Judy Scott Welden is a consumer advocate, nutritionist, and media spokesperson. She is passionate about bringing nutritious foods to Canadian families and we're happy to have her unique perspective in her upcoming series of posts at chickenfeeds.ca.
Healthy eating at home can be easy and inexpensive, but it does require planning ahead – and an important part of planning is smart food shopping. Before heading out to the grocery store make a meal plan for the week and include a list of the items you need. Try selecting meals that share some ingredients, making your shopping trip and meal preparation more efficient. Check the grocery store flyers to see what’s in season or on sale and plan meals to incorporate these food items to take advantage of the savings.
Having a well stocked kitchen can also make meal preparation and healthy eating easier. Make a list of items that you buy weekly and keep copies on hand to tuck in your pocket or purse. It’s easy to add extras based on your meal menu for the week and seasonal specials. Some people make a meal planning binder that includes family favourites and grocery list templates with standard shopping items.
Make the most of your trip to the store. Take the time to plan your meals, check your shelves, fridge and freezer before finalizing your shopping list, add items to your template and mark amounts or quantities required. Investing a few minutes in meal planning and smart grocery shopping saves you time and money and takes the stress out of cooking.
Helpful hints:
- Keep a magnetic notepad on the fridge and make a note of food items that you need.
- Avoid pre-packaged foods as they tend to be more expensive and less healthy. Stick to the outer aisles of the grocery store where fresh produce, breads, dairy and meats are usually found.
- Buy larger packages of products as they are usually more economical. Divide a large tray of chicken thighs and repackage them before freezing so you can easily defrost what you need for a meal.
- Try different cuts of meat. Inexpensive cuts may turn out tough if cooked quickly, but marinating and slow cooking can produce tasty, tender results.
- Make your grocery list and stick to it.
