In-depth guide on eating well on a budget

Okay folks, since I was out of town over the weekend, and you had to go two days without a post, here is your reward for waiting patiently. :-)

Here are some ways you can save money on your grocery bill, and still eat well:

Not only is it easy to get sucked in by the Grocery Store's merchandising tricks, but it is also normal for most of us to fall into a mealtime rut (eating the same foods over and over). There are ways to avoid this and eat well on a budget. First and foremost: before you even walk out the door, sit down and write out a list. Remember to and stick to it. Shop no more than once a week. Clip out coupons from the paper, internet, or any other location that is available. But remember to only clip coupons for food you will eat – and try to skip the junk food and heavily processed foods. Don't be discouraged that they take up most of the coupons. Try to get extra coupons from friends and family.

Money-saving basics:

• Shop the perimeter (outside) of the store first. That’s where all of the healthier choices usually are – produce, dairy, meat, ect.. You will avoid most of the more processed foods.
• Don’t go shopping on an empty stomach! Make sure you shop after a meal, or after a light snack to help resist temptation. If nothing else, chew some gum.
• Look for sales on fresh fruits and vegetables. You can freeze most of these.
• Choose the large bags of fruit (like apples, pears, or mixed fruits), instead of the singles. These are cheaper, and while there may be a bruise or two, they are the same as the single (higher priced) fruits.

Also remember that it is okay to buy generic! Generic brands can provide a great savings when shopping and are often labeled as the store’s brands. The nutritional value of the food is the same, whether it’s canned, frozen, or bagged foods. A lot of these “generic” foods are made by big brand names, but packaged for the store.

Avoid buying soda, juice drink singles, sports drinks, and bottled water. A water filter will serve you well if you have concern over quality/flavor of tap water. Remember that sodas and sports drinks are not only expensive, but they are bad for you. If you must buy soda, go for store brand.

There’s been a lot of single serve packages of snacks come onto the market – and they cost you A LOT more per serving. While portion control is a great thing, you don’t need to pay extra for it. Buy some snack-size bags, and make your own single-serving packets.

Go frozen! Frozen fruits and vegetables are usually very favorably priced, and can be used in a variety of ways. When you get fresh fruits and veggies, and their time is approaching, freeze them! Don't throw them out. Wash and prepare them. Place them in a freezer bag, and you are good to go.

Look for sales. Stock up on healthy deals when you can. Freeze the perishables (fruits, veggies, and meats). Just remember though, a deal is only a deal if you can use it. Don't buy foods you will never eat.

Buy in bulk. Items like meat and poultry can be divided and frozen for later use for a variety of meals. Shop the warehouses (Sam's Costco, ect), if you can split the packages with a friend, especially for perishable foods. While that bag of vegetables may not look very big in a warehouse store, it may not fit in you refrigerator.

Too tired too cook? Buy a rotisserie chicken at the store, and add the side dishes, drinks, and dessert at home.

Drink lots of water! Drinking at least 8 cups of water a day is not only good for you, but it also helps you to limit your snacking. The less you spend on snacks, the more you can spend on meal time.

Stock your fridge and cupboards with items that are quick and easy to cook. The following items are also easy on the wallet:

• Beans and lentils
• Brown Rice
• Pasta
• Fresh vegetables and fruit
• Discounted meats
• Condiments & spices to change things up

Save your vegetable and meat trimmings to make your own stock. Not only do you save money, but vegetable and meat stock also makes a great base for many meals.

Use less expensive cuts of meat for casseroles or slow cooker meals. Add veggies to make the meal go further.

Make one-pot dishes whenever possible. This will generally save prep time, money, and dish-washing.

Look top to bottom on the grocery shelves. Stores often place less expensive generic or store brands high or low on the grocery shelves. These are often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per pound/ounce/unit, you will see a major saving opportunity.

Limit your dining out, especially when it comes to fast food! You will find yourself spending unnecessarily on items that are high in fat, salt, and calories, and that are cheating you in nutrition.

