Eating Smart

Menu Planning The First Step To Good Nutrition On A Budget

By Debra Gibbons, R.D.
Keeping your food costs down—especially in these troubled times—can be a challenge that requires a specific plan. Here are some steps to consider.

Most people who run businesses check their inventory before placing an order to control their costs. So always check your kitchen cabinets and refrigerator before going to the market. Don’t buy foods you already have on hand.
Second, we all use calendars to plan our daily lives; why not do the same to plan our meals? If you think you can’t plan for a whole week, start with a few days. Pre-planning helps control costs and improves the variety in your menu.

Once you have planned the meals, add to your list any foods you don’t already have on hand. Then check the supermarket flyers for sales and cut out coupons only for items you have planned to use…or make adjustments on your calendar to incorporate them.

Do not forget to bring the list with you to reduce impulse buying and decrease the time spent in the supermarket. That should reduce how much you spend. Also, your preplanning will limit the number of visits to the store. Go in for one item, you’ll too often leave with a full bag…or two.

Third, decrease your reliance on convenience foods. Instead of buying expensive salad dressings, use oil and vinegar for a fraction of the cost. Buy the regular oatmeal rather than instant in individual packages and dress it up if you need to. Instead of instant or flavored rice mixes, buy regular rice and cook it in chicken broth and add garlic, onions or whatever. (And now that you have purchased rice in a large bag you can use it in soups, casseroles and stews, all of which stretch your food dollar. Plus they are great as leftovers.)

By the way, if you are using an old family recipe, check if you need to make some modifications to keep it heart-healthy.

To save on fruits and vegetables, buy them fresh in season when possible and only supplement them with nutritious frozen vegetables. The cheapest fresh fruits and vegetables are apples, bananas, oranges, green peppers, carrots, cabbage, sweet potatoes and dark leafy green vegetables.

Proper storage prolongs freshness. Separate fruits from vegetables to prolong their shelf life. Put foods away quickly when you get home. Label and date leftovers before putting them in the freezer.

Don’t be fooled by large displays. Check the unit pricing. Stock up on non-perishable foods when they are on sale. Compare products and try the store brands since they usually cost less. Loading your basket with a lot of soda, fruit juices and drinks is an expensive way to buy “sugar” water. Regular tap water is a better choice.

Beware of the allure of the two-for. If it’s not a product you need to buy, it’s not really a bargain.