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Remember that snacks should
be nutritious: low in fat, sugar and salt.
Plan treats such as "take
out" or restaurant meals if budget permits. If you plan
for it you will stay within your budget.
Make a shopping list
A shopping list will make sure
that you remember to purchase all the items you need. Keep a
list in the kitchen, jotting down items as they are used up.
Use your menu and " Things
to have on hand" list to see what you need.
Check your cupboards and fridge
to see what you do not have.
Determine the amounts you need
by checking for serving sizes and considering the number of people
you are shopping for.
Things To Have On Hand
|
All Purpose Flour |
Canned Tuna |
Worchestershire
Sauce |
|
Whole Wheat Flour |
Canned Salmon |
Dry Mustard |
|
Rice |
Canned Fruit |
Cornstarch |
|
Macaroni/Pasta |
Tomato Paste |
Ketchup |
|
Rolled Oats |
Raisins |
Soy Sauce |
|
Peanut Butter |
Tea |
Salt |
|
Onions |
Coffee |
Pepper |
|
Potatoes |
Brown Sugar |
Vinegar |
|
Carrots |
White Sugar |
Chicken Bouillon |
|
Dried Peas, Beans |
Soft Margarine |
Chili Powder |
|
Lentils |
Cooking Oil |
Garlic Powder |
|
Frozen Beans,
Peas |
Cocoa |
Oregano |
|
Canned Corn |
Baking Powder |
Vanilla |
|
Canned Tomatoes |
Skim Milk Powder |
Cinnamon |
|
Salad Dressing |
Mayonnaise |
|
Shop Wisely
Supermarkets are designed to
tempt you to spend more. Shop wisely so that you can stay within
your budget.
Use your shopping list!
Shop at supermarkets and fresh
produce markets. Corner convenience stores are much more expensive.
Try to shop alone and eat before
you shop. Hungry shoppers buy more than they need. Children may
pressure you to buy unnecessary items.
Beware of " featured"
items, which are often at the end of the aisle. They are usually
not offered at a lower price.
Use the STOOP-AND-RISE method.
Bargains may be found on the top and bottom shelves.
Compare prices on store brands
and " No Names". They often cost less.
If you have extra money and
storage space, buy items that you use often when you see them
on " special".
Tip : Shop around the outside
of the store first: Milk > Meat> Bread> Fruits &
Vegetables> Checkout
Higher priced convenience items
are found in the centre aisles. You will have to decide if they
are worth the cost.
Store It Right to Prevent
Waste:
Cupboard
Breads and cereals
herbs and spices
dried peas and beans
dry foods (ie. flour)
potatoes and onions (in a cool place)
canned foods
bananas
peanut butter
unopened condiments (ie. ketchup)
oil
Freezer
all food purchased frozen
all fresh meat, fish, poultry, casseroles to be kept more than
3 days
bread (optional - freezing keeps it fresh)
Refrigerator
milk and milk products
fresh meat, fish and poultry (up to 3 days)
processed meats (in the coldest part of the fridge)
cooked meat, poulty, casseroles to be used in a day or two
most fresh fruits and vegetables
opened condiments
butter, margarine
whole wheat flour
nuts
coffee
eggs
Tip: Buy economy size and
save
Separate economy size packages
into family size packages, before freezing. Unfreeze only what
you need. |
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