Amid rising prices, consumers can trim
food costs, yet eat well, a Kansas State University Research and Extension
food and nutrition specialist said.
Eating out occasionally, rather than
regularly, can cut food costs and also yield health benefits, said Mary Meck
Higgins, an Associate Professor of Human Nutrition in the College of Human
Ecology at K-State. Food prepared at home is generally healthier, because
the consumer can choose the foods and decide how they are prepared.
To save on groceries, shop regularly and
with a list to reduce the need for extra trips to the store, Higgins said.
She recommends shopping less frequently and using perishable foods within
two to three days. Beyond that, shoppers can fill in with canned or frozen
foods prior to the next shopping trip.
"Shoppers who return to the store for one
or two items rarely leave with just one or two items," Higgins said. "Extra
items add extra costs."
"Making a shopping list that follows the
general layout of the store can reduce the amount of time a shopper will
spend retracing his or her steps and the temptation to pick up extra items
along the way," she said. Using a list that follows the store layout also
can save time.
Whether a supermarket or grocery section,
the least expensive items seasonal fruits and vegetables, dairy products,
grain products, and lean meats, poultry and fish often are arranged around
the outer edges, or perimeter, of the store, Higgins said. Promotional items
may be placed at the end of the aisles, but dont assume that such items are
sale priced. More expensive processed foods are typically displayed in
center aisles.
Processing adds to food cost and
consumers often can realize a savings if they are willing to do some of the
preparation themselves, she said. For example, the cost for a block of
cheese is typically less than the cost for the same amount of grated cheese.
Investing in an inexpensive box grater can yield savings.
Packaging also will add to the cost, said
Higgins, who noted that breakfast cereal packaged in a waxed paper or
cellophane bag often will be less expensive than similar products offered in
a gimmicky box.
Shelf placement can be an indicator of
price, said Higgins, explaining that the most expensive items often will be
within easy reach, in the shoulder-to-knee range. Less expensive items often
are placed on a higher shelf that can be more difficult to reach or on a
lower shelf where such products may be overlooked.
Checking the cost-per-serving or unit
price posted on the edge of the store shelf where the product is displayed
is recommended, said Higgins, who typically advises consumers to choose the
lowest cost per serving. For a single or small family, buying a supersized
package of a seldom-used item may not yield a savings, though.
"Buy realistic quantities so as not to
waste food, time and money," said Higgins, who offered these additional
shopping and money-saving tips:
Choose seasonal fresh fruits and vegetables offered at a
lower price when supplies are abundant. Also, shop at a local farmers΄
market for locally-grown foods that are fresh, and comparable in price
or less expensive.
Use perishable foods within two to three days, or freeze
for future meals.
Check use-by dates before buying to ensure fresh
products and flavor and curb waste.
Plan leftovers. When cooking, make a larger recipe that
will yield extra servings that can be frozen for future meals when time is
short.
Compare costs for national brand products with the cost
for a generic or store brand that may be produced at the same facility.
Choose frozen fruit juice concentrates and re-constitute
them as needed, rather than buying bottled versions that typically cost
more.
Keep a running list of prices for favorite items, and
stock up during sales.
Buy often-used items in bulk to save on packaging costs.
If desired, measure out single servings of snacks and place them in
reusable containers, rather than purchase more costly pre-packaged single
servings or relying on vending machines.
Look for reduced-price foods that will work for upcoming
meals. Ground beef may, for example, be reduced in price, but will need to
be cooked the same or next day or frozen for future meals.
Ask for a rain check to buy sale items (that are sold
out) later at the same low price.
Use coupons to save on regularly-used products, but only
after comparing prices. Coupons do not always guarantee a savings.
Marinate and/or slow-cook in moist heat less tender (and
usually less costly) cuts of meat for a savings and a flavorful meal.
Buy foods that provide the most grams of protein per
dollar, such as bagged dried beans, lentils and peas, dry milk powder,
canned dry beans, canned tuna, frozen dry beans and peanut butter. These
currently cost less than 10 cents for 6-8 grams of protein.
Check recommended portions versus serving size. Trimming
overly-generous portions can help reduce excess body weight and food
costs.
Eat before shopping to reduce impulse purchases.
People of all ages with limited resources
may be eligible for food assistance, said Higgins. She recommended calling a
toll-free national number 800-221-5689. The United States Department of
Agriculture Food Stamp Information line can link consumers with resources to
buy foods for a healthy diet.
More information on food, food safety,
nutrition, health and preparing low-cost meals is available at county and
district K-State Research and Extension offices and on its Web sites:
www.oznet.ksu.edu and
www.oznet.ksu.edu/humannutrition and
www.oznet.ksu.edu/foodsafety.
- Story by: Nancy Peterson
- K-State Research and Extension News www.oznet.ksu.edu/news
- For more information, contact:
- Mary Meck Higgins at 785-532-1671 or mhiggins@ksu.edu
