Tips to Stretch Your Food Budget
Unfortunately, the price increases are in foods most of us eat quite often and are likely foods that are already costly such as eggs, meat, and dairy. Rather than dwell on the negative, let's focus on finding ways to combat those rising costs while still enjoying the foods you like.
1. Portion control. This helps both your waistline and your bottom line. A pound of meat yields four adult-size servings, which is about four ounces raw and approximately 3 ounces cooked. One egg is one serving. And a cup of milk (8 fluid ounces) is a serving. By measuring your foods and striving to eat smaller portions, and supplementing with less costly items, you'll easily be able to stretch your food dollars.
2. Pass on the convenience foods. Frozen pizzas, canned soups, and other ready-to-eat foods are convenient, but they come at a price. Not only will you save money, but you'll cut back on sodium, sugar and fat by making your own at home. Convenience foods typically don't fill you up, leaving you craving more to eat later. Try creating your own frozen meals by preparing your meats, vegetables and whole grains beforehand and simply storing them in the freezer for a quick and healthy meal later.
3. Eat less meat. Meat is extremely expensive - especially if you're trying to eat more local and organic fair. Skip the meat in favor of less expensive plant-based proteins like beans, lentils, or tofu for a few of your lunches and dinners each week. Learn more ways to and add meatless protein at the Daily Spark.
4. Shop with a list. Cut down on impulse purchases by being sure to avoid going grocery shopping hungry and by making a grocery list ahead of time. You may also want to practice planning meals ahead of time and making your list form there. Get in the habit of consulting grocery store sales fliers and clipping coupons. Live by the rule that if it's not on the list, it's not making into your cart. You'll be amazed at how much money you save!
5. Buy in bulk. Every notice how smaller packages of meat, eggs, and other costly items cost you more per lb? Get in the habit of buying these items in bulk and repack food at home in order to save money. What foods are best to buy in bulk? Buy a gallon of milk and freeze half; choose family-size packages of meat and put into Ziploc baggies and freeze; or opt for the larger blocks of cheese and freeze what you won't be using right away for later. For items such as nuts, flours, and dried fruit, shop the bulk bins so you can get as much or as little as you need. You're not paying for marketing and packaging costs, so the bulk items are cheaper. No matter what you stock up on, just be sure it doesn't go to waste. Cook it, freeze it, or share it.
6. Waste less food. It's hard to believe, but studies show that 19% of what goes into landfills is food scraps? Instead of throwing out your leftovers, freeze and label them to enjoy at a meal later in the week. Another great habit is preparing enough food in order to enjoy leftovers for lunch the next day. A stir-fry is a great option for this! Have a lot of leftovers in the fridge? Mix them together and top it with a healthy sauce made with vinegar, oil and spices. You'll be amazed at how creative you can get and how tasty the foods can be - even after a few days in the fridge!
15 Minute Turkey Chili
Directions
1. In a large pot, brown turkey with chopped onion.
2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.
3. Serve with 1/2 cup whole grain pasta, brown or wild rice, or on top of a baked sweet potato.
2. Add beans, tomatoes, garlic, chili powder, cumin, and salsa to turkey mixture. Cook until hot.
3. Serve with 1/2 cup whole grain pasta, brown or wild rice, or on top of a baked sweet potato.
Sprinkle with 1/4 cup 50% light cheddar cheese if desired or a dollop of non-fat Greek yogurt!
Makes 4 servings.
Makes 4 servings.
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