Before you shop

Prepare before you go

Healthy eating and saving money start with what you put in the grocery cart. Plan meals for the next week or two, and always check the pantry and refrigerator to see what you have on hand.

Tips to plan and save
  • Set budget and stick to it.
  • Download or clip coupons.
  • Check store specials.
  • Use rewards cards offered by stores to get best value.
  • Write down needed items to make selected meals.
  • Stick to list.
  • Choose meals that also can be leftovers for lunch or frozen for later.
  • Get creative and try new healthy foods.
  • Shop no more than once a week. You will spend less.
  • Create separate list for non-food, such as detergent and toiletries. Don’t include these items in your food budget.
Is your meal well-balanced?

A healthy meal should include:

  • 1-2 cups of vegetables
  • 1-2 servings of grains (ounce of bread, ½ cup of cooked grains or pasta)
  • 3-4 ounces of protein (meat, chicken, fish, dry beans, dry peas or lentils)
    • Three ounces of meat is about the size of a deck of playing cards
    • ½ cup of cooked dry beans or dry peas is about one ounce
  • Low-fat milk or dairy product
  • ½-1 cup of fruit
Get feedback from family
  • Plan several meals using index or note cards, and write down shopping list.
  • Get your family’s opinion of meal.
    • If it’s a hit, mark the card with a star.
    • Save these cards for quick and healthy meals that your family likes.
  • Use shopping list marked on back of card to check pantry and refrigerator.

Stock pantry for quick meals

A nutritious and quick meal also can be made with food already in your kitchen.

  • Flour (all-purpose and self-rising)
  • Cornmeal
  • Baking powder
  • Baking soda
  • Salt
  • Pepper
  • Sugar

Prepare before you go

Healthy eating and saving money start with what you put in the grocery cart. Plan meals for the next week or two, and always check the pantry and refrigerator to see what you have on hand.

Tips to plan and save
  • Set budget and stick to it.
  • Download or clip coupons.
  • Check store specials.
  • Use rewards cards offered by stores to get best value.
  • Write down needed items to make selected meals.
  • Stick to list.
  • Choose meals that also can be leftovers for lunch or frozen for later.
  • Get creative and try new healthy foods.
  • Shop no more than once a week. You will spend less.
  • Create separate list for non-food, such as detergent and toiletries. Don’t include these items in your food budget.
Is your meal well-balanced?

A healthy meal should include:

  • 1-2 cups of vegetables
  • 1-2 servings of grains (ounce of bread, ½ cup of cooked grains or pasta)
  • 3-4 ounces of protein (meat, chicken, fish, dry beans, dry peas or lentils)
    • Three ounces of meat is about the size of a deck of playing cards
    • ½ cup of cooked dry beans or dry peas is about one ounce
  • Low-fat milk or dairy product
  • ½-1 cup of fruit
Get feedback from family
  • Plan several meals using index or note cards, and write down shopping list.
  • Get your family’s opinion of meal.
    • If it’s a hit, mark the card with a star.
    • Save these cards for quick and healthy meals that your family likes.
  • Use shopping list marked on back of card to check pantry and refrigerator.

Stock pantry for quick meals

A nutritious and quick meal also can be made with food already in your kitchen.

  • Flour (all-purpose and self-rising)
  • Cornmeal
  • Baking powder
  • Baking soda
  • Salt
  • Pepper
  • Sugar