Wyoming WIC
Good-Mood-Food-for-Moms-to-Be

10 Tips for Eating Better on a Budget

10-Tips-for-Eating-Better-on-a-Budget-QR-code
November 29, 2023 General /Family
Making healthy choices doesn’t have to cost a lot of money. Here are 10 tips to help you shop, cook, and eat healthy on a budget.
boy mom see fridge
family fixing meal

Use what you already have.

Before you head to the store, look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. Use these items in your meals for the week to help save money and reduce food waste.

Try new recipes.

Search for recipes online based on what you have on hand.
Try https://myfridgefood.com/ or https://www.bigoven.com/ for a few ideas.

Think about your schedule.

Choose meals you can easily prepare when you don’t have a lot of time. Save recipes that take longer for days when you have more time.

Plan to use leftovers.

Think about larger recipes with enough servings for multiple meals. This can reduce the number of ingredients you need to buy and save you time preparing another meal.

Make a grocery list, then stick to the list!

You wil save money by buying only what you need. Check the grocery store’s flyer for weekly deals on ingredients.

food in freezer

Don’t shop when you’re hungry.

Shopping after eating will make it easier to skip the tempting snack foods, leaving more of your food budget for vegetables and fruits.

Buy in season.

Buying fruits and vegetables in season can lower the cost and add to the freshness! For example, look for fresh strawberries in June/July. If you are not going to use them all right away, buy some that still need time to ripen. Freeze fresh berries when they are on sale to have ripe, delicious berries all year round.

Cook once…eat all week!

Prepare a large batch of favorite recipes and double or triple the recipe. Freeze single-serve portions in individual containers to use throughout the week.

Fill your plate with fruits and veggies.

They’re loaded with nutrients, help promote good health, and can help you feel fuller, longer. Choose a variety of colors for a mixture of flavors and textures.

Drink more water.

Stay hydrated by drinking water instead of sugary drinks such as soda or sports drinks. Keep a reusable water bottle with you to always have water on hand.

Install this web app on your iPhone: tap ios-share and then Add to Home Screen.

SIDE-LYING HOLD

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
CROSS-CRADLE HOLD

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
CLUTCH OR “FOOTBALL” HOLD

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE HOLD

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Laid-Back Hold

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position