STRETCHING

game plan for choosing healthy options while saving money.

“I often hear, ‘I want to eat healthy, but it’s too expensive.’ That can be true, but it doesn’t have to be,” Andersen said.

Using a handout from the U.S. Department of Agriculture, Andersen noted that there are many ways to save money on food. The three main steps are planning before shopping, purchasing the items at the best price and preparing meals that stretch the food dollars, she said.

Andersen then reviewed the following tips for eating better on a budget:

1. Plan, plan, plan

Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or stir-fries, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy.

2. Get the best price

Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood — often the most expensive items on your list.

3. Compare and contrast

Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical.

4. Buy in bulk

It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space.

5. Buy in season

Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripen.

6. Convenience costs... go back to the basics

Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you were 6 Sausages or one 13 oz. turkey Kielbasa 2 Medium white potatoes 4 Medium sweet potatoes 1 red onion, sliced 1 Bell pepper, chopped 2 Leek, chopped ½ Chile pepper (red), chopped ¼ Cup cilantro, chopped 3 Scallions, chopped 1 Garlic clove, minced 2 Medium tomatoes, roughly chopped 1 (14 oz.) can chopped tomatoes in juice 1 teaspoon sodium free herb blend olive oil

1. Cut sausages into 1 inch pieces 2. Fry in non-greased skillet pan until golden brown 3. Use slotted spoon, place sausages on plate and set aside 4. Peel and cut sweet and white potatoes in to bite-sized pieces 5. Pre-cook in a pan of water

to make them from scratch. Take the time to prepare your own — and save!

7. Easy on your wallet

Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy until soft, about 10-15 minutes 6. Drain, set aside 7. While potatoes cook, prepare remaining vegetables 8. Drizzle olive oil into the skillet used to cook sausage 9. Over medium heat, add vegetables and saute until soft, potatoes, sausages, cilantro, garlic and tomatoes. 10. Season with salt and pepper (if desired), stir to combine 11. Turn heat to low and simmer for about 10 minutes with lid on pan 12. Serve and enjoy!

Serving size 598g Calories 390 Total Fat 9g Saturated fat 2.5g Trans fat 0g Cholesterol 55mg Sodium 780g Carbohydrates 62g Fiber 8g Sugar 16g Protein 19g

carrots, greens or potatoes. As for fruits, apples and bananas are good choices.

8. Cook once... eat all week

Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.

9. Get your creative juices flowing

Spice up your leftovers — use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad, or to make chicken chili. Remember, throwing away food is throwing away your money!

10. Eating out

Restaurants can be expensive. Save money by getting the early bird special, going out for lunch instead of dinner, or looking for “2 for 1” deals. Stick to water instead of ordering other beverages, which add to the bill.

STRETCHING THE FOOD DOLLAR

Andersen also shared strategies for stretching the food dollar. She noted that a significant way to save is by using coupons and looking for the best prices. “There are plenty of coupons out there,” she said.

She shared the following tips:

1. Find deals right under your nose. Look for coupons with your receipt, as peel-offs on items, and on signs along aisle shelves.

2. Search for coupons. Many stores still send ads and coupons for promotion, so don’t overlook that so-called “junk mail.” You can also do a web search for “coupons.” Go through the coupons at least once a month and toss out any expired ones.

3. Look for savings in the newspaper. Brand name coupons are found as inserts in the paper every Sunday—except on holiday weekends. Some stores will double the value of brand name coupons on certain days.

4. Join your store’s loyalty program. Signup is usually free and you can receive savings and electronic coupons when you provide your email address.

5. Buy when foods are on sale. Maximize your savings by using coupons on sale items. You may find huge deals such as “buy one get one free.”

6. Find out if the store will match competitors’ coupons. Many stores will accept coupons, as long as they are for the same item. Check with the customer service desk for further details.

7. Stay organized so coupons are easy to find Sort your coupons either by item or in alphabetical order. Develop a system that’s easiest for you and make finding coupons quick and hassle-free. Ideas for coupon storage include three-ring binders, accordion-style organizers, or plain envelopes.

8. Find a coupon buddy. Swap coupons you won’t use with a friend. You can get rid of clutter and discover additional discounts.

9. Compare brands. Store brands can be less expensive than some of the name brand foods. Compare the items to find better prices.

10. Stick to the list. Make a shopping list for all the items you need. Keep a running list on your phone, on the refrigerator, or in a wallet. When you’re in the store, do your best to buy only the items on your list. For more information on the Silver Care program, call 928-336-3100 or email silvercare@yumaregional.org.