October 2022

December 8, 2011 by smith3993

During the holidays we are more apt to sit down for a meal with family and friends. During the rest of the year it is not as common, although as educators in the Family and Consumer Sciences area we wish it were, for families to eat a meal seated together. So regardless of when the family meals are eaten, table manners and etiquette are an important and often neglected art. Stress during the holidays is common and the holiday meal is no exception. Sometimes this is the only time of the year we see some of our family members. The age groups, different opinions, unfamiliar cuisine and fancy tableware may all be factors in that stress. Conversations can sometimes be tense or a source of stress. Frequently holiday meals last longer than daily meals. Avoiding topics that might make people uncomfortable is best. Staying away from discussions about politics, religion, or sex helps. More appropriate topics include: weather, sports, travel, movies, where people are from or professions. Trying to get all involved in the conversation is best. Some rules of manners and etiquette that help include: assisting the host if they would like help, and asking about seating arrangements rather than just assuming. Also, once seated, food should not be eaten until everyone is served or has their food. Utensil use can be confusing. Rule of thumb is to start with the utensil furthest from the plate and work toward the plate. Remembering not to talk with your mouth full is critical. After eating, the napkin should be placed to the left of the plate and your chair should be pushed in. Offering to help with the cleanup is always appreciated. The holiday meal can be a tremendous amount of work for the host so allowing them to rest and unwind after their work can be a nice gesture. In conclusion, despite the stress the holiday meal can cause, using manners and etiquette can make the whole experience much smoother for all. Source: Pesci, Pat, Kansas State University, Director of Hotel and Restaurant Management, 2011.

Author: Liz Smith, Family and Consumer Science Educator, Ohio State University Extension.

December 13, 2012 by lisabarlage

In addition to Christmas or other holiday dinners, many of us also host or attend bowl game parties or New Year’s Eve events during late December and early January. What do you have planned? I am a college football junkie, so snack foods that my family can eat during the bowl games are a necessity. In addition to things that are quick and easy to prepare, I also need to keep in mind ways to make them healthier for everyone.  The National Diabetes Education Program (NDEP) has come up with a set of tips for healthy eating during winter gatherings that are lessons we can all use. Here are a few modifications of their suggestions:

• If you are going to someone else’s party, eat a healthy snack before you go. This is a great time to have a vegetable, fruit, or dairy. Even a half of a peanut butter sandwich on wheat bread.
• Make sure the dish you bring to share is a healthy one. Bring the vegetable or fruit tray, a modified side dish (one you have cut the fat, calories or sodium in), or a dip or spread with reduced fat ingredients. Don’t forget to get whole grain corn chips or pretzels to serve your dip with.
• When you get to the party, check out everything they have to eat and think about how it will fit into your diet. Don’t forget to visualize half your plate being vegetables and fruit, and only a quarter protein, and a quarter grain (hopefully whole grain). It is always good for a snack to have at least 2 food groups in it – think vegetable, fruit, protein, dairy, or grain.
• Once you fix your plate, move away from the buffet to avoid grazing. It is easy to continue snacking on cookies, if there is a plate right in front of you. You will probably think twice about it, if you have to get up and go to another room to get it.
• Savor the flavors and take your time eating. You have probably heard the research that it takes time for your stomach to tell your brain you are full, but you may not have heard that there are also hormones at work in the digestive system that let the brain know you are satisfied. By eating more slowly, most of us will eat less and give our brain and body time to work together.
• If you plan on drinking punch, soda, teas, or an adult beverage at the party – make sure you are also getting in your water. It is a good idea to alternate a glass of water then your glass of punch and back to a glass of water before you can have more punch. We often eat when we are really thirsty.
• Last but not least – Enjoy your party! Remember why you came or got together, it was probably to enjoy time with family, friends, or an activity like New Year’s Eve or a Bowl Game – not really to eat food. Participate in board games, card games, dancing, or those active TV games. If you are watching a sporting event, use half time or the time between periods to take an exercise break rather than refill your plate. Dance to the half time music, walk the dog, or let the kids try out their new bike for 15 minutes.

So what ideas do you have for snack foods besides the common vegetable and fruit trays? Ohio State University Extension, Wayne County has a nice online database of Healthy Recipes – http://go.osu.edu/snacks.   I thought they had several ideas that would be good for parties or during games (Zippy Vegetable Dip, Frozen Fruit Cups, Fruit Kabobs, Spinach Dip Rollups, and the Black Bean Dip Rollups all look good). Another idea would be to put a big batch of soup in your slow cooker, many of them are low fat, and full of vegetables or beans. Whatever you decide to do – don’t forget to make your party meals part of your daily plan for healthy meals.