Buy In Season Fruits & Veggies. Food grown in season usually tastes better and is often cheaper. Remember: Root vegetables in the Winter. Apples & squash in the Fall. Broccoli & berries in the Summer. Buy from local farmers or the farmer’s markets.

Anymore it is okay to buy everything from one place (if you research you shopping venues). Time is money and fuel is quite expensive now-a-days. Just because you save $5 at one location, it isn't worth $7 in gas and 20 extra minutes.

If you store offers one, get their customer card. Many grocery stores hold sales for customer card holders only. Some cards save you money and give you money (gift certificates once you’ve spent a fixed amount, ect) Many now let you load coupons directly to the card, saving you clipping time.

Avoid Impulse Buying. Remember that “Failing to plan is planning to fail”. The best way to avoid impulse buying is to prepare yourself before you do the grocery. Stick to that list we were talking about earlier!

Whenever possible, grow your own food.! It always tastes better when it comes from your own garden ;-)

The new "Food Pyramid"

Just because you are eating on a budget, it does not mean you can't eat healthy. Likewise, eating healthy does not mean you can not eat well. Recently the USDA released the new "Food Pyramid", which isn't even a pyramid anymore. It is actually a plate.

So what does this mean for you and your food preparation? First, let me say that I am NOT an nutritionist. However, every nutritionist I speak to promotes a diet based on vegetables, fruit, and legumes. Now this varies a bit from the plate shown. But what knowledge can we take from the plate that we can all agree on?

1. Variety is key. Just like four food groups (plus dairy) depicted by the icon, where there is variety, there is nutritional richness.
2. Portion size. While the icon doesn’t give us a reference for the size of the plate, it is clear that portion control is key if we want to provide diners with nourishing food.
3. Protein sources. The icon lists grains, fruits and vegetables, but makes no reference to the sources of protein. Because protein can be found not only in animal derived products, but also in whole grains, legumes, nuts, seeds, dairy, and yes, even some vegetables, a combination of these items should be incorporated into the overall protein content. You do NOT have to eat red meat to get the necessary proteins if you choose not to. Fish, legumes, and soy are excellent options.
4. Fat sources. The icon does not say anything about fats and oils. But the verdict remains: fewer saturated fats, avoidance of trans fats, less frying, and more good fats coming from fish, plant oils, nuts and seeds are keys to healthy eating.

If you go to the grocery store and look in the fresh food section, you will notice that these are quite expensive items. This does not mean you should avoid them.  Some of the most nutritious fruits and vegetables are not very expensive at all. It is all how you use them.

While grocery shopping on a budget, one might be tempted to buy cheap, quick, and easy foods - but don't give into this! Remember, your family's health is in your hands. Overly-processed foods are not healthy, and will cost you much more in the long run.  Below is a quick list of inexpensive foods to fit each section. Below the list, see the nutritional information!

1. Vegetables: Carrots are both inexpensive and healthy. While there are vegetables that offer more nutrition, carrots are very versatile and inexpensive. Shred them, crunch on them as snacks, cook them with dinner, throw them in a smoothie - they are amazing!
2. Fruits: Grapes are an excellent option. High in vitamins, these little sweet treats have been shown to decrease the risk for heart disease. I highly recommend them in a smoothie as the highest levels of nutrients are in the skin, stems, and seeds.
3. Grains: I can not say enough good things about brown rice (but not white)! Brown rice is delicious, healthy, and versatile - and well as inexpensive. Do not get the boil in bag style as it has been processed.  Brown rice is VERY easy to prepare - just double the water for the amount of dry rice used. So why Brown rice you ask? The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.
4. Protein: Black Beans are both inexpensive and healthy! If you have a crock pot, they can be your best friend!  Many public health organizations--including the American Diabetes Association, the American Heart Association, and the American Cancer Society--recommend legumes as a key food group for preventing disease and optimizing health.
5. Dairy: Not only is yogurt a wonderful quick, easy and nutritious snack that is available year-round, but researchers are finding evidence that milk and yogurt may actually add years to your life as is found in some countries where yogurt and other fermented dairy products are a dietary staple.