Tag Archives: grocery

My Grocery Shopping Lists: Organic Produce

Posted on by
Reply

If you want to eliminate the amount of foods with pesticide residue you feed yourself and your family, you probably already buy organic. However, as we all know, organic tends to be a little pricier than the regular ol’ grocery shopping list items. Instead of buying everything organic, buy the top list of contaminated crops organic. According to the Environmental Working Group, simply following this list could reduce your exposure to pesticides by 80%.

Foods That You Should Always Buy Organic

  • Apples: Apples are the dirtiest of them all, raking number one for pesticides. When you buy your apples organic, make sure to get apple juice and applesauce organic, too!
  • Celery: Celery is often ranked number two for pesticide residue, which may be difficult to wash away because there’s no protective layer of skin.
  • Strawberries: Always buy your strawberries, including strawberry jam or dried strawberries, organic.
  • Blueberries: While frozen bags of blueberries have less pesticides, blueberries, like strawberries, carry about 50 pesticides.
  • Peaches: During the summer, shop at your local farmers’ market for organic peaches. Peaches that aren’t organic have been found with about 50 different pesticides on them, however canned peaches have fewer pesticides, generally speaking.
  • Spinach, Kale, and Lettuce: Buy all of your leafy greens organic to avoid about 50 different kinds of pesticides.
  • Nectarines: While domestic nectarines aren’t that bad, nectarines from imported farms are loaded with chemicals.
  • Grapes: Like nectarines, grapes are imported to the US with countless pesticides. Don’t forget to buy your raisins organic, too!
  • Sweet Bell Peppers: Bell peppers may look colorful and appealing in the aisles but make sure you’re buying these veggies organic.
  • Potatoes: It shouldn’t be a shock that potatoes are pesticide magnets, considering the pests that have historically threatened the vegetable. Sweet potatoes, however, have lower amounts of pesticide residue.

If you follow this list, you pesticide intake will be greatly reduced, making for a healthy happy household. Just buy these organic and you can rest easy buying the rest of your produce in the less expensive produce section.

Grocery List Ideas: Five Things That Should Always Be on Your Grocery List

Posted on by
Reply

When times are tough, we scramble for our grocery coupons, rebates or a combination of the two to save a buck. However, there are other ways to save, too. The key to buying smart is to have a core list of items, preferably those that can be a part of healthy meals and last for a few servings. Make a list with five items and get creative by using a vast assortment of recipes with the same key ingredients and generating some new grocery list ideas. Here are five items that are currently on our grocery list:

#1 Tomato Sauce

Pork chops, baked ziti, chili, stew, soup, chicken cacciatore, pot roast–tomato sauce can be used to make just about anything on your grocery list. Try cooking up a crock pot Italian sausage with tomato sauce or some pork chops in tomato sauce, for two filling and delicious dinner meals.

#2 Rice and/or dry pasta

Rice is a versatile food that can be enjoyed in tons of different dishes. Whether you like basmati, brown, jasmine, or traditional white, rice works great as a side dish or entrée such as a risotto. This starch can also be used as dessert in a dish like rice pudding, paired with cinnamon or raisons for a delicious kick. Both rice and pasta can be used to add some texture into casseroles and soups. Using whole grain noodles and veggies, you can make a great stir fry dish for a healthy meatless entrée. Pasta takes little time to cook and can be topped off with a number of sauces or salad dressings to make hot or cold entrées and side dishes.

#3 Ground meats

Whether it’s beef, turkey, chicken or a meat alternative, it is good to have something with versatility that the entire family can enjoy.  From burgers to meatballs, to pot pies, this can be used to make a variety of healthy meals or can remain frozen until ready to use. Any time that grocery stores offer special or bulk prices, consider it an investment that will create many future meals for your family.

#4 Eggs

Eggs are a common staple in nearly every home, providing large amounts of protein and a burst of flavor to breakfast, lunch, or dinner. Scramble up some eggs for a filling breakfast, hard boil eggs for a snack, add egg to a stir fry dish or make quiche for dinner, or bake with eggs for a scrumptious dessert.

