Eating smart in lean times

Financially stressed shoppers are more likely to trade whole grains, fresh fruits and vegetables for low-cost but high-fat alternatives. Here are some ideas to help you reduce your food costs and still purchase healthy items.

• Shop with a list. Meal planning helps you avoid expensive “impulse” purchases and make fewer trips to the grocery store. The National Institutes of Health also suggests shopping without the kids which also cuts down on impulse purchases.
• Eat a snack before you shop. Otherwise, everything looks good and it’s easy to overspend.
• Purchase fresh fruits and vegetables in season when they tend to be less expensive.
• Buy whole fruits and vegetables instead of pre-cut or pre-packaged produce which tends to be more expensive.
• Consider frozen and canned fruits and veggies. They keep longer than fresh produce and can cost less. Choose fruit packed in water or juice and low sodium veggies to avoid added sugar and salt.
• Buy larger bags of frozen fruits and vegetables. They may be a better bargain and you can use what you need and the rest for later use.
• Try a meatless meal. Canned or dried beans are a good source of protein and fiber, last a long time without spoiling, and are less expensive alternative to meat.
• Choose regular grains. Instant rice and oatmeal often cost more and may have added sugar calories compared to their traditional counterparts.