Writer:  Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross & Vinton Counties, [email protected].

Reviewers: Elizabeth Smith and Cheryl Barber Spires, Program Specialists SNAP-Ed, Ohio State University Extension.

Sources:

National Diabetes Education Program, http://ndep.nih.gov/media/NDEP_Healthy_Eating.pdf.

Harvard Medical School, Health Blog, http://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605.

Ohio State University Extension, Wayne County, http://wayne.osu.edu.

Taking care of your brain health should be a priority throughout the year, but warmer weather brings many opportunities to show your brain some love.  The Alzheimer’s Research and Prevention Foundation shares the four pillars of fitness that are crucial to promoting brain health.

The first pillar of nutritional fitness includes a good healthy Mediterranean diet filled with vegetables, fruits, whole grains, and heart healthy fats. This type of diet promotes vascular health, reduces inflammation and is full of antioxidants. The abundance of fresh fruit and vegetables during the summer months, makes it a perfect time to inspire a brain friendly diet.

Regardless of age, we are all mentally fresher and sharper when we get regular, vigorous physical activity. This is where the second pillar of physical fitness becomes important. According to the Alzheimer’s Research and Prevention Foundation regular exercise can reduce your risk of cognitive decline and memory loss by up to 50 percent. To see the best benefits of your exercise program, it is recommended that you get 150 minutes per week of a combination of cardio exercise and strength training. The opportunities to get outside and exercise are abundant during the summer months.

The third pillar is stress fitness. Chronic stress can result in inflammation, sleeplessness, and mental health concerns. Finding ways to reduce your stress and promote positive mental health is another important step in loving your brain.  Research has shown yoga, mindfulness, and meditation benefit stress fitness by reducing cognitive decline and perceived stress while increasing overall quality of life. Like physical fitness, warmer weather brings opportunities to connect with nature and reduce stress.

Developing and maintaining strong spiritual connections is the last pillar of brain health. Spiritual fitness by whatever means that works for you will promote a higher level of brain health throughout your entire life.

Building a better memory, preventing Alzheimer’s and memory loss all depend on your lifestyle. Now is the perfect time to jumpstart your brain health and show it the love it deserves.

Writer:

Kathy Tutt, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clark County, [email protected]

Reviewer:

Roseanne Scammahorn, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Darke County, [email protected]

References:

     Khalsa, D., & Newberg, A. (2021). Spiritual Fitness: A new dimension in alzheimer’s disease prevention. Journal of Alzheimer’s Disease: JAD, 80(2), 505–519. https://doi.org/10.3233/JAD-201433

     Kivipelto, M., Palmer, K., Hoang, T., & Yaffe, K. (2022). Trials and treatments for vascular brain health: Risk factor modification and cognitive outcomes, Stroke, 53(2), 444-456

     Russell-Williams, J., Jaroudi, W., Perich, T., Hoscheidt, S., El Haj, M., & Moustafa, A. (2018). Mindfulness and meditation: treating cognitive impairment and reducing stress in dementia. Reviews in the Neurosciences, 29(7), 791–804. https://doi.org/10.1515/revneuro-2017-0066

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June 14, 2012 by marilynrabe

Local Foods – Fresh and Healthy!

Most of us will agree that fresh and unprocessed food is usually a healthier and tastier choice.  Now that we are heading into summer in Ohio, we will have more and more choices when it comes to choosing and using fresh foods that are grown locally. Nothing tastes quite as good as veggies or fruits straight from your own garden or from a local source!

Where are some places that we can find local foods? Here are a few suggestions:  Farmers Markets; on-farm markets and roadside stands; produce auctions; branded sections in grocery store; or, your own garden!

Whether produce is harvested from the garden, or purchased at a grocery or farm market, there are certain things that you can do to maintain both safety and quality.

First, all produce should be thoroughly washed before you eat or preserve it. This includes both produce grown at home or purchased from a grocery store or farmer’s market. Wash fruits and vegetables under running water just before eating, cutting or cooking. Even if you plan to peel the produce before eating, it is still important to wash it first. When you are washing your produce, never use soap, bleach or commercial cleaners.  Plain cold running water is the best! You can use a clean produce brush to scrub items with firm skins such as melons, cucumbers and peppers.

