News - Thrifty Living

POSTED: Monday, Jan. 12, 2009

Spend less and eat more with these simple cost-cutting tips

As we move into the new year, the No. 1 concern on most of our minds is how to cut expenses, and our food expenses are no exception. But the last thing we want to do is shortchange our families on nutrition.

The good news, nutritionists tell us, is that often the cheaper option is also the more nutritious. Some tips for 2009, gathered from nutritionists and from grocery savings experts at shortcuts.com, 5dollardinners.com and couponcravings.com:

PROCESSED EQUALS PRICEY

If we can learn only one rule, this one from Anne VanBeber, Texas Christian University nutrition department chairwoman, is the one to remember: The less processed a food item is, the less expensive.

A whole chicken will cost less per pound than pre-cut and bone-in chicken, which is less expensive than boneless, skinless chicken breasts. Climbing up the cost scale, we come to pre-marinated or pre-seasoned raw chicken parts, store-roasted chicken and prepared frozen chicken entrees.

In-season fresh vegetables usually will be cheaper than frozen vegetables; and plain frozen vegetables will be cheaper - and likely lower in sodium and fat - than frozen vegetables with sauces, or than an all-in-one TV dinner. Thus the oft-repeated adage: Shop around the edge of the grocery store.

Oatmeal or other hot cereals will be cheaper than sugary boxed dry cereals. You can even use your slow cooker to make oatmeal overnight; stir in some dried fruit to add sweetness without sugar overload. Popcorn made on the stove - or in that electric popper that may be languishing in one of your rarely opened kitchen cabinets - will be cheaper than microwave popcorn, and you can control the amount of oil and salt.

UNSEAT MEAT

Animal protein doesn't have to be the center of the meal.

Stews, chilis, soups and casseroles are good ways to minimize your use of meat or poultry and maximize healthy legumes, such as beans or chickpeas, and grains, such as barley, whole-wheat pasta or brown rice. Leftover chili can go on top of a baked potato. Beans, whether dried or canned, are among the most economical foods you can buy, and they count as both a vegetable and a protein source. Remember, legume plus grain equals complete protein.

Eggs and milk are inexpensive sources of protein, too. Consider an omelet for supper. In fact, you could make one or more nights a week vegetarian nights.

Familiarize yourself with veggies that return a lot of nutritional bang for the buck, such as carrots, cabbage and collard greens, along with our old friend beans. Potatoes are one of the cheapest vegetables in the supermarket.

The bonus: Most nutrition experts tell us that this kind of diet is better for our health.

VOLUME CONTROL

Know how much your family needs to eat and is likely to eat to avoid leftovers and waste.

SHOPPING STRATEGIES

Learn to make a meal plan and a budget. Once a week, draw up a meal plan: Look at sales for the week and what's in your fridge and pantry. On Web sites such as recipematcher.com, you can enter the ingredients you have and what's on sale and get recipes that use those ingredients.

Buy store brands - unless a coupon offer makes the name brand cheaper - and use store reward cards.

COLLECT COUPONS

Look for double and triple coupon deals.

Target sale items for your coupons, and stock up when items are on sale. Freeze or stockpile for future use.

Check with the checker or store manager to see if you can use a competitor's coupon.

Use the Internet: Some sites even allow you to load coupons onto store loyalty cards or onto your cellphone. Some sites to check out: shortcuts.com, cellfire.com, couponloop.com, hotcouponworld and couponcravings.com.