Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2003)

PLAN

Plan meals a few days in advance Make a shopping list of ingredients you’ll need for a few meals. This saves time, effort and money. You buy only what you need and cut down on unnecessary trips to the store. Planning also gives you more balanced meals because you can consciously select from the various food groups.

Cook once, eat twice Pick one day a week to do some “batch” cooking. Make a larger quantity of a recipe, such as chili, to serve as a meal and freeze leftovers for later use. This is a great timesaver.

Watch for bargains Most stores have weekly sale flyers in the newspaper. Use coupons, but only on items you would buy anyway. Two-for-one buys are only a savings if you can use both items.

Buy only what you can use For produce, that’s three to four days. For staples, consider buying in bulk, but only if it’s truly cheaper, won’t spoil and you’re sure you’ll use the product. If you do buy more than you can use immediately, freeze it.

Check the price Compare similar foods as well as sizes. Look for the unit price on a shelf sticker below the product. Savings is often but not always realized in buying a larger size.

Try generic or house brands Often you don’t sacrifice taste or quality in staples such as tomatoes.

Compare fresh, frozen and canned varieties of fruits and vegetables What’s most economical often depends on the season or whether it’s on sale.

Don’t pay for convenience Not only do baked goods and frozen meals cost a lot per serving, they’re often loaded with fat, sugar and sodium. What you may think you’re saving in prep time will cost you in price and nutrition lost.

Avoid impulse buys Use a shopping list and don’t shop when you’re hungry.

COOK

Prepare foods yourself Dice and slice when you can, rather than buying it ready-made. You can still save time if you clean and chop all at once and freeze what you don’t use for your next meal.

Cut cooking time Consider slow cookers or crock pots to save time. Soups, stews and chili can make complete and hearty meals.

Keep a stash of healthy recipes that your family likes and rotate them every couple of weeks. This way, you’re assured that your meals are nutritious and will be a hit with your family.