Feature Article: TIPS FOR HEALTHY, THRIFTY MEALS
WHY PLAN MEALS?
To help you and your family be healthier. When you plan meals, you can
make sure you include enough foods from each food group. Pay special attention
to serving enough vegetables and fruits in family meals.
To help you balance meals. When you are serving a food with a lot of fat
or salt, you can plan lowfat or low-salt foods to go with it. For example, ham
is high in salt. If you have ham for dinner, you also can serve a salad or a
vegetable that doesn�t need salt.
To save money. If you plan before you go food shopping, you will know
what you have on hand and what you need. Also, shopping from a list helps you
avoid expensive �impulse� purchases.
To save time and effort. When you plan meals, you have foods on hand and
make fewer trips to the grocery store. Planning also helps you make good use of
leftovers. This can cut your cooking time and food costs.
TIPS FOR PLANNING
Build the main part of your meal around rice, noodles, or other grains. Use
small amounts of meat, poultry, fish, or eggs.
Add variety to family meals. In addition to cooking family favorites, try new,
low-cost recipes or food combinations.
Make meals easier to prepare by trying new ways to cook foods. For example, try
using a slow cooker or crock-pot to cook stews or soups. They cook foods
without constant watching.
Use planned leftovers to save both time and money. For example, prepare a Beef
Pot Roast, serve half of it, and freeze the remaining half to use later. You
also can freeze extra cooked meats and vegetables for soups or stews.
Do "batch cooking" when your food budget and time allow. For example, cook a
large batch of Baked Meatballs or Turkey Chili, divide it into family-size
portions, and freeze some for meals later in the month.
Plan snacks that give your family the nutrients they need. For example, buy
fresh fruits in season like apples or peaches. Dried fruits like raisins or
prunes, raw vegetables, crackers, and whole wheat bread are also good ideas for
TIPS FOR SHOPPING
Before you go shopping
While you shop
Make a list of all the foods you need. Do this in your kitchen so you can check
what you have on hand.
Look for specials in the newspaper ads for the stores where you shop.
Look for coupons for foods you plan to buy. But remember, coupons save money
only if you need the product. Also, check if other brands are on sale, too.
They may cost even less than the one with a coupon.
Using label and shelf information
When your food budget allows, buy extra lowcost, nutritious foods like potatoes
and frozen orange juice concentrate. These foods keep well.
Compare the cost of convenience foods with the same foods made from scratch.
"Convenience foods" are products like fancy baked goods, frozen meals, and
vegetables with seasonings and sauces. Most of these cost more than similar
foods prepared at home. Also, you can use less fat, sugar, and salt in food you
make at home.
Try store brands. They usually cost less than name brands, but they taste as
good and generally have the same nutritional value.
Take time to compare fresh, frozen, and canned foods to see which is cheapest.
Buy what�s on special and what�s in season.
Prevent food waste. Buy only the amount that your family will eat before the
Read the Nutrition Facts label on packaged foods. Compare the amount of fat,
sodium, calories, and other nutrients in similar products. This can help you
choose foods that have less fat, sodium or calories, and more vitamins,
minerals, and fiber.
Use date information on packages "sell by" and "best if used by" dates to help
you choose the freshest foods.
Look for the unit price to compare similar foods. It tells you the cost per
ounce, pound, or pint, so you�ll know which brand or size is the best buy. Most
stores show the unit price on a shelf sticker just below the product.
Source: 5 a Day Program