| With our sagging economy, we are all budgeting | | | | Practice, Practice, Practice! Like any skill, grocery |
| our money. Many of us have cut back on certain | | | | shopping can be daunting. But if you know what |
| luxuries we enjoy like going to the movies, buying | | | | you are doing once you get there, you will be |
| high-end merchandise or taking lavish vacations. | | | | more effective and save time and money. Learn |
| It's hard to even think about spending a lot at the | | | | to read a food label. If you don't know how, find |
| grocery store on expensive "health" foods. Eating | | | | a registered dietitian to teach you. It can be |
| healthy on a budget is one of the misconceptions | | | | intimidating, but it doesn't need to be. The key is |
| I hear most often. I am going to show you that if | | | | to avoid certain terms. I am an advocate for less |
| you learn to shop smart and cook smart you will | | | | processed foods, so the less ingredients in a |
| eat smart! | | | | product, the better. Avoid foods with trans fats, |
| 1. Plan your meals and make a grocery list! | | | | partially hydrogenated oils, and high fructose corn |
| The way I start planning my meals is that I look | | | | syrup. Look for foods that have 100% whole |
| at my weekly schedule. I take into consideration | | | | grains. And, avoid buying "diet" foods. They are |
| my family's activities and meetings and plan meals | | | | expensive and often high in sugar and salt. |
| accordingly to avoid the last minute take-out meal. | | | | 5. Make your meals and snacks from scratch. |
| Then I make my grocery list based on the meals | | | | When you cook from scratch, you control how |
| I am going to make. I also check out my pantry, | | | | much fat, salt, and sugar that go into each |
| refrigerator and freezer to make sure I don't buy | | | | meal-it's that easy! And, by controlling the |
| "extras" that aren't on my list. Lastly, I cut | | | | ingredients you use, you control the cost. There is |
| coupons and check the weekly ads only for the | | | | also something comforting about a homemade |
| items that I plan to buy. | | | | meal. The aromas and the warmness of your |
| If you have a hard time thinking of what to make | | | | kitchen can bring you back from the most |
| for dinner, check out the Internet. There are a lot | | | | stressful of days. Since making a large meal can |
| of great websites that give out meal ideas, as | | | | be time-consuming, consider making double so |
| well as master grocery lists. I like which provides | | | | you have extras to freeze or to have as lunch. |
| you with a month worth of ideas. Or, create your | | | | A good time saving idea is to portion out |
| own month's worth of meals or grocery list on | | | | lunch-size meals and place in containers when you |
| your computer. This way, you can just print off a | | | | are dishing out everyone's dinner. As for snacks, |
| copy each week and half your work is done! | | | | pre-portioned lower calorie snack bags are easy, |
| 2. Use the Food Guide Pyramid as your guide. | | | | convenient and expensive. I like to take snack |
| Most people plan their meals around large portions | | | | size baggies and portion out healthy snacks like a |
| of meat as your main course and smaller portions | | | | trail mix made with cereal, pretzels, raisins, nuts |
| of grains and vegetables as your sides. The Food | | | | and some chocolate chips. This way, even little |
| Guide Pyramid suggests that we change the way | | | | ones can grab a baggie full of healthy food that |
| we think of meal planning and incorporate most of | | | | won't ruin their appetites. |
| our intake from whole grains, vegetables and fruit. | | | | 6. Limit eating out. |
| Use meat, which is typically higher in fat and | | | | With all the tips I've listed above, you'll never need |
| calories, as your new side dish. Plus, meat can be | | | | to eat out again! Just kidding, but it does make |
| fairly expensive. Also try substituting dried bean, | | | | the experience of going out to dinner seem more |
| peas and lentils as a meat substitute. They are | | | | like a special treat than the norm. And, when |
| inexpensive and full of protein and fiber. If your | | | | thinking of cutting costs, take into consideration |
| family likes to eat a lot of pasta and rice, go for | | | | what you spend on a meal and how much it |
| the healthier whole-wheat varieties or brown rice. | | | | would cost to make it at home. Most of the time, |
| And, when purchasing fruit and vegetables, think | | | | it saves to eat at home. If you are faced with |
| frozen! Especially in off-seasons, it really is the | | | | eating out on a regular basis, try choosing |
| best bang for your buck! | | | | lunch-size portions or kid-size meals. Also, go |
| 3. Don't go to the store hungry! | | | | ala-carte. This will save you money and most |
| Like any situation where you have food, you | | | | often calories! |
| need to have a game plan before you head out. | | | | Your family will love having healthy meals and |
| Plan to go to the store after a meal or have a | | | | snacks in your home. Practice these tips and soon |
| balanced snack before you leave. You will be less | | | | you will be a master shopper. Even though |
| tempted to buy things that just look good and | | | | becoming a smart, savvy shopper and meal |
| you will have more energy and patience to get | | | | planner does take a little work, the health benefits |
| through those long checkout lines! | | | | and cost savings are priceless! |
| 4. Read food labels and get to know key terms. | | | | |