Healthy eating can save you money with these tips
Many people think that eating in a healthy way costs more. It can. But if you apply these tips, you can make eating in a healthy way more budget friendly.
Limit major shopping trips to once a week. Do your planning and then stick to your list. When you do, it will keep you from making extra shopping trips.
Eat before you shop. When you are not hungry you are far less tempted to buy extra foods that were not on your list.
Shop without children when you can. If you must bring them along, engage children in your shopping. Have young children search for colors on boxes, or have older children help you find the items you are looking for and teach them to be smart shoppers.
Remember to bring your grocery list and any coupons you want to use.
Take a pen or pencil to mark things off the shopping list as you put them into the cart.
Bring your glasses along if you need them to read food labels.
Be flexible about your menu Stores often have specials they did not advertise When you see specials on foods your family likes, change your plan to use these foods and make the most of your budget.
Keep track how much you are spending. Use the calculator on your cell phone or bring one along with you.
Buy store brands when they cost less. Store brands often cost less than the national brands but always compare prices because prices change daily.
Shop for local or in-season vegetables and fruits. Produce that is grown nearby or that is in-season can cost less.
Try fresh, frozen, dried, and canned versions of foods. Some foods cost less when they come in different forms.
Stock up on non-perishable items. When they are on sale, stock up on canned or frozen vegetables and fruits, dried or canned beans, dried nuts, pasta, rice, and other grains that you frequently use.
Ask for “rain checks” if the store is out of an advertised special Rain checks let you buy items for the sale price later.
Don’t forget unit prices. Comparing prices can help you save money while shopping. We all want to get the best quality products for the best price. If two items’ quality and ingredients are the same, their unit prices can help you know which is the better value. The unit price is usually found on the shelf price tag. There will be two prices—the total cost, which is sometimes called the “retail price,” and the unit price. The unit price is based on the weight or volume of the item (usually listed in oz or ounces).
LEMON SHRIMP LINGUINE
Makes 6 Servings
378 Calories per Serving
12 oz. uncooked linguine 2 Tbsp each butter and olive oil 3 garlic cloves, minced.
1 ½ lbs. uncooked shrimp,
peeled and deveined.
¼ tsp. salt
¼ tsp. coarsely ground pepper 1 tsp grated lemon peel
¼ cup lemon juice
2 Tbsp. minced fresh parsley.
1. Cook linguine according to package directions. Drain and return to pot.
2. In a skillet, heat butter and oil over medium-high heat. Add garlic; cook and stir 15 seconds. Add shrimp, salt, and pepper; cook and stir 2-3 minutes or until shrimp turn pink. Stir in the lemon peel and lemon juice.
3. Add to linguine. Sprinkle with parsley and toss to combine.
MAGICAL FRUIT SALAD
Makes 12, ½ cup servings 100 calories per serving
1 can (20 ounces) pineapple
chunks in 100% juice
2 cups seedless grapes 2 bananas
1 ¾ low fat or nonfat milk 1 package (3.4 ounces) instant
lemon or vanilla pudding
1. Drain juice from pineapple and discard or save for another recipe
2. Rinse grapes and remove stems
3. Peel bananas and cut into bite sized pieces
4. Pour milk into a bowl. Sprinkle in the pudding mix while stirring.
5. Add all the fruit to the pudding
6. Let mixture stand for 5 minutes and serve
BLUEBERRY MUFFINS
Makes 12 muffins
Each muffin, 150 calories
2 cups all-purpose flour ¼ cup granulated sugar 1 tablespoon baking powder 1 large egg
¼ cup vegetable oil
1 cup skim milk
1 cup blueberries
1. Preheat oven to 400 degrees F. Grease bottoms only of 12 medium muffin cups.
2. Measure flour, sugar, and baking powder into a large mixing bowl. Stir to combine ingredients.
3. Crack egg. In small bowl beat with a fork.
4. Mix together dry ingredients and egg, batter will be lumpy. Gently fold in blueberries.
5. Divide batter among muffin cups, filling each about half full.
6. Bake 20 minutes, until firm to touch.