FOOD - PART I

LET'S START WITH THE BASICS HERE

FOOD:

“You’d better cut the pizza in four pieces because I’m not hungry enough to eat six.”

 –Yogi Berra

Apart from being, you know…necessary, food can also be a source of comfort, delight, and an integral part of hosting a get together with friends. However, when you’re on a budget, the time and money associated with grocery shopping may make food seem like a hassle. Maybe it’s the hit to his checking account that’s got Chef Ramsay so fired up.

While you won’t be eating tuna tartare and filet mignon every night, you can definitely create healthy, filling meals without breaking the bank.  Let’s make this easy and break it down into a step by step process.

STEP ONE: ACQUIRE FOOD

GROCERY SHOPPING:

Grocery shopping is a basic and frequently reoccurring task, so it is best to get a grip on this first.  Once you come up with a system, you’ll be able to get in and out of the store quickly, without spending too much.  You’ll also know how much groceries will run you, so you can create a monthly budget to follow.

Here are some helpful tips to get you started:

• Try to plan out your week’s meals first to avoid buying more than you can eat before it goes bad

• Make a list before you go grocery shopping. I only buy up to two items that are not on my list per visit, provided they are under $5.00 each. Try to be practical and avoid packaged or "ready to eat" meals, as it is generally cheaper to buy the ingredients separate and make it yourself. 

And for only $15 more, we'll put it in a box FOR you!

• Grocery stores are cleverly designed to get you to spend more. “Special Deal” displays are set up on the end of the aisles that are most visited by shoppers (think: bread aisle, dairy aisle), free samples prime your body to expect food quickly (you’ll find yourself buying more packaged or ready to eat meals), oversized shopping carts and “bulk deals” encourage you to spend more.

Yeah, they know what they're doing...

• As ridiculous as it sounds, do not go grocery shopping immediately after work or if you are very hungry. When you are pressed for time, stressed, or hungry, everything will look amazing and you’ll wind up with a lot more impulse buys.

• Shop around for pricing. If the stores are close in proximity, it’s worth it to visit more than one to get the best prices on the items on your list

Need an example? Note the difference in generic store brand olive oil price

Aldi: Carlini Olive Oil (16.9oz) = $2.59

Walmart: Great Value Olive Oil (17.0oz) = $3.76

ShopRite: ShopRite Brand Olive Oil (16.9oz) = $4.49

SOME STAPLES TO KEEP ON HAND:

These foods were chosen for their low prices, versatility, and health benefits.  This is by no means a complete grocery list, but it's a good practice to have these items available. 

CABINET:

FOOD	TELL ME WHY
dried beans	protein, fiber, vitamins & minerals, lipids
rice	Protein, fiber, antioxidants, vitamins A,C & E
nuts/peanut butter	protein, fiber, monounsaturated fat (helps manage cholesterol)
oatmeal	Fiber, manganese, zinc, phosphorus (helps manage cholesterol)
pasta (whole wheat)	Protein, fiber, promotes healthy digestion, makes you feel fuller
canned tuna	Protein, omega-3 fatty acids (help brain function)
potatoes	Fiber, potassium, vitamin B-6 & C
tomatoes	Fiber, potassium, Vitamins A, C, K
olive oil	Monounsaturated fat, health promoting nutrients
onions & garlic	Vitamin C, chromium, flavonoids

FRIDGE:

apples	Fiber, Vitamin C
Greek yogurt	Calcium, potassium, zinc, protein, vitamins B6 & B12
2% milk	Calcium, protein, potassium, phosphorus, vitamins D, B12, A
eggs	High in protein, amino acids, omega-3
chicken breasts	Niacin, protein, vitamin B6

FREEZER:

spinach	Calcium, iron, antioxidants, vitamins A, C, E, & K
broccoli	Calcium, fiber, vitamin C
frozen fish filet	Protein, omega-3 fatty acids,

FAVORITE PLACES TO SHOP:

Asian Market: I do much of my shopping at Asian markets (H-Marts are our local shop). The seafood is very fresh; most of it is marked as “sushi grade”. If it is fresh enough to be eaten raw, you’re pretty safe. A lot of the produce is cheap and local. They carry a lot of delicious sauces, and seasonings are well priced (sriracha sauce, oyster sauce, soy sauce).  There are a variety of rice and noodles for sale here.

 

H-Mart fresh fish selection

Aldi: If you have any Aldi by you, I highly recommend giving it a try. Aldi has all of the basics, and a few extras. Their stores do not have phones, cart/lot attendants, or brand names to help keep prices very low.  The majority of their foods are relatively healthy. I’ve bought chicken for as low as $1.19/lb here! My favorite items to get here are their all natural guacamole,  hummus, and multigrain flat bread. The downside to this store is that their produce tends to go bad quickly, so do not buy more than you can consume in a week.

Check the weekly circular for extra savings

Local:  Farmer’s markets offer fresh, usually organic produce at low prices.  In season fruits and vegetables will typically be cheaper at a market than at a chain grocery store.  Many local bakeries offer steep discounts on day old or misshapen goods, such as bagels and bread, that are still fresh and tasty.  Many butchers offer a daily deal.  You also get the added bonus of helping support your community!

If you toast them, they taste the same

NEXT UP: GARDENING - HOW TO GROW YOUR OWN FOOD