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Time Savers

Parenting Shortcuts

Budget Hacks

Learn how to shop for healthy foods that fill you up and stretch your budget further.

How to Stretch Your Ingredients

Save money and reduce waste by reusing leftover ingredients creativity.

Click the plus sign to reveal tips.

Tap the plus sign to reveal tips.

Vegetables

Fruit

Stale Bread

Chicken

Eggs

Beans

How To Choose Budget-Friendly Foods

On your next grocery trip, pick up these family favorites that are both filling and less expensive.

Click for ideas.

Swipe for ideas.

Frozen Fruits

Try buying frozen fruit when your favorites aren’t in season. Blend into smoothies.

Apples

Apples are one of the most affordable fruits. Enjoy them sliced with nut butter for a filling snack.

Chicken Value Pack

Save money by buying the refrigerated or frozen family-size bag of chicken.

Lentils

Dried beans generally cost less, with lentils being the most economical.

Tofu

This filling protein usually costs less than meat. Mix into stir-fries.

Canned Foods

Canned fruits and veggies are usually less expensive than fresh ones, and have a longer shelf life.

Frozen Fruits

Try buying frozen fruit when your favorites aren’t in season. Blend into smoothies.

Apples

Apples are one of the most affordable fruits. Enjoy them sliced with nut butter for a filling snack.

How to Compare Prices

Use unit prices to find the best buy. Look for the unit price right on the shelf tag. It will be listed separately from the retail price (the price you pay).

15 oz Brand A Peanut Butter

The unit price is the price per unit (e.g., price per pound, price per ounce). The retail price is the price you pay for the item.

40 oz Brand B Peanut Butter

The larger jar of peanut butter costs more but it is a better buy because the unit price is lower.

Tip: If your store doesn’t list unit prices, you can figure it out yourself. All you need to do is divide the retail price by the number of units.

Unit Price =

Retail price Number of units

Let’s try it by comparing these carrots!

5 lbs Carrots

First convert pounds to ounces:

5 x 16 = 80 oz

Then find the unit price

$0.04 =

$3.49 80 oz

$0.04 per oz

10 oz Shredded Carrots

This product is already in ounces

Find the unit price

$0.20 =

$1.99 10 oz

$0.20 per oz

Find a common unit first

Sometimes the units of food you want to compare (e.g., pounds, ounces) are different. Look for a common unit first. TIP: Remember 1 lb = 16 oz.

Use unit prices to compare:

The same food, but different form

(whole carrots vs shredded carrots)

The same food, but in different size containers

(a gallon of milk vs half-gallon)

Foods in similar categories

(a pound of zucchini vs a pound of asparagus)

Different brands of the same food

(name brand cereal vs store brand)

Tips for Shopping Trips

Shop smarter. Follow these tips to save time and money on your next journey to the grocery store.

Learn more ways to eat healthy on a budget, check out these videos.

Time Savers

From 5-minute recipes to tips on easy clean-up, see all the ways to cook healthy in a hurry.

The Freezer Is Your Friend

Next time you make a recipe, double it! Freeze extra in meal-size portions so it’s easy to grab and reheat.
Pre-chop veggies like onions, carrots, celery, and peppers, then freeze leftovers so you can use them quickly later.
Pro tip: You can cook frozen vegetables straight away. No need to defrost!
Place chicken and marinade in freezer-safe bags. When you’re ready, simply defrost or thaw and cook!

How to Cook Vegetables Three Ways

Choose the cooking technique that works best for your family’s schedule and preferences. Follow directions for 1 lb chopped vegetables.

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Microwave

Oven

Stove Top

Veggie Cooking Method

To cook your veggies quickly and deliciously, try these three different methods.

