Diet on a Budget

iVillage Member
Registered: 03-19-2003
Diet on a Budget
1
Sun, 10-30-2005 - 9:02am

There have been discussions here about how pricey "good for you food" can be, and I found this article:
http://www.dietwatch.com/dietwatch/diet/DietNews.asp?show=weight_loss_budget.html


Losing Weight on a Budget
by Jennifer May, M.S., R.D., M.S.


Do you believe that a healthy diet means a higher receipt at the checkout lane? This doesn't have to be the case—in fact, you can actually save money by making healthier food choices! Here are some tips to help you balance smart shopping and smart eating.


Planning Inexpensive Meals and Snacks



  • Cook from scratch as much as possible. Dinners in a box or a bag come with a hefty price tag and are not as tasty as homemade. Instead of buying frozen entrees, freeze your own leftovers to take to work and reheat for lunch.
  • Canned tuna, peanut butter, beans, and eggs are the cheapest protein sources, with poultry as the next best choice.
  • Plan at least one vegetarian meal per week. Not only will you save money, you'll increase your intake of fruits, vegetables, beans, and grains. In general, your food dollars will stretch more if you treat meat as a condiment, not as the focus of the meal.
  • Buy fresh produce in season. Frozen produce is a good choice when fresh is too pricey or of poor quality—and again, you’ll save even more with store brands. Buy just what you’ll use to avoid waste. If you don’t already, make plans to grow your own.
  • Instead of buying a latte or cappuccino every morning, brew your own coffee or espresso at home. You'll save money even if you use premium coffee beans. You can also save money (and get extra antioxidants) by choosing iced tea over soda.
  • Be willing to sacrifice convenience. Wash and slice your vegetables instead of buying pre-bagged versions. Skin and debone your poultry.
  • Snack on fresh fruits and vegetables, yogurt, high-fiber cereal, and hot-air popped popcorn.

Before You Go to the Store



  • Make a list! If you shop without a list, you are much more likely to purchase items that you don't need and to forget items that you do need.
  • Plan your weekly menu ahead of time. Take the time to look through your recipes; you can improve the variety of your diet (and reduce the risk of boredom) by trying one new recipe per week. You may want to read through the grocery ads to look for great deals and plan your meals accordingly.
  • Look through your refrigerator and your cupboards before you make your list. This way you can purchase any staples that you might otherwise have forgotten (requiring an emergency trip to the store) while keeping you from buying items that you already have on hand.
  • Clip coupons only if they will save you money on items that you use regularly. You can save extra money by using coupons to purchase items that are on sale. Don't buy products you don't need just because you have a coupon.
  • Wholesale clubs can help you save money ... but they can also tempt you into purchasing items that you don't need, or purchasing more than you need. Try to split these items with a friend.
  • Plan to purchase cleaning supplies, personal care items, and other non-grocery products at the department store or drugstore, not at the supermarket. Supermarkets tend to charge a premium for these "general merchandise" items.
  • Plan to shop early in the morning or later in the evening. Stores are most crowded in the after-work hours during the week and on weekend afternoons, which will add to your shopping stress.
  • Have a meal or light snack before you head to the store. If you shop on an empty stomach, your good judgment may fly out the window.
  • If possible, leave your children with a spouse or baby-sitter.

At the Store



  • Stick to your list! Don't let yourself be tempted by in-store displays, samples, etc.
  • Stay to the perimeter of the store as much as possible, which is where you will find produce, dairy, meat, and bread.
  • Take advantage of special offers, such as a discount card for frequent shoppers, a senior citizens' discount, etc.
  • Don't be afraid to try store brands and generic brands. Depending on the supermarkets in your area, you may be able to find store brands of reduced-fat, reduced-sodium, even organic products. Many of these items are just as tasty as the national brands, so experiment to find store brands that you like.
  • Check expiration dates. If an item will spoil before you are able to use it, it is not a bargain.
  • Buy items in "family-sized" containers only if you have a large family, or if you can split the packages into servings that your family will use.
  • Buy spices and other dry items from bulk bins. You won't spend extra money on packaging, and you'll have more control over how much you buy—you won't spend several dollars on a jar of oregano when you need only a few teaspoons for a recipe.
  • At the meat counter, ask to have your order packaged for the number of servings needed. For example, if you have three meals that each require two chicken breasts, ask for three packages of two breasts each.
  • Take note of item prices as you shop, then watch the register screen as the items are scanned. Double-check your receipt before you leave to make sure that each item scanned correctly and that items were not scanned twice.

~IslandGirl


Happy Halloween ]]


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iVillage Member
Registered: 12-04-2003
Mon, 10-31-2005 - 12:21pm

thanks!