By Adrian Kohrt
The new U.S. Department of Agriculture dietary guidelines recommend eating whole foods instead of processed foods with lots of additives.
As many of you have noticed when visiting the grocery store, the price of food, especially meat, keeps rising. One of the best ways to save money is to plan and shop ahead of time. This gives you time to think about what meals best meet your nutritional needs. By planning, you save money and time, which makes it easier during a busy school and work week.
There are some simple ways to get started planning your meals. First, see what you have in your refrigerator, freezer and pantry. See what you have and make a list so you do not buy duplicates. Look through your cookbooks and online for healthy meals that will meet your nutritional needs and the needs of your family. Plan your meals for a couple of days or a week at a time. These meal plans can change if something comes up, but they give you a guideline to follow.
Planning menus gives you a guide for putting together your shopping list. You can look for sales for items that you need to purchase. Be sure to download the digital app for the store or stores where you shop. There you will find digital coupons that you can scan and sales for the week.
Also, when planning your shopping list, consider how you can use items for multiple recipes. For example, buy enough lean hamburger to cook hamburgers one night and chili another. As you plan your menu, make your grocery list based on what you need and the sales available. Make sure you include everything that you will need that is not in your pantry. You should also include snacks for the week.
Here are some suggestions that can make it easier to stick to your menu and budget when shopping. Shopping alone can lead to impulse buying, so take someone along with you. Consider bringing your older children to get them involved in the shopping process. This introduces them to new foods, makes them feel included in the meal planning, and teaches them life skills.
When you are shopping, stick to your list and avoid impulse buys, which can increase the cost. Also, avoid prepackaged convenience items. These products contain fewer nutrients and are more expensive than if you make them yourself. Try to avoid or limit buying chips, crackers, soda, convenience meals and sugary cereals.
Here are some tips for shopping on a budget for each food group:
Protein
• Choose lean meat. Cook meat with a leaner option, such as grilling, air frying, or broiling.
• Purchase meat on sale. If possible, buy extra to freeze for a future meal.
• Consider adding some meatless meals. You can cook with beans, which are an inexpensive source of fiber and protein. When looking for canned beans, look for the no-salt-added variety. This helps keep your sodium intake down.
Vegetables and fruits
• When purchasing fresh produce, eat it right away to prevent it from spoiling.
• Look for items that are in season. Buy only what is needed. In-season items tend to be cheaper than other produce.
• Shop for frozen vegetables and fruits. They are frozen at their peak of ripeness and are cheaper than fresh produce.
Grains
• Purchase oatmeal. It is an inexpensive and healthy whole grain.
• When purchasing bread or tortillas, make sure the package says 100% whole grains.
• When you see healthy grain-based items on sale, buy and freeze them for later use.
• Whole-grain noodles are your best option. They are generally inexpensive and healthy for you.
• Brown rice is more nutritious than white rice and is inexpensive.
Eating whole foods takes a lot of planning, preparation, and forethought, but by putting in the effort, you will be providing your body with the nutrition it needs. The added preservatives and additives in convenience foods are not healthy for you.
By making healthy foods that your family likes, you will gain the benefits of nutritious food that your family will enjoy eating.
Adrian Kohrt is a family nutrition coordinator for the Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. For more information, contact her at amkohrt@alaska.edu or 907-474-7930.
