The beginning of a new year is the time to make resolutions to accomplish things that are important to us. Popular resolutions include things like losing weight, exercising, and improving finances.
You don’t have to radically change your habits or deny yourself some of your favorite treats to trim calories and save money. Try some of these suggestions:
1. Eat less when you eat out. Americans eat out more than ever before. You can save money and calories by watching portion sizes. Choose smaller size menu items or share a full-sized meal with a friend. Wash it down with water or milk, both which are usually cost-savers, or choose the smallest size non-sugary beverage.
2. Do it yourself to spend less. When you buy carry-out meals or prepared foods at the grocery store, you’re paying for labor as well as ingredients. The same is true for partially-prepared items like bagged greens or chopped items from a salad bar. That salad-bar salad will cost nearly $5.00 a pound, but if you do the work yourself, a salad of lettuce, carrots, and cucumbers will cost less than $1 per serving, according to the USDA. The same holds true for cooking a whole chicken and slicing your own meat versus buying deli or frozen cooked chicken slices for fajitas or salads. By cooking yourself, you can also control the amount of fat and sodium that go into your foods.
3. Buy packaged foods at discount stores. Life is too short to settle for wilted lettuce just because it costs less at “Joe’s Cheap Eats” than a fresh head at “Gail’s Gourmet Grub.” But things like ketchup, peanut butter and canned green beans usually taste about the same no matter where you buy them. So shop at a bargain store for foods in bottles, boxes and cans. If you can save 50 cents on a item you buy each week, at the end of the year you’ll have saved $26 just by buying that item at the cheaper location. If you save a similar amount on 20 items that you purchase weekly, your savings will add up to around $520 a year. That’s money in the bank!
4. Compare unit prices. Check the information on supermarket shelf tags for the cost of the food per ounce, pound or package. Then choose the package size that gives you the biggest bang for the buck. However, don’t assume that a larger package is always a better deal. The Federal Trade Commission says that canned tuna, canned coffee, frozen orange juice, ketchup and peanut butter are often costlier in larger containers.
5. Eat plenty of fruits and vegetables. What weight loss plan tells you to eat MORE of anything? Here’s some good news! Fruits and vegetables are virtual diet “freebies” — low in fat while packed with vitamins, minerals, anti-oxidants and fiber. Hate that hungry “diet” feeling? When you fill up on fruits and vegetables, you’ll feel full and satisfied while holding the line on excess calories and fat.
When choosing fruits and vegetables, remember that all forms count — so look for best buys on fresh, frozen, canned, dried or 100 percent juice products.
Choose less-expensive store brands of canned fruits and vegetables, or buy them at a bargain store as mentioned above. Dress up canned carrots with a dash of basil or sprinkle a few sliced almonds or dried cranberries into canned green beans for a flavor your family will love.
Purchase fresh produce in season for the best prices. For example, winter citrus fruits are in plentiful supply right now, so prices are low on oranges and grapefruits. Watch for bargains on potatoes and cabbage for St. Patrick’s Day, berries and greens in the spring, melons and peaches in the summer, and apples, pumpkins and squash in the fall.
If you can spend less and still eat well, why not cut your food bill and free up cash for other priorities, such as savings or debt reduction? The US Department of Agriculture calculates that a family of four with two children under age 12 can spend as little as $150 a week on groceries and still meet government nutrition guidelines (July 2014 prices.) That’s nearly $2,000 a year less than what the typical family of four actually spends. Start now to eat well and save!
For more information on strategies to eat better while spending less, contact the Ellis County Extension Office at 785-628-9430 or explore one of my favorite online resources: the Spend Smart Eat Right website from Iowa State Extension. Check it out at www.extension.iastate.edu/foodsavings.
Linda K. Beech is Ellis County Extension Agent, Family and Consumer Sciences.