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