Do More with Less

Plan ahead to save on heart-healthy groceries 

By Teller Stalfort, a registered dietitian with UVA’s Club Red Clinic 

Hear that sound? That’s the collective intake of breath as belts tighten around the nation – nay, around the world – in these tough economic times. Many of us are looking for ways to save just to make ends meet. Feeding a family has become an exercise in coupon clipping, sale shopping and meal stretching as we try to do more with less.  

Here’s how to stay within your budget – without sacrificing good nutrition: 

1. Plan ahead so you can eat most of your meals at home. Eating out costs more than eating in. Try making a meal plan for the week and stick to it, remembering to take your grocery list with you when you shop. If you need meal ideas, consult a trusted resource for healthy menus, such as the American Heart Association at americanheart.org, which also has a grocery list tool.
2. Buy fruits and vegetables in season and in bulk, especially if you have a larger family and can use the items before they spoil. Many produce may be frozen or canned. Buying locally grown food may be less expensive because it travels fewer miles.
3. Buy generic or store brands. They are often 15-20 percent less expensive than their national brand counterparts while the nutritional value may be similar.
4. Use coupons and rewards cards. Sunday paper weekly inserts can have anywhere from $50-75 worth of coupons. Don’t forget internet coupons such as those on www.coupons.com; all told, these coupons can save you 10-15 percent on your grocery bill. However, the store brands may still be cheaper, so be ready to do some quick math.
5. If you see a good sale, but it’s not on your grocery list, determine whether it can be frozen or saved for the following week or a time when your life may be even busier. However, don’t fall prey to impulse items if they are not good for you, which is the primary reason not to shop when you’re hungry and unprepared to follow your plan.
6. Low-cost items that have a lot of nutritional value, like beans, whole grains and canned fish, are great alternatives for more expensive items like red meat and convenience foods like rice mixes that often cost extra and provide less nutrition.
7. Prepare as much as you can in advance so you don’t find yourself throwing out spoiled food. Chopping vegetables when you get home from the store and making/freezing casseroles or stews are great ways to ensure that items are ready to use to prevent waste later in the week.
8. Pay attention at check-out. Double check that items ring up as marked, especially sale items. Don’t assume that the registers are always right and insist on refunds if there are errors.