Next, proper storage will ensure the safety and quality of your produce. Certain perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) can be best maintained by storing in a clean refrigerator at a temperature of 40° F or below. Produce such as uncut tomatoes, bananas, potatoes and onions are best stored at cool room temperature. Produce should not be washed before storage as excess water will encourage the growth of spoilage bacteria.

There are many delicious and simple ways to prepare fresh vegetables. This can include simple dips and sauces, salads, casseroles, stews and soups.

A great source of free recipes using fresh fruits and vegetables can be found at choosemyplate.gov   (Simply click on “sample menus and recipes” for easy, low cost, nutritious recipes) and USDA Snap Ed Connection, Recipe Finder.

One quick easy recipe for using your fresh tomatoes, peppers and onions is salsa. If you are preparing salsa to be eaten immediately or refrigerated for a few days, you can experiment with amounts and types of ingredients. If you want to preserve your salsa through canning, it is important to follow a recipe that has been designed with the proper proportions of vegetables and acids.  Always be careful when handling hot peppers. Use rubber gloves when cutting these peppers as they can irritate the skin. Do not touch your face or eyes!

 Salsa 2 chopped tomatoes 1/2 chopped onion 3 finely chopped, seeded if desired, jalapeno chiles 1/4 cup chopped cilantro 1/4 teaspoon salt

1 juiced lime

Directions:

1. In a medium bowl, mix all ingredients.
2. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.

Source: USDA Snap Ed Connection, Recipe          http://recipefinder.nal.usda.gov/index.php?mode=display&rec_id=51

Sources:

USDA Snap Ed Connection, Recipe  Finder

Ohioline.osu.edu

Foodsafety.wisc.edu/gardening.html

From Your Garden to Your Table – Webinar for OSU Your Plan for Health – Mike Hogan and Marilyn Rabe, June, 2012.

Author: Marilyn Rabe, FCS Extension Educator, OSU Extension

September 19, 2011 by lisabarlage

Have you ever stopped to think about the number of times you have been asked to do something and you really don’t have the time?  For instance, when the president of the athletic boosters asks if you wouldn’t mind coordinating the car wash fund raiser or your colleague pleads with you to cover for them on a special project while they are out of the office for a couple of days.  It’s easy to say “Yes” even if what you’d really like to say is “No”.  What makes it even more challenging is when you are scheduled solid with work or family obligations and you continue to take on additional responsibilities.  Many of us have trouble saying “No”.

So, how do you say “No”?  The solution is to say “No” firmly, politely, and without resentment.  The trick is to keep it short.

Take time to think about it; never say “Yes” immediately.  If you’re not sure how to respond, say “I need to look at my other commitments and family obligations and I will get back with you later.”  This gives you an opportunity to review your schedule and give a response that you won’t regret.

Firmly say “No”.  Politely say “No” while thanking them for thinking of you.  Most won’t know how to respond, when you thank them for thinking of you.  Thus, they’ll accept “No” as your response.

Suggest an alternative.  A friend invites you to go shopping at the mall.  Be honest – “I’d love to go to the mall shopping, but the truth is, we are doing some household remodeling projects and I am on a very tight budget.  Can we get together for a walk in the park instead?”

Set limits: Consciously and deliberately preserve time to connect with what matters most to you.  Preserve important connections.  Unless you consciously and deliberately preserve time for, say family dinner, or lunch with a friend, or Sunday dinner at Grandmas, or golf or free time with your spouse, your connection with whatever it is will erode.  You can be so busy that you don’t even take the time to decide what actually does matter most to you, let alone make the time to do it.  One way to put this into perspective is to calculate the number of Saturdays you have left in life.  Based on the life expectancy for your gender (74 for men and 79 for women), take that number, subtract your current age, and multiply by 52.  The end result is the number of Saturdays you have left in life (assuming you live to projected life expectancies).  How do you want to spend your remaining Saturdays? The more time you give away, the less you have for what matters most
to you.

Remember that yes rhymes with stress. If you agree to a task and then can’t follow through, it’s far worse for everyone than if you had just said no from the start.  It’s far harder to change a yes to a no than it is to change a no to a yes.

