You can use many tricks to save money on groceries. Shopping around the edges of the grocery store, never shopping when hungry, and buying generic brands all help. Still, nothing beats good old-fashioned planning when it comes to cutting grocery bills.

For Karen, a single mom with three school-aged children, feeding her family is a huge challenge. Organization is Karen’s key to making ends meet each month. She works out a week’s menu by reviewing flyers in the paper and checking what food she has on hand. Then, Karen makes a list and sticks to it. The list puts Karen in control, reducing impulse buying and return trips.

Karen has learned to be a good manager. She began by tracking which store offered the best prices on items she regularly bought. She calculated how much money she spent on groceries each month and divided by four to create a weekly food budget. This was an excellent starting point.

QUCK & EASY MEAL IDEAS
Meat and Alternates	Grain Products	Vegetables and Fruit	Milk and Milk Products
Cooked meat or chicken Ground beef formed into a patty, pan fry Tuna, mixed with cream soup concentrate Canned beans, heated Peanut butter Scrambled eggs Tofu Ground meat in tomato sauce	In macaroni and cheese Serve on a bun On toast or rice or pasta Put in a tortilla On bread On toast Add to noodles in broth On a bun or on spaghetti	Add frozen vegetables With lettuce, onion, tomato, carrot sticks Add frozen peas With salsa, lettuce With sliced bananas With fruit salad made with bananas, oranges Add carrots With simple tossed salad	Drink milk Put a slice of cheese on the burger Drink milk Top with grated cheese, have yogurt for dessert Drink milk Drink milk or add some grated cheese to the eggs Have yogurt for dessert Drink milk

Making a list and planning meals

Before you make your shopping list, it is important to plan meals or at least think about the recipes that fit with your schedule for the week. For instance, if you know you will be in a rush on certain days, plan quick meals that are easy to prepare. Some families discuss the menu for the week. This helps teach the importance of shopping and buying nutritious foods to your children. They learn to make wise food choices themselves, helping to keep food costs down.

At the store

Read labels to make good food choices. Avoid foods high in fat, salt and sugar.
Use unit pricing to get the best buy. Items at the end of the aisle, no name and super-size items are not always the best value.
Don’t overbuy. Warehouse packs aren’t a deal if they contain more food than you will use.
Only use coupons if the items are ones you need and use.

Guidelines for low-cost healthy eating

Healthy eating doesn’t have to be expensive. In fact, the largest part of a healthy diet should come from grain products, vegetables and fruit.

Grain products

Inexpensive buys include whole wheat or enriched bread, rice, dried pasta, hot cereals and plain ready-to-eat cereals. Muffin and cookie mixes are more expensive than baking from scratch, but cheaper than store-bought baked goods.

Keep on hand: rice, spaghetti, tortilla shells,macaroni and cheese, bread, buns.

Vegetables and fruit

Buy fresh fruit and vegetables in season. Canned, fresh and frozen produce all have about the same nutritional value. In fact, plain frozen vegetables are a good buy since they’re quick and easy to prepare and there’s less waste.

Keep on hand: onions, bananas, orange juice concentrate, carrots, frozen vegetables, potatoes.

Milk and milk products

The best buys are plain milk products such as cheddar cheese and lower fat milk.

Keep on hand: cheddar cheese, milk and yogurt.

Meat and meat alternatives - Reducing the amount of meat you eat will help save money. Meat tends to be the most expensive part of any meal. Often we serve much larger meat portions than we need. Remember, one serving size of meat is about the size of a deck of cards.

Keep on hand: ground beef, chicken thighs, peanut butter, canned beans, tuna, eggs, tofu.

Other foods

Limit purchases of soft drinks, baked goods, chips and other snack foods. They are expensive and don’t provide the vitamins and minerals necessary for a healthy diet.

Stretch your food dollar by making recipes that make the most of small amounts of meat, such as stir-fries, casseroles, noodle dishes and soup. For instance, feed a family of four using two chicken breasts cut into stir-fry strips, adding vegetables such as green pepper, onions and carrots.

Always compare the price of meat, fish and chicken by comparing the unit price for 100 grams.

Use meat alternatives such as legumes (dried beans and peas), eggs, and peanut butter to replace meats and lower food cost. Frozen and canned fish are good buys.

Need to stretch your food dollar? You may spend too much if you:

eat in restaurants too often, as you can make meals at home for less money
make larger servings than your family needs
waste food because it spoils before you can use it
forget to use leftovers – try adding them to stews, soups or spaghetti sauce
buy lots of snack foods, such as chips, dip, cookies, candy and pop
buy non-food items, such as cleaning supplies, cosmetics, or magazines with food money.

Cooking for your family

What do you eat when you’ve got hungry kids who will all be playing soccer at the supper hour? Instead of ordering in pizza or stopping by a fast food restaurant on the way to the game, make sandwiches. Bread, cheese, lettuce and a glass of milk will give your family healthier, less expensive nutrition than the convenience foods.

Sometimes, convenience is worth the extra cost. Buy a supply of easy to prepare or ready-made foods for days when you are rushed or don’t feel like cooking. Frozen dinners, canned chili and stew become complete meals when eaten with a roll, milk and fruit.

Cut down on buying meals away from home. Pack lunches, snacks, and beverages such as juice for family members to take to work or school.

As a family, practice and improve your cooking abilities. Skilled cooks can easily make things from scratch and throw together delicious, low-cost meals. Invest in one of the new cookbooks geared for families eating on the run.

Remember too that sharing food and good times is an essential part of being a happy family. Enjoy a reasonable number of treats together.

Try something different

Get a group of friends together to share food and recipes. It’s a great way to learn new cooking skills and get new ideas. Food co-operatives and community gardens are other imaginative ways to manage your food dollar.

Healthy eating doesn’t need to be difficult or expensive. Just remember a few simple points. Eat more of what’s good for you. Take control of how much you spend on groceries. Make a list and stick to it. Working on your cooking skills will help you prepare easy, healthy meals.

Eating Smarter, Eating Cheaper Simple ways to stretch your food dollar

QUCK & EASY MEAL IDEAS

Meat and Alternates

Grain Products

Vegetables and Fruit