Home >> Lifestyle: Dollar Savers: Food Budgeting by the Ottawa-Carleton Health Department 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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