Now Serving: Tasty, Healthful Meals on a Budget
Week 3: Cost-saving Tips, Menus and Recipes
FN1385, August 2008
Julie Garden-Robinson, Ph.D., LRD, Food and Nutrition Specialist
Grete Peterson, Program Assistant
Tera Sandvik, R.D., Project Assistant
Adobe Acrobat PDF file suitable for printing. (422KB)
You may have established a weekly menu and shopping list, but now you need the food. Going to the grocery store to buy food for your family may be something you do not look forward to doing. Decreasing the amount of time and money you spend there may help change that.
This is the third in a series of publications to help you eat well but spend less at the grocery store. It includes information about smart grocery shopping strategies, along with sample menus and recipes that you can adapt to meet your family's tastes.
Shop$mart! Which of these cost-saving ideas do you use?
- I avoid grocery shopping when I am tired. (When you are tired, you may be more likely to purchase convenience items and make poor food choices.)
- I shop alone* and/or go only once a week.
- I have a snack before going grocery shopping to prevent impulse buys.
- I compare the unit prices for the same product from different brands to determine the best size and brand for the money. (Unit prices are the small labels on the front edge of the shelves in the grocery store.)
- I avoid buying nonfood items at the grocery store. Unless they're on sale, the prices of soaps, shampoos and paper products can be inflated.
- I stay alert for checkout counter mistakes. Look carefully at your receipt to make sure you get the sale price on sale items. Check your change, too!
*If you are not able to shop alone, have your family members help you. Assign them different tasks, such as price checking or getting hard-to-reach items on the bottom shelves. This may distract them from checking out the tempting candy, cookie and toy aisles, and they can learn to become smart shoppers, too.
Add More Fruits and Vegetables to Your Menu
Fruits and vegetables add color to your plate and nutrition to your menus. Unfortunately, many children and adults fall short of the amount recommended for them.
Fruits and vegetables provide a wide range of essential vitamins, minerals and fiber. They are naturally low in calories. Eating more fruits and vegetables can help with weight management and can help reduce your risk of cancer and heart disease.
Affording More Fruits and Vegetables
- Compare prices. Consider all the forms of fruits and vegetables that are available: canned, fresh, frozen and dried. Buy the forms that best fit your storage options, lifestyle and budget.
- Buy fresh fruits and vegetables in season when they are at their highest quality and best price.
- Choose fruits without added sugar or syrup and vegetables without added salt, butter or cream sauces. Compare Nutrition Facts labels for sodium and fat content.
- Use fresh produce first so it does not spoil. Then use canned or frozen fruits and vegetables until the next shopping trip.
Store Food Safely
To prevent wasting food, protect the food you buy. Use care, cleanliness and common sense when storing food.
- Always read the label to see where the food item should be stored. For example, labels on items that must be kept cold will say "keep refrigerated" or "refrigerate after opening."
- Put food items that spoil easily in the refrigerator or freezer as soon as you return from the store. Check to make sure your refrigerator keeps food below 40 F.
- Label food products with the date of purchase and arrange them in a "first in, first out" manner.
- Do not store food in a cabinet near chemicals (such as detergents or bleach) or directly below the kitchen sink or any cabinets that gets too wet or too warm.
What's Your MyPyramid Plan?
You can find the latest nutrition recommendations at www.MyPyramid.gov.
Each person has different needs based on gender, age and level of physical activity. Learn what each of your family members needs at his or her particular calorie levels by visiting the Web site or contacting your local Extension agent for "Ballpark Estimate" handouts for different age groups. The Ballpark Estimates are available online, too, at www.ext.nodak.edu/food/mypyramid/ (click on Other MyPyramid Handouts).
