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May 2009
Low Cost Menu Planning
Nutritious meals do not have to put a big dent in your wallet. As food prices continue to rise, some planning and smart shopping can help you to fill your shopping cart without breaking the bank.
Tips for Savvy Savings
Buy Store Brands ~ Store brands are often made by the same companies as the major national brands. Check out these products and determine if you can make some substitutions you like.
Collect Coupons ~ These can provide some great savings; however, be careful to only buy items you need or would generally buy anyway.
Compare “Unit” Prices ~ Unit prices are often listed on the shelf below the product. This helps you to make a decision on what is a better buy. Remember, bigger is not always a better value.
Shop With A List ~ Frequent, unplanned trips may trigger more buying. Also, limit your time in the store. More time can equal more impulse buying.
Scan the Scanner ~ Sale prices may not always be updated at the checkout counter. Monitor the scanner and double-check your receipt.
Cut Back on Convenience ~ You are paying extra for the convenience of purchasing items that are pre-cut, cleaned or ready-to-eat.
Use Local Produce ~ Support your local Farmer’s Market. This usually translates to cost savings.
Mix Up Your Protein ~ By adding more nuts, beans and lentils as a substitution for meat items, you will save money with the added bonus of incorporating more fiber into your diet.
Practice Portion Control ~ Larger portions not only add to your waistline, but also your wallet. Be aware of portion sizes so that you do not “over-do” it.
Fruits, Vegetables and Whole Grains
Beef and poultry items can often be the most expensive part of your meal (as well as adding fat and calories). Focus on brown rice and whole grain pastas as an inexpensive base that go well with a variety of vegetables. You can add a smaller portion of animal protein for a tasty, balanced meal.
Choose Healthy Snacks
Snacks are a great way to increase your fruit and vegetable consumption. Try a sliced apple with peanut butter or string cheese. Cut, raw vegetables dipped in low-fat dressing are another easy, healthy snack option. These are not only healthier choices, but are much more economical than pre-packaged chips and cookies.
Planning is Key!
Good planning can take some time, but there are many benefits. By planning your meals you can:
- Create a balanced meal plan ~ this helps you to include foods from a variety of food groups
- Save money ~ keep from making “impulse buys” and focus on the foods you need
- Save time ~ planning helps to prevent multiple trips to the store. You can plan ahead to make enough for leftovers, saving you from having to cook every day.
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