Here are some tips for eating healthy on a budget!
Look for fruits and vegetables that are in season! That’s the best time to purchase them! An when produce is out-of-season, save money by buying frozen fruits and veggies – the nutrients are all in there!
Create a meal plan for the week. Make a large batch of a healthy meal, freeze the divided portions to reheat for the busy week nights.
You don’t have to buy red meat and poultry to find good sources of protein. Eggs, beans and canned tuna are also good protein sources – and more reasonably priced.
Fresh fruits and vegetables can be more nutritious and economical than many other snacks. And they are just the right size for a snack!
Fast food, and the value menu might seem like a good buy, but do the math and you’ll find that costs will quickly multiply!
Healthy Eating can mean different things to different people. Some people need to watch out for gluten or other allergens. Others need to follow a low sugar or low fat diet.
Here are some guidelines to follow if you’d like to start eating healthy food, but are not following a strict regime.
Study the product nutritional labels on product packaging. Look for foods with:
- Less then 4g of saturated fat for main dishes; less than 2g for sides and desserts
- Less than 4g of added sugar for main dishes and desserts; less than 2g for sides
- Less than 60mg of sodium for main dishes; less than 480mg for sides and desserts
- 0g of trans fat
- Only 100 percent whole grains
Scientific evidence that links eating habits to increased risk of certain diseases and conditions proves that “you are what you eat.”
Less then 4g of saturated fat for main dishes; less than 2g for sides and desserts
Reason: Saturated fats turn on genes that cause inflammation and hardening of the arteries, and are associated with higher bad LDL cholesterol levels. This increases the risk of heart attack, stroke and some cancers.
Foods high in saturated fats include full-fat dairy products, red meat, coconut oils and palm oils.
No Trans Fat
Reason: Trans fat has no redeeming qualities. It increases bad LDL cholesterol and decreases good HDL cholesterol, raising the risk of heart attack and stoke.
Although trans fat is found in small amounts in some meats and dairy products, most is consumed in the form of hydrogenated oils, which are added to stabilize products and lengthen shelf life. Products that claim to be “trans fat free” have less than 0.5 grams per serving. At Cleveland Clinic, we believe that no amount of trans fat is acceptable and have eliminated trans fat altogether.
Minimal Added Sugars and Syrups: less than 4 grams for main dishes and desserts; less than 2 grams for side dishes and soups.
Reason: Adding sugar translates to empty calories and causes blood sugar to fluctuate.
High blood sugar increases your risks of kidney disease and all arterial aging diseases, including skin wrinkling, impotence, stroke and heart attack.
100% Whole Grain
Reason: Whole grains are a vital source of fiber. Fiber has been shown to decrease the risk of heart disease, stroke and certain cancers, maintain blood sugar and insulin levels, assist with regular bowel movements and keep you feeling fuller longer.
Women need about 25 grams and men generally need 35 grams of fiber per day. This is heard to achieve by eating refined breads,, pastas and rice, from which the fiber has been removed.
Minimal Sodium: No more than 600mg in entrees; 480mg in sides and desserts
Reason: High sodium intake is associated with high blood pressure, increased risk of stroke and worsening of kidney disease, heart failure and other conditions.
The general recommendation is that no more than 2,300mg of sodium should be consumed per day — the amount in one teaspoon of salt.
YOU DO THE SHOPPING, WE’LL WATCH THE KIDS
Buehler’s KidzParks provide free, safe childcare for potty-trained children ages 3 through 9 while you do the family grocery shopping at our Medina River Styx location.
KidzPark hours at Buehler’s Medina River Styx are:
Medina River Styx
Sunday: 11 am – 4 pm
Monday – Friday: 11 am – 7 pm
Saturday: 10 am – 7 pm
Congratulations go the winners in our annual staff awards!
See a list of our 2016 Recycle Events: click here.
Buehler’s & Johnsonville are giving away 14 grills!
Enter to win a gas grill in our Grill Giveaway sweepstakes!
