Health Watch: Eating on a Budget | Columnists

Here are some tips to help you plan and shop.

• Determine your weekly schedule and your budget. Plan ahead if you know you’ll be eating out or cooking for others. Look in your pantry, fridge, cupboards and freezers.

• Make a list of foods you already have that you can use for the coming week. Check online and in weekly flyers to find out what foods are on sale at different grocery stores in your area.

• Keep an eye out for sales of specialty products like organic meats and dairy products, which can be eaten during the week or frozen for later use.

• Plan all of your meals for the week, using the information above as a starting point. Look for recipes that use ingredients you already have on hand or ingredients you know are on sale.

• Make a grocery list of any additional ingredients you will need for the recipes you have chosen. Be sure to include food for breakfasts and lunches, as well as any pantry ingredients that you need to replace.

• If you are receiving benefits from the Supplemental Nutrition Assistance Program, make sure your grocery store or farmers’ market accepts the benefits. Some will match your dollars spent on products up to $10, allowing you to buy twice as much.

• Check out the Environmental Working Group’s Clean 15 and Dirty Dozen lists. Use these lists to prioritize the foods you will buy organic versus conventional foods. Clean 15 foods have low pesticide residues when raised conventionally and are safe to eat. Dirty Dozen foods contain the most pesticide residue when raised conventionally, so they should be purchased organic when possible.

• Have a snack. Going to the grocery store when you’re hungry makes impulse buying more likely.

• When shopping for shelf-stable products, look in the lower shelves for less expensive options. Stores tend to stock the most expensive options at eye level.

• Whenever possible, avoid packaged and processed foods. Premium packaging often contributes to the higher cost of these items.

• Buy fruits and vegetables when they are in season. Seasonal produce is generally tastier, cheaper, and less expensive to sell before it spoils.

• Buy frozen products as an alternative to fresh products. Products are frozen at the height of freshness and most of the nutrient content remains intact. When possible, stock up on frozen foods and store them for weeks when money is tight.

• Buy in bulk. Spices and dry goods (rice, beans, cereals, nuts, flours, etc.) are significantly cheaper in the bulk section. You can buy as much or as little as you need, depending on your storage space and budget.

• Avoid indoor aisles filled with chips, snacks, candies and soft drinks. Instead, do most of your shopping within the perimeter of the store, where the produce, meats, and dairy are located.

• Only buy foods that are on your grocery list. Buy generic or store brand items when possible.