Published: May 14, 2008 03:22 pm            

Extension Service: Eat better, spend less

With increasing prices at the grocery store, is it possible to eat for less? The answer to that question is a strong resounding "yes" but only if you are willing to spend time planning, shopping nd preparing food at home. It is important to first of all know what your food budget is per month. If you are a weekly food shopper, it is easier to divide by four and calculate the weekly expenditures. If you choose to shop bi-weekly or monthly, you must remember there are things that still must be picked up each week, such as fresh produce, bread and some dairy products. Keep this in mind while planning.

The number one reason people say they cannot eat healthy is lack of time. If you plan meals, you will not only save time, but also save money in the long run. By planning ahead, you will have the things you need to fix quick, easy, healthy meals for you and your family. When you have the things you need on hand, fixing a simple meal can be as quick as going to the drive thru.

Here are some ways to eat better for less. Check off the tips your already use. Try the ones you have not checked.



Before shopping

n Make a list of 10 recipes that you often use or want to use.

n Make a shopping list from those recipes and other food needs. Stick to the list unless you find a bargain that you can use.

n Use food coupons only for food needed that is a good buy and that you will use. Organize your coupons before shopping. Check to see that the price using the coupon is cheaper than alternatives. Shop at stores that double and triple coupon values.

n Check store circulars from several stores. These are usually in the Wednesday newspaper(s) and also may be found at the front of the store.

n When possible, shop at more than one store to get the best buys, but make sure shopping at several stores does not cost you extra time and transportation.

n Shop less frequently. If you don't see it, you won't buy it.



When shopping

n Use unit pricing (look at the label located on the grocery shelf) to get the best buy.

n Stock up on fruits and vegetables that are in season. Freeze or can what you won't use before it spoils.

n Buy store and/or generic brands. These are often of the same quality as name brands.

n Grated cheese or wrapped cheese slices may cost more than blocks of cheese. Check the unit cost before you buy.

n Know your food prices and review your cash register receipt before leaving the store.

n Buy less meat. Replace meat with beans or use smaller amounts of meat by making more stir-fry dishes and casseroles.

n Compare the prices of juice concentrate mixes to fresh juice. Can you save money by adding your own water?

n When you do purchase meats, buy larger quantities. Whole chickens, large bags of chicken parts and family packs may cost less per pound. Divide the meat into smaller freezer bags and freeze.

n Buy corn meal, flour, and other staples instead of expensive prepackaged mixes. Cook from scratch.

n Shop when you are not hungry.

n Know your grocery store. Shop when they mark down items.



Preparing and storing food

n Eat fewer meals away from home. Pack lunches, snacks and beverages for work or school.

n Shop for food in grocery stores rather than convenience stores.

n Prepare foods from scratch. Convenience foods can cost a lot. Make homemade chili instead of using canned chili. Cut up your own meat, vegetables and fruits.

n Avoid waste. Mix small portions of leftover vegetables together or use them along with meats in stews, casseroles, soup, or stir-fry vegetables.

n Freeze leftovers. Use within 1-2 months for best quality and flavor.

n Drink tap water rather than bottled water, soda or sweetened juice.



Grow or gather your own

A small corner of your backyard can produce easy-to-grow crops like bell peppers, tomatoes, lettuce, etc. No backyard? Try growing tomatoes and bell peppers in flowerpots. Go to pick-your-own farms and visit the local farmers market.



Try these suggestions, and keep track of what you spend on food. You can improve your family's diet and your budget, as well. This information and more is available in the N.C. Cooperative Extension publication by the same name, "Eating Better for Less."



Susan Garkalns is a family and consumer sciences agent with the Randolph County Center of the N.C. Cooperative Extension Service in Asheboro. She can be reached at (336) 318-6004 or by e-mail at susan_garkalns@ncsu.edu

        

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