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Interest rates, utility bills, and food prices have skyrocketed, making it more difficult for consumers to make ends meet.
With grocery prices at an all-time high, it’s more important now than ever to make wise choices at the supermarket in order to put healthy meals on the table, stay within budget and reduce food waste. Household food waste represents about 44% of all food waste generated in the U.S. One of the best ways to stay on a budget is to plan meals.
Planning your meals in advance and buying only what is needed for those meals will help reduce your grocery bill. Plus, a meal plan can help incorporate leftovers, which reduces food waste. Sunday’s roast can become Tuesday’s beef stew. A roasted chicken can be turned into other meals, such as chicken salad or a chicken potpie. Wasting food is simply throwing money away.
As you make a meal plan, look through the refrigerator, freezer, and pantry to see what’s already on hand and plan around those ingredients. Visit the USDA’s MyPlate Kitchen for recipe ideas. Check out sales flyers and plan meals around things that are on sale. If your budget allows, stock up on shelf-stable items or things that can easily be frozen.
When making your grocery list, be sure to include things such as fruits, vegetables, and milk that may not be part of a recipe but are basics for healthy eating. Meat prices are higher, to save money consider planning some meals with less expensive alternative proteins, such as beans, peas, and lentils. Try to make half of your meal from fruits and vegetables, then fill in the rest with healthy proteins, dairy, and whole grains.
It’s important to make and stick to a shopping list. Organize the list into different sections of the store to avoid backtracking through the aisles. Because stores place the priciest items at eye level, look at the upper and lower shelves for better bargains. Reading the Nutrition Facts label will help guide consumers in purchasing healthy foods. Look for reduced fat or low-fat on the label.
Another great tool to help ensure consumers use food while at peak quality and reduce waste is the USDA FoodKeeper app available for most smart devices. Consumers often throw food away because they’re not sure of its quality or safety. This app serves as a guideline to help consumers better understand food and beverage storage. It also provides safe food handling and preparation information.
USDA’s MyPlate website has a helpful section called Healthy Eating on a Budget. Check it out for ideas to keep your food budget in check.
For more information or to schedule a program locally about financial management, nutrition, health and wellness, parenting education, or OHCE, contact me at the OSU Cooperative Extension Service in Cherokee County by phone at 918-456-6163 or email at [email protected].
Heather Winn is family and consumer sciences educator for the OSU Cooperative Extension Service in Cherokee County.
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