Tag Archives: healthy grocery list

Get Organized with a Grocery List Checklist

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Perhaps it’s pride, or maybe just laziness, but nine times out of ten we end up grocery-store bound without a checklist. However, according to surgeon Atul Gawande, author of The Checklist Manifesto: How to Get Things Right, operating without a checklist is inefficient and illogical. “I introduced the checklist in my operating room, and I’ve not gotten through a week without it catching a problem,” Gawande said in an interview. “It has been really eye-opening. You just realize how fundamentally fallible we are.”

Grocery shopping is, by no stretch of the imagination, a surgical procedure, however, we could learn something from Gawande’s advice. Bottom line: we mess up from time to time. A grocery list check list can make it so that nothing slips through the cracks, eliminating one stressor from our lives. While making and completing a checklist may feel like a waste of time to some, it’s extremely helpful and fast, and it allows you to get home from the grocery store with all the necessary ingredients to make a great meal.

Making the Perfect Grocery Store Checklist

While it may sound a bit silly, crafting the perfect, fail-proof checklist takes time and a bit of effort. Now there are plenty of grocery list checklists online that you can customize and print. Whether you’re making a list by hand or you’re customizing one on the web, keep these key factors in mind when making your checklist:

  • Size: Do you want an enormous checklist that you won’t lose in a huge purse? Or do you prefer a bite-sized list that you can throw in your pocket? Generally, bigger grocery lists, the ones that don’t fall out of your purse, pocket, car, or cart, are better for shopping purposes. An 8.5 x 11 inch piece of paper is ideal for most.
  • Font: That cutesy font may look fabulous on the computer screen, but it may not be functional as you’re juggling children, cereal boxes, and a grocery cart, all while trying to read your list. Opt for an easily legible font, preferably in a dark color, like black.
  • Grouping and Flow: Consider grouping your items according to grocery store layout, or even order of occurrence within your grocery store. Thinking about the design of your store while making your list could save you some time when wandering the numerous aisles.
  • Quantity: Many people don’t include quantity when they’re putting items on their grocery list, but we suggest thinking about the number of each item you need before you step out your door, taking your recipes or meal plans into consideration. Dictating quantity ahead of time could prevent food waste and save you a buck.
  • Make it mandatory: Grocery lists don’t work unless they’re enforced. Put your grocery list on the refrigerator or post it up on your front door so that you don’t forget your list before you leave the house.

Your schedule’s probably jam-packed with a million things to do. You can make your life a little less disorganized by arming yourself with a grocery list checklist next time you go shopping for groceries. It will save you time and money at the store, which will make it worth the extra effort.

A Master Grocery List and the Perfect Pantry

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Do you know what’s in your pantry?

According to Cornell University’s Food and Brand Lab, only about 41% of inventory estimations are accurate when it comes to our pantries. These “biased inventory estimates” can increase overstocking and spoilage or result in “unmet demand,” depending on our individual consumer tendencies. Instead of over- or under-stocking, try creating a master grocery list to better take inventory in your pantry.

What is a master grocery list?

A master grocery list is a grocery list with items that you always need, the essentials of your home. This grocery list also contains accurate numbers of each item, creating a tangible, easy-to-read inventory list. From household to household, the master grocery list could differ extremely, depending on tastes and lifestyles. Regardless, everyone should have a master grocery list that allows them to accurately take inventory in their homes.

How do I make a master grocery list?

Making a master grocery list can be time consuming initially. Take a Sunday afternoon to make an inventory of your entire pantry (you’ll be shocked at how much stuff is actually in there!). Then, compile this data in either a written sheet that can be tacked onto your pantry door or put the data into a spreadsheet that can be printed and updated on the computer. After compiling all of your initial data, make sure to update your master grocery list every time you make a purchase, use an item, or clean out your pantry.

What are some other ways I can avoid food waste and check inventory?

Dr. Brian Wansink, lead author and Director of the Food and Brand Lab, has some suggestions that could prevent consumers from wasting food. He says consumers can do the following to make sure products are either visible or used:

  • Rotate products from the back of the shelf to the front during cleaning.
  • Plan new uses for abandoned products.
  • Dispose of expired products.
  • Donate non–expired, abandoned products to the local food bank instead of throwing the product away.

After taking these factors into account, cleaning out your pantry, creating a master grocery list, and accurately taking inventory, you’ll eliminate under and over stocking and hopefully never waste food again!

