- Food Budgeting
- BY THE OTTAWA-CARLETON
HEALTH DEPARTMENT
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In this area
you will find helpful tips and suggestions to help you stretch
your food dollar.
Menu Planning
is a very important step to help you stick to your budget.
Making a
menu is easy. Try these hints:
Check supplies
at home to see what needs to be used up.
If you have
a newspaper, check for items that are on special, particularly
foods in the Meat and Alternatives Group for the main meals.
Plan the meat
or meat alternatives for the main meals first.
Add foods from
the other food groups to complete main meals.
Plan breakfast
and noon meals.
Plan to use
leftovers.
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.
Produced by
public health nutritionists, Ottawa-Carleton Health Department.
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