#5 Dried beans

Dried beans are one of the most filling, nutritious, thrifty foods you will find at any grocery store. Most beans are low in calories, sodium, and fat but high in fiber. Use beans as an alternative to meat in your entrées to save a few bucks, or couple beans with cheese and rice for a Mexican-style dish. If you want the best buy, buy beans in the bulk section of your grocer, then store them and use as needed.

Stock your kitchen so that you can make a great meal at a moment’s notice. Keep your eyes peeled for these five items in the grocery store (and grab ‘em when they’re on sale) and you’ll always have the ingredients to prepare wonderfully delicious, versatile, yet budget-friendly meals.

Make Your Basic Grocery List Healthy by Taking a Closer Look at Food Labels

Posted on by
Reply

Have you ever looked at a food label and just scratched your head? What exactly is “antioxident-rich” or “low fat?” Are there precise definitions for these terms? Unfortunately, many food marketers attempt to boost sales by appealing to your desire to be healthy and fit. For example, the front of the Cheerios’ package used to claim that the breakfast cereal could “lower your cholesterol 4% in 6 weeks.” It took the FDA two years to change the label to something a bit more accurate (“As part of a heart healthy diet, the soluble fiber in Cheerios can help reduce your cholesterol”). “You go down supermarket aisles and see products with immunity claims with glucosamine and teas designed to fight every ailment under the sun,” says Ilene Ringle Heller, Senior Regulatory Counsel for the Center for Science in the Public Interest. According to Heller, misleading claims are “rampant.” However, there are some food labels that inform, not deceive. Here’s your guide to food labels, so that you can make informed decisions on your grocery list items.

Low carb:  There’s no regulated definition for the term “low carb,” so it can mean any number of things, or, by contrast, nothing! Additionally, there’s no solid evidence that low carb diets are better for those who want to lose weight in comparison to other diets. The term doesn’t signify if the carbs are so called “good” or “bad” carbs (whole grain and produce as opposed to refined carbohydrates) either. For safe measure, check the ingredients listed on the back of the box for artificial sweeteners, sugar alcohols, and high-fat ingredients when you see the term “low carb.”

0g Trans Fat: This term indicates that the product contains less than 0.5 grams of trans fats per serving. Trans fats are associated with raising bad LDL cholesterol and lowering good HDL cholesterol, which increases a person’s risk of developing heart disease and having a stroke. Trans fats are sometimes replaced with unhealthy saturated fats, like palm and coconut oils, which also aren’t ideal. Therefore, check the ingredients list of any product that claims it has 0g of trans fat for “hydrogenated” or “partially hydrogenated” oils and check the saturated fat levels.

Sugar free:  This label indicates that there are less than 0.5 g sugars per labeled serving. Keep in mind that “sugar-free” doesn’t always mean low calorie. Check the ingredients for artificial sweeteners, if you prefer natural over artificial sugars. Manufacturers often replace sugar with artificial sweeteners and sugar alcohols, such as lactitol, sorbitol, and xylitol, which may act as laxatives.

Reduced sugar: This label indicates that there are at least 25% less sugars per RACC (reference amount customarily consumed) than an appropriate reference food. The label is a bit ambiguous so make sure to double check the back of the box when you see this phrase.

Low sodium: The “low sodium” label indicates that there are 140 mg or less per RACC. Most adults should consume less than 2,300 mg of sodium per day, however Americans average 3,000 to 5,000 milligrams daily. While you should check the sodium content in products like soups and chips, bread products also sometimes contain high amounts of sodium. Choose foods with fewer milligrams of sodium than calories. If a product contains 200 calories per serving, for instance, it should contain 200 milligrams or less of sodium, according to Real Simple magazine.

Light or Lite: Most often, this term indicates that the item has a third fewer calories than its full-calorie equivalent. When it refers to sodium or fat, it means the item has up to 50 percent less. If you’re trying to pay special attention to your caloric indicate, the labels “light,” in addition to labels like “low calorie,” could be of help to you.