Top Ten Items for A Vegan Grocery List

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Vegan diets continue to grow in popularity as more studies find that diets heavy in meat and other animal products can cause increased risk of heart disease and cancer. While the findings are still met with controversy, one thing is certain: there are more than 7.3 million people in the United States dedicated to a fully vegetarian diet and, of those vegetarians, approximately 1 million people consume no animal products at all.  Some people are drawn to the medical benefits of a vegan diet plan, like reduced risk of heart disease and a healthier diet, while others go vegan due to a concern for animals and the environment at large. Either way, you need to ensure that your vegan grocery list includes foods that provide essential daily nutrients.  If you are considering a vegan diet, or hosting a vegan family member or friend, recall that it precludes all animal or animal derived products including: meats, dairy, eggs, and even honey.  Here are ten items that should absolutely be on your vegan grocery list:

#1 Nutritional Yeast: Nutritional yeast can be used to give vegans a boost of B12, a nutrient that is difficult to maintain on diets that are primarily plant-based. The only reliable sources of B12 are animal foods, fortified foods, or supplements. Seaweeds are not a reliable source since they typically contain analogs of the vitamin that are not physiologically active. Fermented foods, such as tempeh and miso, and organic vegetables are also poor sources of B12. Instead of searching for a viable form of B12, simply throw some nutritional yeast on popcorn, or add it to stir fry, dressings, sauces, or in smoothies for a boost of B vitamins, amino acids, protein, folic acid, and biotin.

#2 Tempeh and Tofu: Hailing from Indonesia, tempeh is made from fermented soybeans. Its sticky consistency makes it an ideal meat substitute on sandwiches and a perfect addition to many vegan recipes. It’s also an excellent source of protein and fiber.  Tofu is also a soy bean derivative and high in protein.  It is essentially flavorless and therefore takes on the flavor of whatever dish or sauce you apply.

#3 Chickpeas and Beans:  Chickpeas are a great source of protein and fat, which vegans sometimes don’t get enough of. You can use them in soups, make hummus with them, or serve them with quinoa for a great alternative to rice and beans.  Other beans or legumes including black beans and lentils are excellent sources of protein and vitamins.

#4 Peanut (and other nut) butters: Peanut butter and almond butter are great sources of protein and healthy fats.  Getting enough good fats can be a challenge on a vegan diet.

#5 Alternative milks:  Soy and almond milk are excellent sources of protein, good fats and even calcium if they are fortified (soy being higher than almond and rice).  The comparison of rice milk to almond milk almost serves as an unfair debate. Almond milk drastically outweighs the rice variety in nearly every category regarding health benefits. The milk derived from almonds naturally contains more nutrients including Vitamins A, B, E, D, calcium, phosphorous, magnesium, manganese and potassium.  Fortunately, these milks can also used to make non-dairy ice-creams and other dessert treats!  Rice milk and other vegan ice creams are now available in most grocery stores.

#6 Kale and Spinach: Kale is a form of cabbage and a green leafy godsend. You can use it in salads, sauté it with other vegetables, bake it in the oven with a little olive oil and sea salt to make kale chips.  It boasts a great deal of vitamin C, calcium, and magnesium. Similarly, spinach is nutrient-rich and even contains omega-3 fatty acids. Spinach can be used in a number of vegan dishes. Spinach and mushroom pie, in particular, is a classic vegan dish. Popeye was wise to make sure he never neglected to get his daily dose of spinach.

#7 Fresh Fruits:  Apples are an outstanding source of vitamin C, potassium, and fiber. They are a popular, healthy snack among vegan crowds and shouldn’t be forgotten on any grocery shopping list. After all, an apple a day keeps the doctor away.  Any other fresh fruits are full of vitamins including Bs and Cs.  Dark berries such as strawberries and blueberries are also high in anti-oxidants.

#8 Quinoa and brown rice: Quinoa is a grain-like crop that yields delicious seeds high in protein, fiber, and magnesium content. Quinoa can be used as an addition to many vegan meals. Its taste complements beans, potatoes, zucchini, and even mangoes.  Similarly, any healthy grocery list should include brown rice. It’s a lot better for you than white rice because it’s unrefined, it has more fiber, magnesium, potassium, and proteins, and is a whole grain.

#9 Flax seeds: Flaxseeds can be mixed in with cereals, smoothies, vegan yogurt, pancakes, and even fruit for a nutty flavor and nutritious meal. They contain an enormous amount of omega-3 fatty acids and are said to help improve memory.

#10 Vegan staples and condiments:  Don’t forget that vegans can’t use many of the typical cooking staples such as butter, condiments such as mayonnaise and finally honey.  A great vegan grocery list includes olive oil or vegetable oil for cooking, apple sauce (as a baking alternative to butter), and additional items like Vegenaise (vegan mayonnaise) and agave nectar.  You may also need vegan alternatives to bread, such as special vegan breads, rice cakes, pita and flat breads, some English muffins and bagels.

