These tough economic times give us an opportunity to evaluate our household spending habits, says Patty Steiner, Nutrition & Health Field Specialist for Iowa State University Extension. When you consider ways to cut costs by saving money on food, keep nutrition and wellness in mind. Try to cut back on lower nutrient foods, says Steiner, and find ways to keep healthier choices like fruits, vegetables and whole grains in your diet.
Prevent food waste
Steiner advises that you begin by looking at ways to prevent food waste.
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Cut down on the amount of food you throw away. Have a plan to use excess food from one meal, whether by using it within a few days or freezing it for the future. Just a half cup of cooked carrots left? Use it in tomorrow’s casserole or freeze it for later use in soup. Rather than "leftovers", think "planned overs."
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Take leftovers for lunch instead of eating out.
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When eating out, share meals or take half of it ‘to go’ for another meal later.
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Before buying an unfamiliar food, be sure you know how to prepare it.
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Buy only the amount of food you can store and use before it spoils.
Plan meals in advance
Planning meals in advance can save you dollars as you inventory your food on hand first, then look at store flyers for specials as you plan meals. Steiner suggests:
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Plan meals for a week using foods on hand and grocery store specials.
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Coupons may not save you money. Clip and use coupons only if the coupons are for items you usually use and the cost with the coupon is lower than other brands for similar products.
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Cook large batches when possible; divide into portions and freeze. If you’d like suggestions on how to do this, ask for the publication or a program on Healthy Meals in a Hurry. This booklet provides tips on ‘marathon’ cooking, food safety and home prepared alternatives that are healthier choices.
Other ways to save
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Cut down on expensive ready‐to‐eat salty and sweet snacks.
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Enjoy seasonal or dried fruit, vegetables (save money and cut up your own), whole grain crackers, or low‐fat yogurt for nutritious snacks.
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Limit pre‐made meals and fast foods. Polish up your cooking skills and save by preparing it on your own.
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Avoid excess soda, expensive energy drinks, and coffee shop drinks.
jv/bmr
8/6/2009