Organic: We all know that we should shop organic, but what does this label really mean? The USDA defines organic as food that has been produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality. Even further, organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. A USDA brochure explains that, “Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Packed with Antioxidants: Antioxidants “inhibit the potentially harmful (but inevitable) process of cellular oxidation.” You don’t have to be a rocket-scientist to gather that antioxidants are great for your body, with anti-cancer and anti-aging benefits. Unfortunately, however, this label has no formal definition. Shape magazine explains, “When you see ‘packed with antioxidants,’ it usually means that the food was either made with something that once had antioxidants in it—like fruit juice used for coloring cereal—or that the food was fortified with some vitamins. Unfortunately nutrients extracted from food don’t have all the health benefits of nutrients eaten in their natural state.” Instead, get your antioxidants from fruits and veggies.

Bottom line: it’s best to remain vigilant and play close attention to your labels when you’re perusing the grocery store. If you keep reliable and unreliable labels in mind when making your basic grocery list, you’ll never be fooled by marketing ploys.

Managing Your Budget by Using a Grocery List with Prices

Posted on by
Reply

According to the latest government figures, the consumer price index for food at home increased by 60 basis points year-over-year to 6% versus the 10 basis point gain in food away from home CPI inflation to 2.7%. In other words, prices are wavering up, up, up and we expect that they’ll keep rising. With grocery store inflation, prices are in constant flux. Instead of gasping at your receipt with shock, manage your budget by creating a grocery list with prices.

How can a grocery list with prices help me?

While you may have grown accustomed to your plain ol’ grocery list, there are plenty of ways that a grocery list with prices can help you become a more informed consumer:

  • Manage seasonal prices: With prices listed alongside each product, you can better understand seasonal prices, especially with seasonal products like produce and fruit.
  • Look at inflation of certain goods: With economic turns or business changes, certain brands may rise or fall in price. With a grocery list with prices, you can better gauge how much a certain brand or product is inflating and find a less expensive alternative until it falls back to its normal price.
  • Identify sales: Gimmicky “manger’s picks” and other faux-sales are really just a bunch of big yellow signs, targeting uninformed shoppers. Instead of falling for these “deals,” track the real deals with your grocery list. Do the math: is that 3 for 1 really a great deal? If needed, bring a calculator to the grocery store, too, to do the necessary calculations.
  • Survey prices: The best part about a grocery list with prices is that you can survey prices of different stores to know where and when to buy each grocery list item for the best deal. While one grocery store may have low prices on ultra-fresh produce, another might give you the most bang for your buck on bulk goods. Do the math and shop accordingly.

How do I make and manage my grocery list with prices?

Finding and/or making a grocery list with prices is easy, once you get started:

  • Find a grocery list online: If you don’t particularly care for your own hand writing, find a free grocery list with prices online that you can print, nice and neat.
  • Make an excel sheet: You can also make an excel spreadsheet to survey each item and their price fluctuations. You may need a basic knowledge of excel for this one, so if you don’t know your way around the program, try finding a pre-made excel spreadsheet online that you can plug in with your own numbers.
  • Compile receipts: Always save your receipts and use them to understand where your money is really going. You may need them when you’re trying to calculate data for an excel spreadsheet of your grocery list prices.
  • Compile grocery lists: Save your old grocery lists with prices to, again, see how much you spend on each item or compare them with your receipts to see how well you stuck to your grocery list.

Grocery lists can greatly aid you in tracking market trends, making informed decisions about your purchases, and, ultimately, following your grocery store budget. All it takes is a grocery list with prices and you’ll be well on your way to saving big.