Approximate Cook Times

Vegetables

Simmer on Stove

Bake at 450°

Microwave

Asparagus, zucchini, yellow squash

4-6 MIN

15–20 MIN

3–5 MIN
Beets, turnips

10-15 MIN

20-25 MIN

10-12 MIN
Broccoli, cauliflower, Brussels sprouts, cabbage

5-8 MIN

10-20 MIN

5-7 MIN
Carrots, parsnips (1½ lbs)

10-15 MIN

20-25 MIN

6-10 MIN
Celery Root

10-15 MIN

20-25 MIN

4-6 MIN
Chard, collards, kale, mustard, turnip or beet greens (1½ lbs)

3-5 MIN

-

8-10 MIN
Corn on the cob (4 ears)

2 MIN

15-20 MIN

8-12 MIN
Green beans

4-6 MIN

15-20 MIN

8-12 MIN
Snow peas, sugar snap peas

2-4 MIN

8-10 MIN

3-5 MIN
Spinach (1½ lbs)

2 MIN

-

2-4 MIN
Sweet potatoes, potatoes, rutabagas**

10-15 MIN

20-25 MIN

8-12 MIN
Winter squash (2 lbs)

15-20 MIN

25-35 MIN

8-12 MIN

*Microwave temperatures can vary. Check your veggies often. Note what times work best for your microwave.
**Sweet potatoes or white potatoes can also be cooked whole. Poke them with a fork in several places. Microwave on medium, turning once or twice, about 20 minutes for white potatoes and 12-15 minutes for sweet potatoes. Or, bake in the oven at 400° F for 45-60 minutes.

How to Make Cleanup Easy

Follow these simple ideas to help make cooking a little less messy, and clean-up a lot quicker.

Click each circle for tips.

Tap on each circle for tips.

How to Make Meals Fast

Throw these together with some pre-cooked ingredients or leftovers for simple, fast meals.

Click for quick tips.

Swipe for quick tips.

Quick Marinade

Give protein a flavor boost with this quick marinade that uses ingredients you likely already have!

Build a Burrito Bowl

Throw together protein, veggies, and brown rice for a tasty meal. Top with salsa or avocado.

Sheet Pan Dinner

Cook a whole dinner all on one sheet with your choice of protein and veggies.

Egg Drop Soup for 2

A simple soup with only a few ingredients. Freeze single portions to heat up for a quick lunch.

Pizza Pizzazz

Top your choice of bread with sauce and cheese. Load with veggies for an extra nutrient boost.

Stir-Fry Fast

Combine leftover chicken, rice, and veggies in a pan with a little oil. Cook until veggies are soft, and top with soy sauce.

No Fuss Roasted Veggies

A fast, easy, flavor-filled side that can be made with veggies you have on hand.

Set-It-and-Forget-It Potatoes

Dice potatoes and toss with a little olive oil and bake for a tasty side.

Simple Carrot Side

Microwave cut carrots for this family-friendly side in 5 minutes.

Quick Marinade

Give protein a flavor boost with this quick marinade that uses ingredients you likely already have!

Build a Burrito Bowl

Throw together protein, veggies, and brown rice for a tasty meal. Top with salsa or avocado.

Grab-and-Go Breakfast Ideas

These fast and filling breakfasts will start your day right.

Click for ideas.

Swipe for ideas.

Roast Potato Hash

Use up leftover roasted potatoes by combining them with cooked onions and eggs.

Fruity and Sweet

Top low-fat yogurt with fruit and a spoonful of granola.

Microwave Scrambled Eggs

Whip up this recipe in just a few minutes using only eggs and water.

Protein-Packed

Make toast with hummus or peanut butter and eat with a whole piece of fruit.

Savory Start

Top your toast with ham and tomato. Mmmm! Filling and delicious.

Fruits and Nuts

Add a spoonful of raisins or nuts to your cereal for added flavor and nutrients.

Opt for Tortillas

Wrap your scrambled eggs in a warm tortilla and serve with low-fat milk.

Make Waffles Interesting

Top whole grain frozen waffles with cottage cheese and fruit instead of syrup for a filling, nutrient-packed treat.

Make a Cheese Board

Try whole wheat crackers and cheese with a glass of refreshing water to start your day.

Breakfast Casserole

Leftovers? Add an egg on top to turn leftovers into a yummy breakfast treat.

Roast Potato Hash

Use up leftover roasted potatoes by combining them with cooked onions and eggs.

Fruity and Sweet

Top low-fat yogurt with fruit and a spoonful of granola.

Plan Your Shopping Trip

To cut your shopping time, make a plan! Grab your budget, your recipes, list of ingredients on hand, and any store flyers. Let’s get planning.

Click on each circle for tips.

Tap on each circle for tips.

Get fresh ideas, tips and recipes for meal prep with these videos!