As a vegan, getting all the nutrients your body needs isn’t always easy. When you go to the grocery store with your vegan grocery list, make sure you make an effort to buy an assortment of foods with diverse nutritional values to help maintain a happy and healthy vegan lifestyle.

Downloading and Using a Grocery List Generator

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About 73.3 million people in the U.S. now own smartphones, according to eMarketer, and about 70% of those people actively download apps. We use the internet and our phones for everything else. Why not use them for grocery shopping, too? Grocery list generators, available both online and on your smartphone, can make grocery shopping easier from recipe to checkout line.

So what the heck is a “grocery list generator,” exactly? Grocery list generators allow you to download and store recipes, then get the right amount of ingredients straight to your grocery list, hassle free.

How the Grocery List Generator Works

Grocery list generators can be found either online through websites, through plug-ins, or in apps. Most of these apps, plug-ins, and online generators are completely free. Many basic grocery list generators allow you to:

  • Map out the aisles of your supermarket
  • Share your recipes on the web
  • Alter existing recipes or grocery lists
  • Add photos that accompany your recipes and show the final result
  • Customize and print your grocery list
  • Sync your grocery list generator with your supermarket to optimize savings and find deals and coupons

Whether a grocery list generator boasts all of these functions or only a handful depends solely on the caliber of the tool.

 

 

 

Comparing List Generator Technology

After you’ve decided what functions you need on your grocery list generator, go out there and try to find one that will work best for you. Our favorite grocery list generators typically have an archive of delicious recipes, then allow you to decide on recipes you want to make and generate a grocery list from there. Generators that cost money will generally allow you to use a free trial, or “light version,” so you can try before you buy. The iPhone app store has plenty of reviews on iPhone apps, including grocery list generators, so inform yourself of the pros and cons of each generator. Most importantly, make sure the interface of your generator is clean and approachable.  If you don’t have the time to write out a list to take with you to the grocery store, a grocery list generator may be the solution. Generating a grocery list online will help you plan out your nutritious meals quickly and effectively, and it will make your grocery shopping experience a pleasure rather than a chore.

Diabetic Grocery list: Nutritional Facts and Ingredients

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The incidence of diabetes in the U.S. is on the rise and will likely affect over 37 million Americans by 2015, according to the Gallup-Healthways Well-Being Index. As we all know, treatment for diabetes depends on a healthy eating regiment, which helps to keep blood sugar levels closer to normal and prevent complications. While grocery shopping, those with diabetes should take an especially close look at food labels to understand exactly how many carbohydrates, sugars, and fats they are consuming.

Reading Labels for Your Diabetic Grocery List

There are a few key factors to look out for when you’re shopping for someone with diabetes:

  • Fiber: The American Diabetes Association (ADA) recommends that those with diabetes get 25-30 g of fiber per day. Keep this in mind as you’re grocery shopping and preparing servings during mealtime. You could also try calculating how much fiber you’re getting on an average day, and then adjust your diet to meet ADA requirements. Foods that are high in fiber include bran, which you can find in bran cereals. Just one cup of rice and wheat bran provides about 25 g of fiber. In addition to bran cereals, include spices, cauliflower, artichokes, and eggplant on your diabetic grocery list for optimal fiber intake.
  • Total Carbohydrate: The grams of sugar carbs and fiber carbs are often combined into total grams of carbohydrates. Instead of estimating the breakdown of total carbs as you’re grocery shopping, do a little bit of subtraction to get a better estimate of the carbohydrate content. “If a food has 5 grams or more of fiber in a serving, subtract half the fiber grams from the total grams of carbohydrate for a more accurate estimate of the carbohydrate content,” according to the American Diabetes Association.  Fiber is good.  Sugar carbs are not!
  • Sugar-free: Just because it says “Sugar Free” on the label, doesn’t necessarily mean that the food item is carbohydrate-free.  For instance, some companies use high-fructose syrup or honey as a sweetener, which have a high carb content.  The doctors at Mayo Clinic recommend that you compare sugar-free products side-by-side with their standard counterparts. Compare their carbohydrate grams and purchase the product with fewer total carbohydrates when trying to find the best product for your diabetic grocery list.
  • Total fat: Total fat tells you how much fat is in a food per serving. However the “total fat” includes both “good fats” and “bad fats,” like saturated and trans fats. Mono and polyunsaturated fats, or “good fats,” can help to lower your blood cholesterol and protect your heart. However, saturated and trans fats can raise your cholesterol. Hydrogenated or partially hydrogenated oils should be avoided, in addition to other ingredients high in saturated fat, like coconut oil or palm oil.  When you’re shopping for the items on your grocery list, make sure to take a closer look at the breakdown of fats on a label, rather than simply looking at the total fat counts.

