, such as meat and seafood.

4.) Make your own healthy snacks: Many snacks cost more when sold individually. Make your own snacks by buying in bulk.

5.) Shop for foods that are in season: Fresh fruits and vegetables that are in season are usually easier to get and cheaper. Your local's farmers market is a great place to get seasonal produce.

6.) Try canned or frozen produce: At certain times of the year, frozen or canned produce may be cheaper than fresh. Choose fruits that are canned in 100% fruit juice and vegetables with "low sodium" or "no salt added".

7.) Stick to the list: Create a shopping list for all the needed items and try not to buy items that aren't on the list.

8.) Cook more, eat out less: Food prepared at home tends to be cheaper and more nutritious than convenience foods.

Budget friendly recipe:

Southwest Chicken Skillet

Total Cost: $5.21

Cost Per Serving: $1.30

Serves: 4-6

Prep time

5 mins

Cook time

30 mins

Total time

35 mins

Ingredients

• 1 cup uncooked long grain white rice $0.33
• 1 cup salsa $0.88
• 1.5-2 cups pre-cooked shredded chicken $0.93
• 1 (15 oz.) can black beans $1.08
• 1 Tbsp chili powder $0.30
• 1¾ cups chicken broth $0.23
• 1 cup shredded cheese $1.20
• 2-3 green onions, sliced $0.26

Instructions

1. In a large skillet, combine the rice, salsa, chicken, black beans (drained), chili powder, and chicken broth. Stir until everything is evenly combined.
2. Place a tight fitting lid on the skillet, turn the heat on to high, and let the skillet come to a full boil. As soon as the skillet comes to a boil, turn the heat down to low and let it simmer for 30 minutes. Make sure it is simmering the entire time, turning the heat up slightly if needed (you should be able to hear it simmer quietly).
3. After 30 minutes, turn off the heat, remove the lid, and fluff the mixture with a fork. All of the liquid should be absorbed and the rice should be tender. Sprinkle 1 cup of shredded cheese over top, replace the lid, and let it sit for a few minutes, or until the cheese is melted. Meanwhile, slice the green onions. Sprinkle the green onions over the melted cheese and serve hot.

Sources:
Recipe from budgetbytes.com
http://www.eatright.org/nutritiontipsheets/