MyPyramid Portion Equivalents
The MyPyramid food plan uses cups and ounces instead of "servings" and calls them "equivalents." These are some of the equivalents for the food groups:
Grain Group 1 slice of bread
1 cup ready-to-eat cereal
1/2 c. cooked rice, pasta or cooked cereal1 ounce Vegetable Group 1 cup raw or cooked vegetables or vegetable juice, 2 cups raw leafy greens 1 cup Fruit Group 1 cup 100% fruit juice, 1 cup fruit, 1/2 cup dried fruit 1 cup Milk Group 1 cup milk or yogurt, 1 1/2 ounces natural cheese, 2 ounces processed cheese 1 cup Meat and Beans Group 1 egg; 1 ounce meat, poultry or fish; 1/4 cup cooked dry beans; 1 tablespoon peanut butter; 1/2 ounce nuts or seeds 1 ounce
Size up your portions with these visual clues. As shown, one-half of a baseball is the same size as 1/2 cup mashed potatoes.
Example:
MyPyramid Plan and three-day menu plan
for an 8-year-old female who gets 30 to 60 minutes of physical activity per day*
MyPyramid Plan*
Grains ......... 5 ounces
Vegetables ......... 2 cups
Fruit ......... 1.5 cups
Milk ......... 3 cups
Meat and Beans ......... 5 ounces
Three-day Menu Plan for an 8-year-old Female*
| Meal 1 | Meal 2 | Meal 3 | Snack | |
| Day 1 | 1 scrambled egg Cinnamon toast (1 slice toasted whole-wheat bread, 1 tsp. soft margarine, 1 tsp. sugar and cinnamon mixture) 1/2 grapefruit 1 c. nonfat milk |
3/4 cup macaroni and cheese 1/2 c. green beans 1 slice whole-wheat bread 1 tsp. soft margarine 1 c. nonfat milk |
3 oz. meatloaf 1/2 c. steamed peas and carrots 1 baked potato 2 Tbsp. low-fat sour cream 1 small baked apple 1 c. nonfat milk |
1 Peanut Butter Freezer Bar* |
| Day 2 | 1 c. cereal with raisins 1/2 toasted English muffin with jam 1/2 c. orange juice 1 c. nonfat milk |
2 slices whole-wheat bread 2 Tbsp. peanut butter 1 medium banana 9 baby carrots 1 c. nonfat milk |
3/4 c. Turkey Temptation* 1/2 c. cooked rice 1/2 c. corn 3/4 c. Waldorf Salad* 1 c. nonfat milk |
2 c. popcorn |
| Day 3 | 3/4 cup cooked oatmeal 1 tsp. cinnamon and sugar mixture 1/2 c. orange slices 1 c. nonfat milk |
Tuna Salad Sandwich* (2 slices whole-wheat bread, 1/4 c. tuna salad) 1/2 c. Coleslaw* 1 c. nonfat milk |
1 c. Spinach Lasagna* 1 slice garlic bread 1 c. tossed salad 1 Tbsp. low-fat ranch dressing 1/2 c. applesauce 1 c. nonfat milk |
1 medium banana |
| * indicates recipe is included | ||||
Weekly Meal Planner (* indicates recipe is included)
| Meal 1 | Meal 2 | Meal 3 | Snack | |
| Day 1 | Scrambled egg Cinnamon toast Grapefruit Nonfat milk |
Macaroni and cheese (box) Green beans Whole-wheat bread Nonfat milk |
Meatloaf Peas and carrots Baked potato Baked apple Nonfat milk |
Peanut Butter Freezer Bar* |
| Day 2 | Cereal with raisins English muffin Orange juice Nonfat milk |
Peanut butter and banana sandwich Baby carrots Nonfat milk |
Turkey Temptation* Rice Corn Waldorf Salad* Nonfat milk |
Popcorn |
| Day 3 | Oatmeal with cinnamon and sugar Orange slices Nonfat milk |
Tuna Salad Sandwich* Coleslaw* Nonfat milk |
Spinach Lasagna* Garlic bread Tossed salad Applesauce Nonfat milk |
Banana |
| Day 4 | Cream of wheat with milk Whole-wheat toast 1/2 Grapefruit Nonfat milk |
Spinach Lasagna*
(planned-over) Garlic bread Carrot sticks Nonfat milk |
