Eating Well on Your Budget
Snacks
With food prices rising, the news is full of stories about the "impossibility" of eating healthy on a budget. Whether it's fast-food choices, dining out or grocery shopping, food purchases are becoming an area where consumers are looking to cut back. So does health need to suffer as well?
While smart eating may seem difficult when counting pennies, it doesn't have to be. With careful meal planning, shopping and cooking, you can trim both your waistline and your food budget. Here are some techniques that can extend the pocketbook while improving your overall health.
Monthly Budgeting and Planning:
- Determine how much money is available for food and divide by 4 weeks/month
- Check ads and store flyers for weekly specials
- Plan meals and snacks based on store specials before heading out
- Be sure to check and see what food is on hand and plan for leftovers
- Use coupons sparingly – they aren't worth it if you don't use the product
Shopping strategies:
- Use unit pricing to compare costs between brands and different sizes
- Choose generics when possible
- Shop high and low - the more expensive product is often placed at eye level
- Double check receipts and change; mistakes happen
- Buy in bulk if storage space allows
- Save gas by only going to one store – research which one has the best bargains
- Check the price per pound of convenience food and "junk" food; while each portion may seem cheaper you spend more in the long run
Go with Grains:
- Of all the food categories, grain-based foods provide the best nutritional bargain for your budget
- Choose whole wheat English muffins and tortillas
- Buy rolls and bagels in packages rather than from the bakery
- Hot cereal is nutritious, economical and can be dressed up with honey, bananas or raisins
- Check out the day old breads; a great value and still fresh
- Buy cereals and other grains in bulk to store in air tight containers
- Mix whole wheat and regular pasta to cut costs and maximize nutrition
- Center the meal around grain based foods and supplement with more expensive meat, dairy and fruits and vegetables
Speaking of meat, dairy and fruits and vegetables...
- Buy plain, unskinned poultry and skin and season yourself; ready-to-cook varieties are more costly
- Used canned fish and chicken for sandwiches, enchiladas, salads and other mixed dishes
- Use eggs as a protein source in salads and main dishes
- Extend protein dollars by eating two or more meatless meals weekly - try out our Meatless Burgers and/or Meatless Meatballs.
- Buy fresh fruits and vegetables in season
- Buy apples, onions, potatoes and oranges by the bag, not the piece
- Choose frozen and canned varieties; they are nutritionally similar and a lot less costly
- Avoid the bagged/washed lettuce, cabbage and carrots; they cost a lot more
- Use dried milk powder for recipes and fluid milk for drinking
- Buy block cheese and shred it yourself
At home:
- Cook extra chili and spaghetti sauce and freeze. They are great potato and pasta toppings for another day
- Boil extra pasta for dinner and use it for lunch with chopped vegetables and leftover chicken or freeze for a quick meal
- Keep pita in the freezer; pop in the toaster - it makes a great sandwich or pizza base
- Cook from scratch when time allows; it's much cheaper in the long run
