With the economy in a tailspin and food prices
soaring, it’s time to rethink your household food budget.
According to the U.S. Department of Agriculture, the “average” U.S.
household spends about 10 percent of its disposable income on food, and
lower income groups spend up to 25 percent on food. So it’s clear that
saving on food purchases can have a big effect on your overall budget.
With the right approach, saving on food can also be better for your health
— by swapping out processed foods for more nutrient-rich choices.
“Think about getting the most nutrition for the buck,” says Dianne
Moeller, a registered dietitian at the Health District of Northern Larimer
County.
Following are Moeller’s tips for saving money while eating healthier
during lean economic times.
Plan meals and shop from a list
One of the best ways to save money
is to plan your meals in advance and make a shopping list.
Moeller recommends:
Stick to your shopping list to avoid impulse buying at the grocery store.
Buy in bulk
When you buy in bulk, you don’t pay for fancy packaging and added
processing. Think “less is more” (less money for more nutrition). Grains
and beans, for example, combine a low price per pound with a high
nutritional value.
Moeller recommends:
• Legumes (beans, lentils, split peas)
• Whole grains (oats, quinoa, brown rice, barley, millet, kasha, amaranth)
• Herbs and spices
• Nuts, seeds and dried fruit
Cook more food from scratch
Buying wholesome ingredients and cooking them with your own seasonings is
generally healthier and cheaper than buying processed foods. Keep in mind
that ingredients like beans and eggs are very economical protein sources.
Moeller recommends:
Dig out your favorite cookbooks and prepare meals the old-fashioned way.
Buy in-season foods
Purchasing produce that is local and in-season means you’re not paying for
long-distance transportation getting it from farm to table. You’ll save
money while getting better taste and higher nutritional value. In the
winter, look for pears, apples, carrots, greens, onions, squashes, yams,
broccoli and other cold-season crops.
Moeller recommends:
Buy as local as possible, especially from farmer’s markets. This time of
year focus on U.S. produce.
Use your leftovers
Keep leftovers in mind when planning your meals and shopping for
groceries. Try to discard as little as possible by using leftovers in
soups, sandwiches or casseroles, or by freezing them for future meals.
Moeller recommends:
Cook once, eat twice. |