Take a second glance at all of your labels to make sure that you are achieving diabetic-friendly sugar levels, a heart-healthy diet, and the perfect diabetic grocery list.

Making Your Budget Grocery List: Healthy Grocery Store Items Under $2

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Many of us can’t afford to spend wild quantities of money on fine wines and prime rib. That much is true. However, eating healthy becomes an issue when simply adding a single nutrient, like potassium, can add almost 10% to the average American’s food bill, as a study from researchers at the University of Washington showed. However, chefs like Anthony Bourdain make a good point that, “It is without doubt that the greatest, most beloved and iconic dishes in the pantheon of gastronomy in any of the world’s mother cuisines — French, Italian, or Chinese — originated with poor, hard-pressed, hard-working farmers and laborers with no time, little money, and no refrigeration.” Bourdain continues by saying, “The notion that hard-working, hard-pressed families with little time and slim budgets have to eat crappy, processed food…is nonsense.” Truthfully, there is hope for those of us who are on a budget. Pick healthy foods that are inexpensive too and you could have a fridge full of nutritious treats for much less than a fast food meal.

$2 Items That Should Be on Every Budget Grocery List

Picking items that are both healthy and cheap can be a challenge at times. Check out these nutritious and delicious grocery store items that can help you make meals and snacks on a budget:

  • Bananas: Loaded with potassium, digestible carbohydrates, and fiber, bananas can be eaten raw, saved for banana bread, or chopped up and dehydrated to make banana chips. In fact, you can get a week’s worth of bananas for well under $1.
  • Celery: Celery costs about a dollar a pound, making it an extremely affordable treat. About 95% water, celery keeps your skin looking supple and hydrated, gives you a nice dose of fiber, and has very little calories. Eat celery with some peanut butter or almond butter for a delicious snack.
  • Brown Rice: Just two cents more than the alternative, brown rice rings in at about 18 cents per serving, $1.75 per pound. Serve brown rice with beans, chicken, or just about any other main course for a wonderful, and nutritious, dinner.
  • Broccoli: Containing cancer-fighting phytonutrients, calcium, vitamins A and C, potassium, folate, and fiber, broccoli is an inexpensive superfood that should be on everyone’s weekly grocery list. Add it to salads and stir fries, lightly sauté or steam it and serve with a low-fat dip.
  • Peanut butter: Versatile, yummy, and full of protein, peanut butter is a wonderful treat that’s only about 20 cents per serving. While peanut butter is high in calories, it’s mostly monounsaturated fats, which have been shown to lower “bad” cholesterol. Spread onto whole grain bread with a banana for a protein-packed meal, or use it to make sauce for an Asian stir fry.
  • Old-Fashioned oats: Oats are the ultimate healthy, inexpensive meal, at about 13 cents per serving. Each serving only contains about 150 calories, but packs in 4 grams of fiber and 5 grams of protein. Make oatmeal in the winter or bake oats with brown sugar, honey, and raisins or dried fruit for homemade granola or a granola bar treat.
  • Fresh bagged spinach: With vitamin C, huge amounts of vitamin A, calcium, and folic acid, spinach is an amazingly versatile and healthy food that costs about 33 cents for a 2-cup serving (about the size of a side salad).
  • Canned beans: Canned refried beans have 7 grams of protein, 6 grams of fiber, calcium and iron at only about 34 cents per serving. These beans are great for dips, enchiladas, nachos, burritos, as a side or with many other Mexican-style dishes.

Maybe Anthony Bourdain was right: you can eat healthy for less! All it takes is knowing the right ingredients to work with. Use these ingredients to keep your grocery budget on track and eat healthy, too.

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

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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.

Resources to Format and Find a Printable Grocery List Template

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You may have already read our article on how to find the perfect grocery list template for you but you still may have trouble formatting, editing, or printing your grocery list templates. Luckily, we have some resources where you can find a grocery list template that’s easy for you to format, whether you feel most comfortable with Mac Pages or Microsoft Word.

#1 PDF: Grocery lists templates generally transfer well to PDF format, and PDF templates don’t usually require you to do much formatting. If you want to be able to type entries into your PDF grocery list template, you should make sure that you download a template that is not read-only and that allows you to enter text. Read-only versions of PDF grocery shopping list templates will need to be printed, and you’ll have to handwrite items, prices, and other information on the template.