Crispy Baked Chicken* Long-grain wild rice (box) Baked yellow squash Nonfat milk |
Peaches |
| Day 5 | Cereal with milk Toasted bagel half with jam Orange juice |
Turkey (or Chicken) Vegetable Soup* Crackers Carrot and celery sticks Bread Nonfat milk |
Bean and Sausage Stew* Mixed greens salad Cornbread* Nonfat milk |
Yogurt with fruit |
| Day 6 | Oatmeal with raisins Orange juice Nonfat milk |
Egg Salad Sandwich* Sweet and Sour Cucumbers* Nonfat milk |
White Chili* Crackers Carrot sticks Nonfat milk |
Apple sauce and graham cracker |
| Day 7 | Pancakes with "lite" syrup Orange juice Nonfat milk |
Tomato soup (canned) Toasted cheese sandwich Celery sticks Nonfat milk |
Stir-fry Chicken and Vegetables* Rice Sweet and Sour Cucumbers* (planned-over) Nonfat milk |
Apple slices with Peanut Butter Dip* |
| Menus adapted from publications by Cynthia Gardner, former NDSU Student Dietitian, and Suzanne Fundingsland, former Nutrition Specialist, NDSU | ||||
Recipes
Key to Abbreviations
tsp. = teaspoon
Tbsp. = tablespoon
c. = cup
oz. = ounce
pkg. = package
g = grams
mg = milligrams
lb. = pound
Bean and Sausage Stew
Equipment you will need
- measuring cup
- sharp knife
- measuring spoon
- large pan
- cutting board
- mixing spoon
- can opener
Ingredients
1/2 lb. Polish or German sausage
1 large onion, sliced
1 c. sliced celery
2 c. sliced, peeled carrots
1 (15 to 16 oz.) can Great Northern beans with liquid
1 (15 to 16 oz.) can red beans with liquid
2 c. waterSlice sausage into 1/4-inch-thick rounds and fry until brown. Add onion to sausage and brown. Drain fat. In a large pan, combine sausage and onions with rest of ingredients. Cover and simmer 45 to 60 minutes.
Serves six to eight. Per serving: 193 calories, 28 g carbohydrate, 4.5 g fat, 9 g fiber and 637 mg sodium
Peanut Butter Freezer Bars
Equipment you will need
- measuring cups
- mixing spoon
- mixing bowl
- covered plastic or glass dishIngredients
1 1/2 c. milk
1/2 c. peanut butter
1 pkg. (4-serving size) instant
chocolate pudding
12 graham crackersMix milk and peanut butter together in a mixing bowl. Add pudding to peanut butter/milk mixture. Stir mixture until smooth. Spread a thick layer of pudding on a graham cracker. Top with another graham cracker. Put crackers into a covered dish. Place dish in freezer.
Serves six. Per serving: 330 calories, 44 g carbohydrate, 14 g fat, 3 g fiber and 530 mg sodium
Stir-fry Chicken and Vegetables
Ingredients
Equipment you will need
- measuring cup
- measuring spoon
- cutting board
- can opener
- sharp knife
- frying pan
- mixing spoon
Ingredients
1 chicken breast, boned, skinned and cut in thin strips
2 Tbsp. vegetable oil
1 c. thinly sliced carrots
1 c. thinly sliced celery
2 c. shredded cabbage
1 Tbsp. soy sauce
2 c. chicken broth
2 Tbsp. cornstarchHeat oil in a large frying pan. Stir-fry chicken quickly until lightly brown. Add vegetables, broth and soy sauce. Bring to a boil. Cover and cook for five minutes over low heat or until vegetables are crisp-tender. Blend cornstarch and 1/4 cup cold water. Add to chicken mixture. Cook until the mixture thickens and bubbles. Stir the mixture constantly while it is cooking. Serve over hot cooked rice.
