Fresh Picked: Eat Well, Spend Less

Eat Well, Spend Less

A GUIDE TO BUDGET-FRIENDLY NUTRITION

By Leah Brooke

What’s for Supper?

Often, the hardest question of the day is, “What’s for supper?” And, often, there never seems to be an easy answer. I have so much respect and understanding for my mom, now that I cook my own meals. Deciding what meals to have can be such a challenge some days. To avoid stress, here is some of my best advice to plan nutritious meals, even when you’re short on time.

AS A REGISTERED DIETITIAN, I’M ALWAYS LOOKING TO HAVE THE FIVE MAIN FOOD GROUPS IN EACH MEAL — PROTEIN, GRAIN, VEGETABLES, FRUIT AND DAIRY.

Worth the Savings

Meal planning is different for everyone because we have different schedules, routines and preferences. It takes time, knowledge and having a plan, but it’s worth it for the savings and knowing you’re eating nutrient-dense meals. As a registered dietitian, I’m always looking to have the five main food groups in each meal: protein, grain, vegetables, fruit and dairy.

Before the Store

I do my meal planning on Fridays so I can grocery shop over the weekend. Consider your weekly activities and be realistic about what you can accomplish on busy evenings. I rely on simple recipes during busy weeks, but when I have more time, I like to try a new recipe.

Look in your pantry, fridge and freezer to see what you already have on hand and what needs to be used first. Check the grocery store ads for deals as well. Then, make your list for the grocery store. I like to use the notes app on my phone and categorize by how the store is set up. Others may choose pencil and paper or a grocery checklist — do whatever is right for you.

At the Store

We make a lot of grocery store choices at the store itself. Try to shop on a full stomach, or you may be subject to impulse buys that might break the budget. Look high and low on the shelves as the most expensive and name-brand items are kept at eye level. Use coupons with caution and go for the sale items instead. A helpful tool is utilizing online ordering and pick-up. This can save time and money and helps you avoid buying extra items you see sitting on an end cap.

Let’s Get Cooking

Food waste is a major problem in the U.S., and with rising food costs, it’s important to be mindful of using what you have. Use clear storage containers so you can easily see your food. Try using fresh fruits and vegetables first before they spoil, and later in the week, use frozen or canned goods.

My favorite slogan is cook once, eat twice (or three times!). If you enjoy leftovers, cook a larger batch and have extra for the next day or two. If you’re not a big fan of leftovers, get extras in the freezer immediately to avoid the food spoiling. Those leftovers will make for an easy meal in the future. I love to make a roast in the crockpot and will eat it for days after that. The key is to change how I eat that roast. On the first day, I enjoy the roast with carrots and potatoes. Then, I will have a cold roast beef sandwich, and finally, I will finish it up by making barbeque beef.

Meal planning, creating a food budget and sticking to it can seem daunting. Start with slow, gradual changes over time, and soon you will be saying, “I know what we’re having for supper tonight and the rest of the week, too!”

If you are interested in learning more about healthy eating on a budget, the ISU Extension and Outreach Spend Smart. Eat Smart. website (spendsmart.extension.iastate.edu) has great resources available.