{"id":8413,"date":"2021-08-17T13:40:35","date_gmt":"2021-08-17T19:40:35","guid":{"rendered":"https:\/\/uwyoextension.org\/uwnutrition\/?post_type=newsletters&p=8413"},"modified":"2023-10-27T11:25:55","modified_gmt":"2023-10-27T17:25:55","slug":"stretching-your-food-dollars","status":"publish","type":"newsletters","link":"https:\/\/uwyoextension.org\/uwnutrition\/newsletters\/stretching-your-food-dollars\/","title":{"rendered":"Stretching Your Food Dollars"},"content":{"rendered":"\r\n

Groceries are expensive. Have you ever gone into a store for a few items, only to leave with several bags of groceries and an empty wallet? Saving money doesn\u2019t mean you have to sacrifice flavor. Use these tips to stretch your groceries and food dollars.<\/p>\r\n\r\n\r\n\r\n

Plan ahead \u2013 create a weekly menu.<\/strong><\/p>\r\n\r\n\r\n\r\n

While it\u2019s tempting to run into the store on your way home to pick up food for that night\u2019s dinner, you\u2019ll save more money if you plan ahead. Think about what meals you want to prepare for the week before going to the grocery store. Meals such as soups, stews, casseroles, and stir-fries are considered more economical.<\/p>\r\n\r\n\r\n\r\n

Plan your menus around the store\u2019s weekly circular, which will help you take full advantage of the store\u2019s sale prices. Base your meals on this.<\/p>\r\n\r\n\r\n\r\n

Shop the kitchen.<\/strong><\/p>\r\n\r\n\r\n\r\n

Take inventory of the food you already have on hand in the fridge, freezer, and pantry. Make a list of items needed. This is a great way to prevent food waste.<\/p>\r\n\r\n\r\n\r\n

Look for sales.<\/strong><\/p>\r\n\r\n\r\n\r\n

Utilize coupons. You can clip paper coupons, print paper versions from a store\u2019s website, or click digital versions in your favorite store\u2019s app. Don\u2019t buy items just because you have a coupon. Take advantage of weekly store ads. Check for food deals online or look for sales in your local newspaper.<\/p>\r\n\r\n\r\n\r\n

Don\u2019t shop hungry.<\/strong><\/p>\r\n\r\n\r\n\r\n

If you shop hungry, your stomach will steer your spending. Try to get the shopping done when you can shop on a full stomach.<\/p>\r\n\r\n\r\n\r\n

Stick to the list!<\/strong><\/p>\r\n\r\n\r\n\r\n

Organize your list by category and layout of the store; that way, you\u2019ll prevent backtracking. It is essential to stick to the list and to make sure that you buy everything on it, and not extra items. This will prevent you from making impulse purchases, and help you to avoid return trips to the store because you forgot an item.<\/p>\r\n\r\n\r\n\r\n

If you prefer, make your grocery list online and take advantage of in-store grocery shopping services for delivery or pick-up to save time and avoid any impulse shopping pitfalls.<\/p>\r\n\r\n\r\n\r\n

Comparison shop.<\/strong><\/p>\r\n\r\n\r\n\r\n

Check the unit prices (the cost per ounce or pound) when comparing products to see if you\u2019re getting the best value. If the unit price is not listed, simply divide the total cost by the number of units.<\/p>\r\n\r\n\r\n\r\n

Go off-brand.<\/strong><\/p>\r\n\r\n\r\n\r\n

If you aren\u2019t brand loyal to a product, then try generic or store label items. Look beyond the label and compare the ingredients. You\u2019ll find that most of the time, the ingredients are the same, but the price is different.<\/p>\r\n\r\n\r\n\r\n

Cook beans and rice.<\/strong><\/p>\r\n\r\n\r\n\r\n

Cooking with dried beans and rice requires a little extra time to save a lot of money. Canned beans and instant or frozen rice are fine for convenience, but if you eat a lot of beans and or rice, dried will take your dollar further.<\/p>\r\n\r\n\r\n\r\n

No pre-washed bagged greens.<\/strong><\/p>\r\n\r\n\r\n\r\n

Buy, wash, and chop your lettuce or greens. Buying pre-washed bagged greens is always more expensive, even if it is convenient. This also applies to other produce \u2013 wash, separate, and cut it yourself.<\/p>\r\n\r\n\r\n\r\n

Shred the cheese.<\/strong><\/p>\r\n\r\n\r\n\r\n

A block of cheese will always be cheaper per pound than a bag of shredded cheese. Fresh-grated cheese doesn\u2019t contain added preservatives, chemicals, and anti-caking agents.<\/p>\r\n\r\n\r\n\r\n

Use a variety of protein sources.<\/strong><\/p>\r\n\r\n\r\n\r\n

Look for specials at the meat counter. Buy cuts of meat that are on sale and freeze the extras. Try cooking cheaper cuts of meat in a slow cooker. Buy a whole chicken and chop it yourself to save a few more dollars at the store. Don\u2019t forget about vegetarian protein sources, like beans, nuts, eggs, and soy products. They\u2019re typically inexpensive and provide many of the same nutrients.<\/p>\r\n\r\n\r\n\r\n

Purchase in-season produce.<\/strong><\/p>\r\n\r\n\r\n\r\n

Fresh fruits and vegetables tend to be lower in cost. In the produce section, stick to in-season fruits and vegetables. Remember, only to purchase what you know will be used in order to avoid throwing away spoiled produce. You\u2019ll get better prices on the frozen versions of the out-of-season produce on your list.<\/p>\r\n\r\n\r\n\r\n

Cook from scratch not prepared foods.<\/strong><\/p>\r\n\r\n\r\n\r\n

Frozen dinners, prepackaged produce, and prepared deli items are considered convenience foods and tend to be more expensive than those prepared from scratch. Don\u2019t buy the pre-made foods, no matter how good they look. Buy the ingredients and make it for a fraction of the price at home.<\/p>\r\n\r\n\r\n\r\n

Cook extra for future meal.<\/strong><\/p>\r\n\r\n\r\n\r\n

Consider doubling or tripling your favorite recipes and freezing individual or family portions in separate containers for convenience and savings.<\/p>\r\n\r\n\r\n\r\n

Request rain checks.<\/strong><\/p>\r\n\r\n\r\n\r\n

When an item that most people use goes on sale at the store, it sells out quickly. Inquire about getting a rain check. If you had intended to buy multiple of the item, make sure that is noted on the rain check.<\/p>\r\n\r\n\r\n\r\n

Use up leftovers.<\/strong><\/p>\r\n\r\n\r\n\r\n

Avoid throwing leftover food out by using it in new ways. For example, yesterday\u2019s chicken can be included in future meals like salads, soups, and casseroles. Throwing away leftovers is like throwing away money, so use them wisely!<\/p>\r\n\r\n\r\n\r\n

Food is a necessary expense that, unlike rent or bills, isn\u2019t fixed. It can vary widely from month to month, and it\u2019s often the easiest place to cut back. By planning menus, creating a shopping list, and cooking at home, you can save money on food.<\/p>\r\n\r\n\r\n\r\n

For more information on healthy eating on a budget, check out USDA\u2019s ChooseMyPlate website at https:\/\/www.choosemyplate.gov\/. Click on the tab, MyPlate Kitchen, for recipes.<\/p>\r\n\r\n\r\n\r\n

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator<\/p>\r\n\r\n\r\n\r\n

Sources:<\/p>\r\n\r\n\r\n\r\n