The sweepstakes runs from March 30 – May 3, 2016.
To enter, just complete an entry form at your local Buehler’s Fresh Foods. You’ll find them by the grill in the Meat Department! (No purchase necessary)
14 Grand Prize Winners – one from each of the 14 Buehler’s locations – will each receive a Broil-Mate 141154S One Touch Grill & 6 VIP coupons for Johnsonville Items, combined value of $329.99.
14 – 2nd prize winners – one from each of the 14 Buehler’s stores – will each receive 10 VIP coupons for Johnsonville items valued at $50!
See the complete rules at your local Buehler’s.
Buehler’s Fresh Foods has enhanced their online grocery shopping service to help bring many of the perks and conveniences their customers suggested. Beginning mid-March, Buehler’s “Click Load & Go” new online shopping site will be powered by Rosie, an online and mobile shopping application. The Buehler’s-Rosie partnership combines Buehler’s supermarket expertise with Rosie’s innovative online shopping and digital product development expertise.
Shop Online: https://www.buehlers.com/shop-online/
“Buehler’s has always been known for top-notch customer service and the finest quality, best tasting foods,” stated Dan Shanahan, President and COO of Buehler’s. “Our online shopping service exemplifies what sets us apart from other supermarkets. Customers appreciate the ease of having an entire virtual grocery at their fingertips, and trust our personal shoppers to hand select their order. This partnership will help to push our online shopping services to the next level.”
New features to Buehler’s Click, Load & Go, powered by Rosie, include:
• shop online or use the new Rosie mobile app (iOS or Android)
• service fee $5.95 per order (reduced from $7.95) – saving customers $2 per order
• choice of payment options: pay online or at curb-side pick-up
• site enhancements: larger photos, product recommendations and easier shopping cart management
• exciting online shopping improvements and site innovations over the coming months
Buehler’s established online grocery services include:
• our trained personal shoppers will hand-pick and assemble each order – shopping the way you would if you had time!
• first time users shop free – the $5.95 service fee is waived on the customer’s first three orders
• customer creates shopping list, and place repeat orders in minutes
• customer selects day and time to pick-up order – same day orders placed at least 3 hours in advance
• our guarantee of the freshest quality foods and customer satisfaction
Buehler’s Fresh Foods was one of the first supermarkets in Ohio to offer customers online grocery shopping with curbside pick-up. These new online shopping enhancements will take shopping for groceries to the next level, allowing Buehler customers to shop for groceries anytime, anywhere, with the touch of a finger. The Rosie mobile app is available in the Apple App Store and Google Play Store.
About Rosie
The industry leading online grocery shopping platform for mobile and web, Rosie launched in July 2013 and today enables customers to shop online from their favorite local stores for same-day delivery or in-store pickup. Rosie partners with leading local retailers and their wholesalers to provide e-commerce, delivery opportunities, omni-channel marketing and deep data services. IBM selected Rosie as the Top Startup in North America in its 2014 IBM Smartcamp Competition. Visit rosieapp.com for company information and to sign up for a free account. Like us at fb.com/rosieapp. Follow us on twitter.com/rosieapp.
About E&H Family Group:
E&H Family Group is fully owned by the Buehler Family and operates fourteen Buehler’s Fresh Foods supermarkets located in Wooster (2), Orrville, Wadsworth, Medina (2), Brunswick, Ashland, New Philadelphia, Dover, Jackson Township, Coshocton, Portage Lakes (Green) and Massillon, Ohio.
E&H Family Group also owns and operates sixteen ACE Hardware stores located in Orrville, Medina, Dover, New Philadelphia, Delaware, Jackson Township, Independence, Rocky River, Westlake, Avon Lake, Middlefield, Oberlin, Garrettsville, Hilliard, Plain Township (Canton) and Kamm’s Corner in Cleveland, Ohio.
E & H Family Group is a family owned company committed to environmentally responsible behavior, local sourcing of product and supporting the communities in which we operate. For more information visit www.buehlers.com
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