Do trips to the grocery store leave you stressed and confused?

Have trouble sticking to your budget and you’re not sure how to get the best bang for your buck?

For someone looking to make healthy choices on a tight budget, local Registered Dietician Rebecca Orgill has a few ideas most people can use, and she said it starts even before you step foot inside a store.

“Sit down every week and plan a menu.” For some, it might just be for supper, but you could include all your meals. You could also come up with five or six weeks worth of menus, and rotate them.

So many people start thinking about what to do for dinner in mid-afternoon while at work. When that happens, it’s often easiest to grab something already prepared on the way home: food that can be high in fat and salt, and more expensive.

From your menu, make a shopping list. “If you go without a list, you’re buying things here and there, or you won’t have all the ingredients,” she warned. “It’s a stress saver, not just a money saver. It keeps you focused and helps you stay within your budget.” Use the flyers to find sales items.
‘Don’t shop when you’re hungry’ is a much repeated piece of advice, but it’s useful. “It cuts impulse buys,” said Orgill.

Once you’re inside the store, there are all kinds of strategies you can use. You can buy many items in bulk and store them for later use. Milk, cheese and meat can be stored in a freezer.

You can also buy large quantities of fruits and vegetables during our growing season and can or freeze them for later use.

During the colder months, Orgill suggests choosing frozen and canned fruits and vegetables. Some people may be concerned with the altered flavours of these foods, but she points out this season encourages meals like soups and casseroles where these items are combined with other flavours. If you’re going to buy fresh, she suggests going for the root vegetables like carrots and potatoes.

She has one more suggestion about bulk buying.

If you’re single or have a small family and don’t want to store large amounts of any one item, Orgill suggests occasionally getting together with friends or neighbours to prepare several different meals that can be split up and shared.

When comparing prices of similar items, use the in-store labels which provide prices based on a fixed volume or weight, she said. Keep in mind that sale prices are not always the best deal.

Hot cereals are an economical and nutritious option for families and work particularly well this time of the year.

Meat alternatives, including dried beans and peas, not only go a long way in the price department, but they also add fibre and nutrients to your meal. “Look at maybe one night going meatless.” If you love your meat, try substituting half for lentils in a recipe like chili or spaghetti.

“When you’re in the grocery store, make sure you look at all the shelves so you know all your options,” she recommends, as the best deals are sometimes on the lowest shelf.

“People need to be creative,” she said. One suggestion she uses at home is to occasionally have breakfast for dinner, whether it’s pancakes, or an omelet. “It does stretch your food dollars.”

In the juice isle, she suggests opting for 100-per-cent no sugar added real fruit juice. The concentrates are generally your best buy.

It’s important to remember that it’s not enough to get the best prices, noted Orgill, you also have to make sure that your getting the best nutrition value for your food dollars. Whole wheat bread might cost a little more, but it could be the best value for your money, and it might fill you up longer.

Orgill is a member of an education program provided at several local grocery stores through the Primacy Healthy Living dietitians program. Dietitians are available at the Zehrs stores on Big Bay Point Road and Bayfield Street to educate shoppers on making nutritious food choices. Dieticians can help shoppers interpret labels, give them low cost meal ideas or ensure they are making healthy choices.

They can work with people one on one, and they make in store presentations a couple times a month. “It’s a free service,” said Orgill.

For more information on the program, visit a participating store, or call 1-877-637-8589.

To see a video of Rebecca Orgill offering shopping advice, follow the video link.