The bottom line is . . .  “Don’t write a check that your body can’t cash.”                – Flip Wilson as Geraldine

Author: Cindy Shuster, Extension Educator, Family and Consumer Sciences,         Ohio State University Extension.

References:

Hallowell, M.D., E. (2006).  Crazy Busy, Overstretched, Overbooked, and About to Snap!  Strategies for coping in a world gone ADD. New York, New York: Ballantine Books.

Borysenko, J. (2001). Inner Peace for Busy People: 52 Strategies for transforming your life.  Carlsbad, California: Hayhouse

Bottom Line/Women’s Health interview from Joy Browne, PhD, a clinical psychologist inNew York City.

November 27, 2012 by linnettegoard

Holiday spending can put a lot of stress on you and your wallet.  In this economy, you cannot possibly give your children or grandchildren everything they want.  Instead of adding more stress to your life by having bills pile up in the New Year, this holiday season can be made special by giving more of yourself, and your time.  Think of thoughtful gifts that do not have to cost a lot in money but are truly given from the heart.

Start by making a list of all the things that you want to do for the holidays.  This may include a list of names of those you will give gifts to, holiday decorations that you want to buy, and special events that you want to attend.  Then put dollar figures beside each of these activities.  Set realistic dollar figures for each of your budget items.  Make them reasonable and affordable for you family. For example you might have a budget of $15-$20 per person for gifts, $50 for special events, and $75-$100 for decorations.

Much of our holiday spending is impulsive.  Shop with a list and stick to it.   Avoid using credit cards if possible so as not to incur debt that will haunt you in the New Year.  Take advantage of sales by shopping early in the season.  Don’t be that last minute shopper.

As an alternative to purchasing gifts, consider giving gifts of items that you already have and give gifts from your heart.  Here are some ideas to get you started.

• Consider giving a special piece of jewelry or glassware that a daughter or granddaughter admires.
• A start from a plant that a friend would like to have.  Buy a pretty pot and give this new plant to your friend.
• Do you make jams and jellies or other canned items that friends and relatives would like?  Make decorative jar toppers and give canned items as gifts.
• Old photos that relatives would like to have.  Make copies and put into an album as a holiday gift.

Don’t think you have to break the bank to make the holidays special.  These gifts from the heart can be the most treasured gifts to receive.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension, [email protected]

Reviewer:  Pat Brinkman, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, [email protected]

Cleaning up messes? Flu season? Coughing and sneezing? Grab those disinfectant wipes!

Germs will be gone, right? Yes, but those wipes may contain Environmental Protection Agency-registered pesticides.  Yes that’s right, pesticides.  Some of these products should not be used around children, especially small children.  Many of the ingredients in these products have been linked with health problems, such as asthma and increasing allergies. 

Why do disinfectant products contain these substances?  Manufacturers of disinfectants must prove the active ingredients they use can kill specific bacteria, such as Staphylococcus aureus (which can cause dangerous blood, lung, bone, and heart valve infections) on surfaces. Any claims on the label about specific viruses must also be substantiated.  Active ingredients include: 

• Bleach (or sodium hypochlorite)
• Hydrogen peroxide
• Quaternary ammonium compounds—QACs or “quats” for short. The name on the label will be alkyl dimethyl benzyl ammonium chloride, and other types of “benzyl ammonium chloride.”  Products containing quats must bear a caution: “Keep out of reach of children.”  The wipes containing quats are of real concern for children as they have been marketed to schools and teachers.

Research with mostly adults have shown possible causes of asthma include bleach and quats.  Consumer Reports spoke to some experts who felt the active ingredients in disinfectant wipes were more concerning for children, because they breathe in more air per pound of body weight than adults.  Thus, their exposure is higher than an adult.   

It’s important to realize there is a difference in cleaning products and disinfectant products.  Cleaning products will clean but don’t disinfect.  Most of the time cleaning is all that is needed.  Soap and water will remove dirt, soil and some germs and are good to use most of the time. Some wipes are just for cleaning, and some are disinfectant wipes.    

When used properly disinfectant wipes and products can be effective in killing germs and controlling infections in certain healthcare settings and in our homes. When you have a mess of vomit or diarrhea then you should use a disinfectant. When using disinfectants keep children away from the area.  Most disinfectants need to be on the surface for several minutes to work.  Check the label and use as directed.   