Serves four. Per serving: 180 calories, 11 g carbohydrate, 8 g fat, 2 g fiber and 890 mg sodium
Turkey Temptation
Equipment you will need
- measuring cup
- measuring spoon
- bowl
- mixing spoon
- frying pan
- baking dish
Ingredients
1 lb. ground turkey
1/3 c. large bread crumbs
1 egg
1 Tbsp. oil
1 can cream of chicken soup
2 Tbsp. milkPreheat oven to 350 degrees. Mix together turkey, bread crumbs and egg in a bowl. Shape mixture into meatballs. Make about 30 balls. Heat oil in a frying pan. Lightly brown meatballs in the heated oil. Put the meatballs in a baking dish. Drain leftover fat from the frying pan. Add soup and milk to frying pan. Heat and stir until smooth. Pour sauce over turkey meatballs in baking dish. Cover and bake at 350 degrees for 35 minutes, or cook over low heat on stovetop.
Serves six. Per serving: 170 calories, 9 g carbohydrate, 5 g fat, 1 g fiber and 270 mg sodium
Note: If dish is microwave safe, microwave covered dish for 10 to 12 minutes at 50 percent power, turning one or two times. Let stand five minutes before serving.
White Chili
Equipment you will need
- large pot
- can opener
- measuring cup
- mixing spoon
- knife
- cutting board
Ingredients
1 medium onion, chopped
1 (4 oz.) can chopped green chilies
2 (16 oz.) cans Great Northern beans
3 tsp. ground cumin
3 c. cooked chicken or turkey, diced
2 (14 oz.) cans reduced-sodium chicken broth
2 c. Monterey Jack cheese or other cheese of choice
Cheese, chips, sour cream and salsa (optional)Combine 3 cups of broth, onion, chilies, beans and cumin. Simmer for an hour. Add 1 to 1 1/2 cups cheese and chicken. Cook until chili is thick and add additional broth as needed. Top with shredded cheese, nacho chips, sour cream and salsa if desired.
Serves 12. Per serving: 350 calories, 42 g carbohydrate, 9 g fat, 14 g fiber and 283 mg sodium
Spinach Lasagna
Equipment you will need
- frying pan
- measuring cups
- measuring spoons
- mixing spoon
- can opener
- baking dish
- foilIngredients
1/2 lb. ground beef
1 tsp. garlic powder
1 c. tomato sauce
2 1/2 c. canned tomatoes
1/4 tsp. pepper
1/2 lb. lasagna noodles
1/4 lb. sliced mozzarella cheese
3/4 lb. low-fat cottage cheese
1/2 c. parmesan cheese
1 (10 oz.) package spinach, thawed and drained waterSet oven at 350 degrees. Brown beef in a frying pan. Drain fat. Add garlic powder to browned beef and mix well. Add tomato sauce, tomatoes and pepper to frying pan. Cover and cook on low heat for 15 to 20 minutes. Mixture should boil gently. Layer half of the uncooked noodles, mozzarella, cottage cheese, tomato/meat sauce, spinach and grated parmesan cheese in baking dish. Repeat with other half. Start with a layer of noodles. Cover top of lasagna with a layer of sauce. Sprinkle with parmesan cheese. Measure 2 cups water and add to lasagna. Cover tightly with foil. Bake at 350 degrees for one hour and 15 minutes.
Serves eight.* Per serving: 260 calories, 29 g carbohydrate, 6 g fat, 2 g fiber and 750 mg sodium
*Quick Tip: You can freeze the leftovers in single-serving containers for a quick lunch.
Turkey (or Chicken)
Vegetable Soup
Equipment you will need
- large covered pan
- stirring spoon
- sharp knife
- cutting board
- can opener
Ingredients
2 c. cooked turkey or chicken
2-3 chicken bouillon cubes
4 c. water
1 (10 oz.) package frozen mixed vegetables*
1 potato, peeled and cubed
1 (8 oz.) can tomato sauceMix all ingredients in a large pan. Cover, bring to a boil and cook until potatoes are done (15 to 20 minutes). Serve with crackers.
*You can substitute leftover vegetables of choice.