Getting the Best Deals on My Grocery List Items

Posted on by
Reply

You may come to the grocery store equipped with coupons and examine the labels on all your favorite products, but perhaps you aren’t looking hard enough. Two for one deals, sizes of products, and sales may actually be costing you more money, rather than helping you save. Here are some tips that may help you get into the habit of reading the fine print next time you’re at the grocery store with your budget grocery list:

  • Bigger isn’t necessarily better: Larger sizes usually look like the better deal, right? Wrong. Look at the fine print on the shelf label and determine what exactly the cost per unit is. Sometimes, smaller sizes are the best deals if they are on sale. If you want more, just buy two of the smaller sizes.
  • Weigh it out: If you are paying by the piece with goods like apples or broccoli, select the largest piece. Pre-packaged items, like potatoes, may say they are all 10 lbs., for example, however some weigh more than others.
  • Beware of manager’s specials: When you see the words “Manager’s Special,” always make sure that the item is really a good deal. The sign may make you think that you’re getting a good deal when in reality you’re paying for a regular priced item.
  • 10 for $10 deals: 10 for $10 bargains may look like a great deal, but do you really need 10 of whatever you’re buying? Make sure that, when you’re buying in bulk, you really will use all of the items in your shopping cart. Unless the ad specifies differently, you can usually buy as little as you need but still get the discount.
  • Reconsider great deals: Keeping in mind our 10 for $10 tip, a “great deal” is only really a great deal if it’s going to eventually disappear from your fridge. Stocking up on produce or dairy that will never be eaten is extremely wasteful.
  • Make sure you bring your coupons in tow when you’re headed to the grocery store, but keep in mind that not all coupons are created equal. Some coupons offer deals on packaged foods that are nutritionally poor with large amounts of processed ingredients. Skipping out on the dud coupons and buying healthier foods instead could be the best financial decision in the long haul.

Next time you’re at the grocery store, read the fine print, do the math, weigh it out, and make sure you know exactly what you’re buying. You may be surprised at how much you can save by simply following these tips.

Picking Fresh Produce For Your Groceries List

Posted on by
Reply

All fruits start to lose their nutritional value the second they’re plucked off the land, according to registered dietitian Sandra Bastin, PhD. So, generally speaking, eating fruits or produce at their prime is the best choice nutritionally. However, picking out the ripest, freshest veggies and fruits is a skill, honed by years of expertise, as any grocery-shoppin’ mom knows. Are you picking the ripest and freshest items for your groceries lists to print? Just follow our guide so that you’ll always come home with farm-fresh produce to munch on.

 Fruits and Melons

  •  You can determine a fruit’s ripeness by checking if the surface is smooth and even, with a firm surface (but not too hard). When you pick a fruit up, feel it out for dents. Dents in the fruit can mean there are internal bruises.
  • Citrus fruits that are too firm are probably dry. Shoot for the juiciest fruits in the market. When picking a melon, for example, determine its juiciness by its weight. The juicier, the more it will weigh! This holds true for oranges, lemons, and watermelon among other melons.
  • Smell the fruit and make sure you can pick up a light aroma, but not too strong of an aroma, which could indicate over ripeness.
  • While color can be an indicator of ripeness, don’t depend solely on the outside to tell you what’s going on inside the fruit. Generally, however, as the acidity of fruit changes, green chlorophyll breaks down. For fruits like apples, bananas, tomatoes, red berries, and cherries, color change to intense reds, deeper blues, and bright yellows is a great indication of ripeness.

Veggies

  • A lot of the same indicators of damaged fruits are the same things you should look out for in your veggies.  Spinach should appear firm, crisp, and plump, with consistent color, much like lettuce or any other leafy green. A little brownness or tears is to be expected, but, of course, you should generally look for leaves that are strong and well-preserved.
  • When buying bagged or boxed greens, check the date on the box before throwing it in your shopping cart. There are sometimes bags with later dates layered at the back of the rack, so pick the bag with the most longevity for your groceries list.
  • Potatoes and other root veggies should be firm and tough. Avoid veggies with cracks on the base, which can indicate dryness.
  • When picking out corn, look for a husk that has brown dried silk on the outside and white silk on the inside.
  • Fresh broccoli (or cauliflower) should snap from the stalk, not bend with flexibility.   The same holds for green beans and sugar snap peas.

Lesson learned: smell and examine all the fruits and veggies on your groceries list before purchasing and never leave the store with over or under-ripe food again. When you get home, you’ll be happy you spent so much time examining your produce. Your meals are guaranteed to go from bland to delicious!