Check the EPA for a list of cleaning products that are considered to be safer. The EPA screens out products that may be linked to asthma or breathing difficulties. A 2019 article in the American Journal of Infection Control found hydrogen peroxide had less negative health effects. It could be an alternative to consider.     

Author:  Pat Brinkman, Ohio State University Extension, Family and Consumer Sciences Educator

Reviewer: Susan Zies, Ohio State University Extension, Family and Consumer Sciences Educator

References:

Boyle, M. (2015). The Trouble with Disinfecting Wipes, Available at https://www.ewg.org/enviroblog/2015/09/trouble-disinfecting-wipes

Environmental Protection Agency, (2020). Safer Choice, Available at https://www.epa.gov/saferchoice/products

Roberts, C. (2020). Consumer Reports: Why Parents Should Be Cautious When Using Household Disinfectants Disinfecting wipes can help eliminate some germs, but they also contain EPA-registered pesticides  Available at https://www.consumerreports.org/cleaning/when-using-household-disinfectants-parents-should-be-cautious/?EXTKEY=YSOCIAL_FB

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Overwhelming words for many at the end of the day!  We are busier than ever, and outsourcing grocery shopping and meal preparation is quite appealing.  Home delivered meal services are popular and offer quick, tasty, and convenient meals.  Are these meals nutritious and worth the extra money?

These meal kits are a lifesaver for many busy families or those who have limited cooking experience.  The meals are delivered ready to cook, saving time at the recipe planning stage, the grocery store, chopping food items and prepping the meal.  Many meal kits are ready in 30 minutes or less and save time to spend on more fun things!

Consider meal prepping on your own.  The advantages are healthier options, cost and time saving strategies.  Getting organized is the first step in meal preparation.  Choose favorite recipes for the week.  There are three stages of meal preparing.

1. Batch cooking.  Make large recipes on one selected day (weekend) and freeze to use later in the week.
2. Individually portioned meals.  Prepare meals in individual portions ahead of time for a gran and go meal.
3. Prepped ingredients.  Chop, peel. Slice or roast beforehand and use these prepare ingredients in recipes.

Meal prepping saves time and money with buying and preparing home cooked food ahead of time.  Most people shop and cook on the weekends.

Here are guidelines to start meal prepping at home:

• Take inventory of your storage containers.  Use reusable airtight containers.
• Select meals you want to prep for: breakfast, lunch or dinner.
• Choose a shopping day.  Sunday and Wednesday are two popular days.
• Determine how many meals  you want to prep.  Experiment with prepping for two to three days before attempting five or more.
• Consider using a meal prep cookbook.  There are several available and check with your local library.
• Meal preparation Apps are available to use on your smartphone.
• Prep afternoon snacks of cut up vegetables with a yogurt dip.
• Prep your recipes and put together in containers.  Refrigerate or freeze.  Prepared foods can remain refrigerated for 2-5 days or frozen 3-4 months depending on the ingredients.

Meal prepping does not need to be complex.  Basic steps help cut back on cooking time and increasing time for activities that matter most!

Written by:  Beth Stefura, OSU Extension Educator, Mahoning County, [email protected]

Reviewed by:  Margaret Jenkins, OSU Extension Educator, Clermont County, [email protected]

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Is this the cry in your home as you walk in the door after a long day at work?  Here are a few ideas to assist with having a healthy meal without spending hours in the kitchen.  And, without a lot of expense of buying prepared or take-out food.  Caution:  It does take a little pre-planning time.

• Make a list before going to the grocery store.  This list should include all you will need to make meals for at least a week.  Some items can be used for more than one meal.  For example, you may cook chicken breasts for one meal but have enough left over to make chicken tacos or chicken casserole for a meal later in the week.  Leftovers can be kept in the refrigerator for 3-4 days or frozen for 3-4 months.  I sometimes freeze my leftover meat or vegetables if I only have a small amount and then make soup at a later date.
• Have nutritious snacks available before the meal.  Whole or cut-up fruits and vegetables are great before the meal and will not spoil the appetite. Keep washed, cut-up fruits or vegetables in the refrigerator for quick use.
• Start with a salad before the main meal is ready to serve.  Doing so will add a healthy dose of vegetables to the meal, and salads can be easy to prepare.
• Prepare the main dish the night before or use a slow cooker.  This way you can plan ahead and not be stressed at the last minute.  You can find ideas here:  http://www.choosemyplate.gov/index.html