Parenting Shortcuts

Tips and strategies to start your little kids off on the right foot.

Raising a Healthy Eater

Help children learn to make healthy choices on their own. It’s a lesson they will use for life.

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Swipe for tips.

Use encouraging words.

As a parent, what you say has a big impact on kids’ eating habits.
Gently guide your kids to make healthy choices with positive words.

Have healthy foods ready to eat.

Want kids to choose healthy foods? Make sure healthy foods are in reach.
Keep plenty of fruits and vegetables in the house to add to meals and snacks.

Let kids learn by serving themselves.

Follow a regular meal and snack schedule so kids know what to expect.
Serve foods family-style and have kids take small servings. Let them get more if they are still hungry.
Use smaller bowls and plates so they don’t take too much at once.

Be patient. It works better than pressure.

Kids don’t always take to new foods right away. Offer them many times and try serving them in different ways.
When you offer children new foods, let them choose how much to eat. Kids are more likely to enjoy a food when eating it is their own choice.

Let kids help in the kitchen.

Kids like to try foods they help make. It’s a great way to support trying new fruits and vegetables.
Name their dish (“Karla’s Salad”). Make a big deal of serving foods they help create.

Use encouraging words.

As a parent, what you say has a big impact on kids’ eating habits.
Gently guide your kids to make healthy choices with positive words.

Have healthy foods ready to eat.

Want kids to choose healthy foods? Make sure healthy foods are in reach.
Keep plenty of fruits and vegetables in the house to add to meals and snacks.

Change Negative Phrases into Positive Ones

Flip each card for ideas.

Instead of: “Eat that for me.”

Avoid phrases that teach children to eat to win your favor.

Try: “This is a kiwi. It’s sweet like a strawberry.”

Support trying new foods by connecting them to the senses.

Instead of: “Take one more bite before you leave the table.”

Avoid phrases that teach children to ignore fullness to win your favor.

Try: “Is your stomach telling you that you’re full?”

Help children to tell when they are full to prevent overeating.

Instead of: “See, that didn’t taste so bad, did it?”

Avoid phrases that imply children are wrong to refuse a food.

Try: “Everybody likes different foods, don’t they?”

Let children explore the taste of the food and decide what they like.

Instead of: “Stop crying and I will give you a cookie.”

Avoid phrases that teach children to eat to feel better.

Try: “I am sorry you are sad. Let me give you a big hug.”

Reward children with support and kind words.

Instead of: “No dessert until you eat your broccoli.”

Avoid phrases that make some foods, like dessert, seem better than other foods, like veggies, and emphasize kids’ dislikes.

Try: “We can try broccoli another time.”

Let kids choose when to try new foods so they’re more likely to enjoy it.

Tips for Picky Eaters

Try these different techniques to get your child to venture beyond chicken nuggets and pizza.

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Swipe to reveal tips.

Don’t give up. It takes 8–10 times for a kid to become familiar with a new food. Keep serving it!

Kids are more likely to try new foods if they help pick them out. At the store, give them options and let them choose their favorite.

Let kids help with the prep work. When they get involved in making the food they’re more likely to try it.

Serve kids healthy foods, like veggies, first. Kids are more likely to eat them if there are fewer competing foods on the plate.

Introduce new drinks, like low-fat milk, slowly. Combine with whole milk in cereal or in a drink. Add more over time until it’s all low-fat.

Let them serve themselves. Kids eat more when they choose the amount they want on their plate.

Don’t give up. It takes 8–10 times for a kid to become familiar with a new food. Keep serving it!

Kids are more likely to try new foods if they help pick them out. At the store, give them options and let them choose their favorite.

Take Veggies from "Yuck" to "Yum"

Get kids to eat more veggies by trying different ways to serve them.

Drag each food to the child.

How much food from each food group?

Use this chart to know how much your child needs per day.

 Daily Recommended Amounts for Young
                        Children 

Food Group	2 years	3 years	4-5 years
Vegetables	1 cup	1–1½ cups	1½–2 cups
Fruits	1 cup	1–1½ cups	1½–2 cups
Grains	3 ounces	3–5 ounces	4–5 ounces
Protein	3 ounces	2–4 ounces	3–5 ounces
Dairy	2 cups	2-2½ cups	2½ cups