Serves six. Per serving: 180 calories, 21 g carbohydrate, 2 g fat, 3g fiber and 580 mg sodium
Peanut Butter Dip
Equipment you will need
- measuring spoons
- measuring cup
- small mixing bowl
- mixing spoonIngredients
1/2 c. vanilla yogurt
2 Tbsp. peanut butter
1 Tbsp. orange juiceMix ingredients together in a small bowl. Use as a dip for fruit.
Serves four. Per serving: 80 calories, 6 g carbohydrate, 4.5 g fat, 1 g fiber and 60 mg sodium
Quick Tip: Make half your grains choices whole grains. Enjoy sandwiches made with whole-grain bread, such as whole wheat, more often.
Tuna Salad Sandwich
Equipment you will need
- cutting board
- can opener
- small sharp knife
- small bowl
- measuring cup
- mixing spoonIngredients
1 (7 oz.) can tuna
1 stalk celery, chopped
1/4 c. mayonnaise*
8 slices breadOpen tuna can and drain tuna. Put tuna in small bowl. Wash and chop celery on cutting board. Measure 1/4 cup mayonnaise. Add celery and mayonnaise to tuna in bowl. Mix well. Place four slices of bread on cutting board. Put one-fourth of tuna mix on each slice. Spread tuna over bread and put another slice of bread on top. Cut sandwiches in half and serve.
Serves four. Per serving: 210 calories, 25 g carbohydrate, 3 g fat, 4 g fiber and 520 mg sodium
*To cut calories and fat, use nonfat or low-fat mayonnaise, or use half nonfat yogurt.
Sweet and Sour Cucumbers
Equipment you will need
- fork
- sharp knife
- cutting board
- measuring spoons
- bowlIngredients
2 cucumbers
2 Tbsp. vinegar
1 tsp. salt
2 Tbsp. sugarWash cucumbers. Score cucumbers with the tines of a fork. Thinly slice. Put sliced cucumbers into a bowl and add salt. Let stand in fridge for 20 minutes. Drain off water. Add vinegar and sugar to cucumbers. Chill before serving.
Serves four. Per serving: 30 calories, 7 g carbohydrate, 0 g fat, 1 g fiber and 580 mg sodium
Waldorf Salad
Equipment you will need
- sharp knife
- cutting board
- 2 mixing bowls
- measuring cups
- measuring spoons
- mixing spoons
Ingredients
1 c. celery, diced
2 apples, diced
1/2 c. walnuts, chopped (if you like)
1/2 c. low-fat vanilla yogurt
1 tsp. sugar (if you like)
1 tsp. lemon juiceMix celery, apples and walnuts in a mixing bowl. In the other mixing bowl, mix yogurt, lemon juice and sugar. Add to the celery and apple mixture and mix well. Chill before serving.
Serves six. Per serving: 110 calories, 12 g carbohydrate, 7 g fat, 2 g fiber and 30 mg sodium
Egg Salad Sandwich
Equipment you will need
- small pan
- measuring cup
- small bowl
- mixing spoon
- small sharp knife
- cutting boardIngredients
4 hard-cooked eggs
1 stalk celery, chopped
1/4 c. mayonnaise*
8 slices breadPut eggs in pan. Cover with cold water. Put pan on the stove and heat until the water starts to boil. Take pan of eggs off the stove, cover the pan and let it stand for 15 minutes. Wash and chop the celery and put in small bowl. When eggs have stood for 15 minutes, pour cold water over them. Take out of water and peel the eggs. Cut eggs on cutting board and put in bowl. Measure and add mayonnaise and mix well. Place four slices of bread on cutting board. Put one-fourth of egg mix on each slice. Spread egg mix over bread and put another slice on top. Cut sandwiches in half and serve.
