Cooking on a Budget

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					   Shopping and Cooking on a Budget
Shopping and cooking on a budget        avoid buying items that are
is a reality for many seniors.          individually packaged, since a
However, if you are mindful of          large percentage of what you are
your expenses and shop with a           paying for is the actual packaging.
plan, the task of preparing foods on    In other words, you will receive
a budget will be worry-free!            less product for your money with
                                        individually packaged items. Also,
Begin by planning ahead before          avoid buying too many “empty
you go to the store. Check the local    calorie foods”. These are items that
paper for sales and coupons at your     provide very little nutritional value
favorite grocery stores. If you have    for the number of calories they
internet access you can also check      contain. Soda, chips, cookies, and
the website of a particular store       candy are all examples of empty
and view which items are                calorie foods.
discounted that week. Do not be
enticed by coupons for expensive
items that you do not normally buy
just because they are on sale. Next,
make a list of what you need from
the store and stick to it! Try not to   When checking out the produce
purchase more than you need or          aisle, look for items in season.
can store, to avoid waste. This is      These foods will often be the
especially important for perishable     cheapest. Canned or frozen fruits
items, such as fresh fruits and         and vegetables are also a good way
vegetables.                             to save money and are just as
                                        nutritious     as    their    fresh
Make an effort to shop at times         counterparts. To save money in the
when your grocery store is not          meat aisle, remember that eggs and
crowded so you will not feel            beans are also very good sources of
rushed. Also, try not to shop on an     protein and often cost less than
empty stomach, since this may           meat products.
tempt you to buy more than you
need. When you get to the store,        To help cut cooking costs, prepare
compare the prices of different         foods that are easy to freeze or
brands to make sure you get the         serve as leftovers later in the week.
best deal. Often times the store        A few suggestions include soups,
brand is less expensive. Try to         casseroles, and pasta dishes. Plan a
night to serve leftovers to ensure
that these items are eaten and do
not go to waste. A good guideline
to follow when refrigerating or
freezing already cooked meals is
do not keep refrigerated items
longer than 3-4 days, and do not
keep freezer items longer than 2-3
months. It is also a good idea to
mark items with a date to specify
either “made on” or “throw out
by”, so you can keep track of when
items expire.




                                     Try this budget-friendly recipe!

                                                Simple Chili
                                     1 package of chili seasoning mix
For More Information See:            1 can (14.5 ounces) diced tomatoes
Department of Health and Human       1 can (16 ounces) kidney beans
Services- A Healthier You. My        1 lb ground beef, turkey, or chicken
Money-Saving         Tips       at   1 small onion, chopped
http://www.health.gov/dietaryguid
elines/dga2005/healthieryou/html/t   1. Brown the meat and onion, drain
ips_money_saving.html or             2. Add remaining ingredients
http://www.livewellagewell.info      3. Heat thoroughly and enjoy

                                     *Makes 8 servings.

				
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