Here are a few tips to make grocery shopping a little easier and more affordable.
Eat before you go to the store. If you shop on an empty stomach you may be more prone to make impulse purchases that may not be healthy. Having a list when you shop is also good because it keeps you focused on the healthy foods you need.
Make a shopping list. Think about the meals you want to prepare for the next few days, then look around your kitchen to see what you have on hand. Write down all the foods and ingredients you'll need for your shopping list. You can make it even easier by printing out a grocery list. Keep the list in your kitchen and whenever you run out of an ingredient or think of a meal you want to cook, you can make note of it.
Shop around the perimeter of the store. The most nutritious foods such as fresh produce, unprocessed meats and dairy products tend to be placed around the perimeter of the store. The heavily processed foods that are higher in fats, sugar and sodium are usually in the middle aisles.
Choose fresh fruits and vegetables that are firm, ripe and unblemished. Look out for mold, especially on berries and and on produce packed tightly together in small boxes. Avoid potatoes that have a green tint to their skins. Buy only the amount of produce you need for a few days so your fruits and vegetables don't spoil in your refrigerator.
If you can't find the fresh produce you need, or you need to store your fruits and vegetables for a longer time, choose frozen fruits and vegetables rather than canned foods. Frozen foods may hold their nutritional value better, and canned foods usually are high in sodium.
Look for good quality meat, seafood and poultry. Color is not the best indicator of meat's freshness. Pay attention to the aroma and the feel of the meat. It should smell fresh and not be sticky or slimy. Check the freshness date on the label as well. Take a few clear plastic bags from the produce department with you to the meat department. Fresh meat should be wrapped securely, but why take a chance on leakage? Put each selection of meat into its own bag to be sure there will be no cross-contamination of raw meat juices onto the rest of your grocery items.Fish should have a fresh smell and firm flesh. Poultry is often a good choice, but remember that grocery store birds may have a lot of fat. Choose skinless chicken and lean turkey. Legumes, nuts and seeds are also healthy and affordable protein sources.
Additional Tips
Choose 100-percent whole grain breads instead of white breads made with refined flours. Leave the high fat, high calorie pastries alone. Avoid high fat and high sugar snacks. Choose whole grain crackers or baked snacks. Choose nutritious beverages like water, 100-percent juices and low or non-fat milk.
Save money on groceries. The bad economy means tough times for many people, and paying for food is one of the biggest chunks of most families' budgets. With a little preparation you can save a bit of cash. Look for coupons and sales ads for your local grocery store. Making and keeping that shopping list will help too. If you stray off your list you may end up spending more money than you planned. Buying bulk foods can save you money as long as they can be stored for longer periods of time or consumed before they spoil.