Serves four. Per serving: 210 calories, 25 g carbohydrate, 3 g fat, 4 g fiber and 520 mg sodium
Crispy Baked
Chicken
Equipment you will need
- measuring cup
- measuring spoon
- rolling pin or glass
- tongs or forks
- bowl
- baking pan
- plastic bag
Ingredients
1 c. cornflakes, crushed
1 c. skim milk
1 frying chicken (2 1/2 to 3 lb.) cut into serving pieces, skin removed
1 tsp. oil (for oiling pan)Set oven at 400 degrees. Measure cornflakes into a plastic bag. Close. Crush cornflakes with rolling pin or glass. Rinse the chicken pieces and pat dry. Pour the skim milk into a bowl. Dip each piece of chicken in milk and then shake in bag of cornflake crumbs. Let stand briefly until coating sticks. Oil pan. Place coated chicken pieces in oiled pan. Pieces should not touch each other. Bake at 400 degrees for 45 minutes.
Serves four. Per serving: 230 calories, 10 g carbohydrate, 5 g fat, 0 g fiber and 150 mg sodium
Coleslaw
Equipment you will need
- cutting board
- sharp knife
- mixing bowl
- mixing spoon
- grater
Ingredients
1/2 head cabbage
1 carrot, peeled and grated
1/2 c. mayonnaise
1 Tbsp. milk
1 Tbsp. vinegar
1 Tbsp. sugarChop cabbage and grate carrot. In bowl, mix other ingredients. Add cabbage and carrot and mix well. Chill until ready to serve.
Serves eight. Per serving: 30 calories, 6 g carbohydrate, 0 g fat, 2 g fiber and 135 mg sodium
Cornbread
Equipment you will need
- 8-inch by 8-inch baking pan
- mixing bowl
- measuring cups
- measuring spoons
- mixing spoon
Ingredients
1 c. cornmeal
1 c. all-purpose flour
1 tsp. salt
1/4 c. sugar
2 eggs
1/4 c. vegetable oil
1 c. milkButter baking pan and set aside. Set oven at 425 degrees. Mix dry ingredients together in a bowl. Add the rest of the ingredients and mix well. Pour cornbread batter into baking pan. Bake at 425 degrees for 20 minutes until golden brown. Serve hot.
Serves six. Per serving: 330 calories, 29 g carbohydrate, 14 g fat, 4 g fiber and 470 mg sodium
A "Grocery List" of cost-savings ideas
Check the following if you use the tip or plan to use it.
| Currently use |
Plan to use |
Not applicable |
|
| Spend about 30 minutes planning your weekly menus. Use the sale ads and write a shopping list. Keep the list in a handy spot. | |||
| Avoid shopping when you're hungry or tired. Almost everything looks tasty when you're hungry. If you're tired, you may be likely to grab convenience foods, which cost more and often are less nutritious. | |||
| Avoid using a credit card for food purchases unless you intend to pay off the balance each month. You may end up adding credit card interest rates onto the food cost. | |||
| Shop in one or two stores. Consider your gas, too. If you drive to several stores for special deals, it may not be a "deal." | |||
| Be familiar with the store layout. Only go down the aisles that include items on your list. | |||
| For quick shopping trips, shop the perimeter of the store. Most staples, such as milk, fresh produce and bread, are around the perimeter. | |||
| Compare store brands with national brands and choose the one with the lower price. Most store brands are similar in quality to name brands, but lower in price. | |||
| Clip coupons, but only for the things you need. Some stores double the value of coupons to a certain point. | |||
| Compare price using "unit prices." The unit pricing on the front edge of shelving helps you know quickly whether the regular-priced super-sized package is a better deal than the sale-priced regular-sized package. | |||
| Check your receipt and change. Although mistakes are not intentional, they can happen. Look carefully at your receipt to be sure you received the sale price. |
My Grocery Shopping Goal
Date |
For more information about stretching your food dollars, visit www.ag.ndsu.edu/foodwise
This material was funded by the U.S. Department of Agriculture's Supplemental Food Assistance Program (SNAP). SNAP provides nutrition assistance to people with a low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county social services office.
The NDSU Extension Service does not endorse commercial products or companies even though reference may be made to tradenames, trademarks or service names. This publication may be copied for noncommercial, educational purposes in its entirety with no changes. Requests to use any portion of the document (including text, graphics or photos) should be sent to NDSU.permission@ndsu.edu. Include exactly what is requested for use and how it will be used.
FN1385, August 2008
