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Healthy Meals On A Budget |
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Written by Stephanie Young
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Saturday, 14 January 2006 |
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As I opened my gas bill this week I was struck with the reality of higher gas prices coupled with lower temperatures this winter. Prices are rising all around us and it isn’t just in regards to our home bills. You may notice as you cruise around the grocery store that some familiar foods are costing slightly more. Chicken prices have risen because many poultry farms in the South suffering damage from recent hurricanes. The cost of feeding livestock has increased due to a summer drought thus influencing the price of many dairy products. Fruit and vegetables have been affected as the price of jet fuel to transport these goods continues to skyrocket.
This is very frustrating to those who have finally mustered up the willpower to choose healthier foods – all you need is one more barrier! However, as a money conscious person who eats healthfully, I wanted to share with you some ways that I save in the kitchen.
In the Supermarket:
Eat before you shop. When you shop on an empty stomach, you are more likely to fill the cart with chips, soda, and snacks increasing your grocery bill for very little nutrition.
- Make a list to help you avoid spontaneous purchases.
- Buy bulk when appropriate. I try to buy frozen foods in bulk since I do not tend to use them as quickly. I often keep a small calculator in my purse to make sure that I am really getting a good deal when I buy these foods in bulk. Be wary of warehouse stores, they may not really be a bargin!
- Don’t sacrifice quality. This is especially true for fish products. I tend to be a little more meticulous at the fish counter, particularly if I see products on sale. Be sure to smell the fish before buying it should not smell fishy!
- Buying pre-packaged foods may save you time but not money. For example, buying baby carrots at the grocery store would cost you about $1.60 per pound while regular carrots would cost you a mere 89 cents per pound.
- Cruise the perimeter. This is where you will the freshest foods including produce, dairy, seafood, and meat. In the gut of the supermarket, you will find higher priced processed foods.
- Use the labels. Many supermarkets offer ounce for ounce comparison labels for the price of their products.
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Beyond the Supermarket:
Explore your community for farmer’s markets. Even though it is a little chilly, the savings will be worth it. Additionally, buying produce that is grown closer to your home offers higher amounts of vitamins and minerals.
- Take time to flip through the local advertisements to become aware of different specials in your area. You will at least become a well-informed shopper when you know the going price for some of your favorite buys.
When preparing an ethnic meal shop ethnic. Many times you will find staples of that cuisine at bargain prices. Do consider the location of the shop; you don’t want to trek half way across town to save a few bucks.
At Home:
- Double your pleasure. When creating a favorite dish, make a double batch. You can use the leftovers for lunch the next day or dinner later on in the week.
- Plan, plan, plan! I cannot overemphasize the importance of planning your weekly meals. Planning allows you to most efficiently use the ingredients in your kitchen and decrease your shopping list.
- Cook from scratch. I know this may seem overwhelming for those of you who do not normally create meals from scratch; however, it is a money saver. Do not think that you must cook EVERY meal from scratch because there are some that are more money saving than others are. A great example is soup. Using leftover veggies and chicken along with a simple stock you can dish up a very inexpensive (nutritious) meal to easily feed a family of four to five. Buying pre-made soup can cost $3.00 and serve only two or three hungry tummies.
- Freeze extras. Aside from buying frozen foods you can also fill your freezer with leftover soups, cheese, bread, and bagels. You can use these to make creative extras such as croutons or a grated cheese mix.
These tips are not just for the cooler winter months, but also save you money all year round!
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