Eating Economics: Tips for Saving at the Supermarket

The following tips are provided by Jeanette Nessett, RD, LDN, health promotion interventionist/Lifespan's Working Healthy Program:

• Buy items in bulk when you can. They're usually less expensive and you can buy just as much as you need. The most common items to buy in this form are whole grains, dried or canned beans and legumes (a good meat substitute), seeds, nuts and cereals.

• Eat in season. Plan your meals around vegetables and fruits that are in season. You will enjoy better flavor and lower prices.
• Buy local produce. When available, shop the farmer's markets for healthy bargains. Food that is imported from other locations costs more.
• Buy bags of frozen vegetables. These are picked and packaged when they are at their peak freshness. You can use what you need and re-freeze the rest. This eliminates the worry about waste due to spoilage.
• Grow your own. It is especially easy to grow a windowsill herb garden. You will always have fresh herbs available when you need them.

  Take advantage of store specials or sales on staple items as well as fresh chicken, meat and fish. You can repackage into portions and freeze or store appropriately. Cook from scratch. All you need are some basic cooking skills to put a nutritious and less expensive meal on the table.

• Shop the outer aisles of the grocery store. This is where the healthiest ingredients are: fresh produce, lean meats, poultry and fish and low fat dairy products.
• Invest in a slow cooker and/or learn how to use yours.
• Do your own repackaging. This is especially true with snack size portioned foods. Make your own snack packs by investing in some small plastic bags and packaging your own.