Our first six articles focused on the basic components of the USDA Food Guide Pyramid. This week we will look at how to feed your family a balanced diet economically.
Tips to Save Money
- If you can, do your grocery shopping in the morning, one to two hours after the store opens. You'll be rewarded with marked down prices on quality bakery items, produce, and meat.
- To make your own shopping list:
Before you go shopping, read your recipes to see what you need. Check your shelves and refrigerator for items you already have. Write down all the items you need. Look in newspapers or magazines for sales or coupons. - Get involved in a community garden. For a fee, you can get fresh, organically grown produce six months of the year, from May through November. Fees depend on size of shares, family size, etc. You pick up your produce at the garden once or twice a week. Community gardens are usually organic and great for the soul.
- Join a wholesale food co-op. Some co-ops are very health conscious, and buy only organic and natural foods. See the link at the end of this article for several co-ops across Canada and the U.S.
- Pasta and beans make great main ingredients for supper, are healthy, and inexpensive. If you buy dried beans, soak them overnight, then cook them yourself, and save even more $$$.
- Buy bulk vegetables, and set aside an hour or so each week to chop them up and store away for the week. Kids will always have finger foods to grab - try serving them with low-fat yogurt dip.
- Buy fruit in season, and can the fruit you get on sale. You'll give your family a nice treat in winter when fruit prices are the highest, with home-canned fruits like peaches, pears, and cherries.
- Learn unit pricing, and buy items based on their cost per ounce (price per weight). Buying in bulk isn't always a deal - comparison shop!
- It often does pay to buy oils, nut butters, sweeteners, grains, beans, cereal, flour and spices in bulk.
- Avoid processed, ready-to-eat, and frozen foods. They are less nutritious than fresh food, and cost a lot more than dishes you create yourself.
- Shop your store's specials. Most food stores advertise weekly deals that can save you dollars at the checkout.
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