By planning meals ahead of time you won’t be as tempted to pick up something on the way home.  You will know what is planned for dinner!  What ideas work for you?  Please share with us.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension, [email protected]

Reviewer:  Joanna Rini, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Medina County, [email protected]

Resource:

Ohioline, Refrigerator Storage, http://ohioline.osu.edu/hyg-fact/5000/pdf/5403.pdf

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Do you eat while watching TV? Or in front of your computer?  Or while working? Recent research has indicated that distracted eating can lead to increased calorie consumption. Several of these studies compared two groups of eaters – those who ate in front of the TV and those who didn’t. The basic findings were that those who ate while watching TV tended to consume more calories at that meal; and those who paid attention to their meal tended to consume fewer calories at a later meal.

There is a mind body connection when it comes to eating. Your awareness of the food you’re consuming is one of the cues your body uses to decide how soon to be hungry again. If you are oblivious to what you’re eating, it is not only easier to over-consume at that meal, you also tend to get hungry again sooner because you don’t recall having eaten.

The opposite of distracted eating is to be mindful or attentive to what you are eating. Unplug the computer, TV, etc. and eat at the table. Take time to set the table with silverware and plates, maybe even candles! Eat at a slower pace. In fact, you can try to eat a normal-sized meal taking at least 20 minutes, since that is the time it takes for your brain to get the message that your stomach is full.

To slow down:

• Eat with your non-dominant hand.
• Put your fork down between bites.
• Take a sip of water between each bite.
• Notice the color, smell, texture, temperature and taste of your food.
• Take small bites and savor them.
• Put away cell phones and other electronic devices.
• Have pleasant conversations with family, friends or co-workers during your meal.

The benefits of attentive eating are not only consuming fewer calories, but also increasing the likelihood that you’ll eat healthier food and enjoy it more!

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County.

Reviewers:  Michelle Treber, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Pickaway County and Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County

Sources:

Harvard Medical School, Harvard Health Publications, LeWine. “Distracted Eating May Add to Weight Gain.” Retrieved 9-16-2013 from: http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037

Daily Mail, Health Home, Innes. “Why eating in front of the TV makes you fat: You consume 25% more LATER in the day without realizing.” Retrieved 9-15-2013 from: http://www.dailymail.co.uk/health/article-2295303/Why-eating-TV-makes-fat-You-consume-25-LATER-day-realising.html#ixzz2ehZG1Mu8

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November 3, 2011 by zies1

During these times of high food prices, you might be asking yourself “What can I do to save money?” A smart spending plan at the grocery store is one way to make ends meet. Below are some specific money-saving ideas to consider:
Know How Much You’re Spending– When you spend $60 at the supermarket one week and $100 the next, you may not realize that your monthly grocery bill is one of your biggest expenses. Save your receipts and analyze them – you will be amazed at how much you spend on groceries and how much you can save by shopping more carefully. Take the time to create a food budget and follow it.
Plan Every Shopping Outing- Experts say that planning meals in advance and making detailed shopping lists can cut your grocery spending by 20 percent or more. Check your pantry before you go shopping to be sure of what you need. Review store flyers and build your list around what’s on sale and the best coupon deals.
Stick to Your List- Grocery stores are designed to entice you to buy more with irresistible marketing. By sticking to a list, you will only purchase what you need and “get in and get out” of the store quickly.
Do Not Shop on an Empty Stomach- If you go to a supermarket hungry, you will most likely purchase more food than you need, including expensive items as well.
Beware of End Caps- Food items on aisle “end caps” are often attractively displayed to entice shoppers to make additional purchases; these displays are not always a shopper’s bargain.
Look Up, Look Down- Items on the upper and lower shelves are often cheaper. Big brands often pay big bucks to have their products at eye level.
Cook Once, Eat Twice- Plan meals with recipes that can be doubled easily. Serve one and label and freeze the other for a later date. Often it doesn’t cost much more to make a double recipe. Use this same food for lunch to reduce spending excess dollars on lunch.
Consider Eating Less Meat- Make at least one or two meatless meals each week.
Cruise Through Your Fridge Daily- Check foods on hand to plan to use them before they go bad.
Watch the Cash Register- Checkout errors can be costly. Use supermarket discount cards to save.
Don’t Pay Interest on Food Bought on Credit Cards- This only increases the cost of food even more.
While you can’t control the cost of fuel or food, if you manage your food dollars wisely, you will have more money in your wallet at the end of the month.