Eat Smarter for Less

Looking for ways to save money and eat healthier?

Reading numerous ads and clipping coupons is a thrifty but time-consuming practice for the busy caregiver.  Running from one store to the next to save money is gas-guzzling and tiring.   Here are a few other practices that will save your money, time, and energy while improving your dietary choices:

·        Make a grocery list; try organizing it based on the store’s layout to save steps and backtracking.

·        Don’t go to the store hungry; it is too easy to be tempted by poor choices if your stomach is grumbling.  Snack on crackers and peanut butter or a piece of fruit and cheese before leaving home to quiet the rumbling.

·        Grab the store’s advertisement flyer on arrival and briefly review it.  Many other unadvertised sale items will be marked in specific departments and aisles.  

·        Work the perimeter of the store first for healthier selections; fruits, vegetables, meats, dairy products are usually placed on the outside walls of grocery stores.

·        Too rushed to read labels?  A few quick tips include:  beware of canned soups and vegetables, sauerkraut, pickles, processed meats, and frozen dinners, all of which contain higher quantities of sodium (salt).  The difference between fresh and frozen fruits and vegetables is price.  Canned fruit is also higher in sugar content.  There are more health benefits from eating a piece of fruit rather than drinking a glass of fruit juice.

         Increase the variety of proteins you eat by incorporating beans, nuts, and soy in your diet. They cost much less than animal proteins such as beef, pork, and eggs.  Plant proteins are lower in calories and fat, and are good sources of fiber.

When the opportunity arises to eat out, enjoy the change of pace while still keeping it healthy.  When eating out, start with a salad.  Immediately ask for a to-go box when the main course arrives and place half of the meal in it -- out of sight, out of mind -- and the leftovers will be a reminder of an enjoyable meal outside of the house.  When cooking at home, the quantity of food prepared often exceeds the needs and appetites of the diners.  Follow the restaurant practice and serve only a portion of what was prepared and save the remainders for another meal.