If you don’t already have Adobe Acrobat Reader, install it by visiting the Adobe website. You’ll need Adobe Acrobat Reader to view, edit, save, and print templates that are in PDF format.

#2 Microsoft Word: Since Microsoft Word is generally made for writing out long essays or documents, formatting a chart (which a grocery list will generally provide you with) may be tricky.

Fortunately, most Microsoft Word templates you can download are already formatted for you. Editing a template on Microsoft Word just takes a few clicks and a little bit of typing, and printing on Microsoft Word is simple and straightforward.

#3 Excel: Excel will most likely only be used for grocery list templates that are computing data, like budgets or prices of individual data.

If you use a grocery list template primarily for budgeting, Excel will help you quickly add up prices and assess whether your trip to the grocery store will cost you more or less than you desire. Excel can also help you figure out which non-essential items you should take off your grocery list to save money.

#4 Mac Pages: Unfortunately, there aren’t a lot of grocery list templates that are available exclusively for Mac Pages (you can look at pre-formulated templates on the Pages database or import Word documents into pages).

Once you’ve imported a Word document into Mac Pages, you can easily edit, print, and save it. Since Mac Pages is similar to Microsoft Word in many ways, you can expect a similar grocery list template experience in both programs.

If you have a program you’re more comfortable using, you can usually export/import templates from other programs into that program. However, it may be easier to simply find a template online already in the format you are familiar with.

A $100 Weekly Grocery List Challenge

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While the average American now only spends about 13.3% of their budgets on food, 42% of that money is spent in restaurants, according to the Bureau of Labor Statistics. Why the change?  Many Americans feel like they don’t have time to cook, go to the grocery store, and budget. However, budgeting is an important part of managing the household and, ultimately, being able to buy what you want. People at the Project Food Blog and other budget food websites often challenge their followers to take the $100 challenge, live on $100 dollars per person, per month. For the average 4-person family, that’s $100 when you hit the grocery store each week. This week, try making a weekly grocery list that rings in around $100. You never know what you can achieve until you try!

Creating a $100 Weekly Grocery List

  1. No Eating Out: It’s time to put down the menu and stop eating out. Consider this an intervention. Try to cut the eating out habit for just one month and see how you do.
  2. Reduce your Meat Intake: Limit your meat intake and you’ll save big. Why? Meat’s pricey! Instead try to find protein-packed veggies and beans, like black beans, corn, peas, and lentils.
  3. Stick to Your Grocery List: You have to stick to your grocery list if you ever expect to budget correctly. This means not grabbing that magazine that piques your interest at the counter and deciding against that something extra.
  4. Homemade snacks: Reduce snacking and eating in between meals. This will help you save big time; all of that snacking adds up. Replace your snack foods, like boxed crackers and granola bars, with cheaper snacks, like homemade crackers, nuts, and fruits.
  5. Drink water instead of bottled juices, sodas or other sugary/sugar-free drinks. Kool-Aid and other sugary drinks are money wasted on substances with little sustenance. Instead, opt for good ol’ H2O.
  6. Change your breakfast: Start thinking differently about food and opt for foods that will keep you fuller, longer. Most protein sources keep you much fuller than carbohydrates. This is especially important for breakfast, when most people load up on cereal. Swap cereal for omelets and you’ll be feeling full hours later, and therefore less likely to snack.
  7. Make sure your coupons are saving you money: Sometimes the coupons provided aren’t exactly for smart items with a lot of longevity. Additionally, coupons tend to be provided for name brand products when you could just buy the store brand and save even more cash than you would using the coupon for the name brand product. Analyze your coupons and make sure that you’re using them for a smart buy.

Just because your eating frugally, doesn’t mean you have to give up good food. You can easily make delicious veggie burgers, bell pepper fritattas, french toast, hummus, crepes, and seared tuna with ginger sauce, even on your budget. All of these dishes are extremely thrifty yet filling and delicious. Next time you’re making a weekly grocery list, try out the $100 challenge. You never know, you could be a lot better at budgeting than you thought.

 

What you Need to Know About an Ultimate Grocery List for a Balanced Diet

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Research shows that Americans don’t know their food pyramid as well as they should. In fact, the average U.S. consumer eats too much meat and grain and not enough fruits and vegetables, according to data from the U.S. Department of Agriculture (USDA). Meat consumption is about 20% higher than it should be, while fruit consumption is about 60% lower than it should be. Eat a healthier diet by planning your grocery list around the USDA food pyramid to create the ultimate grocery list. Eating a balanced diet will help you and your family stay healthy and happy.

Whole Grains:

Make sure that you have whole grain bread instead of white bread, and whole grain rice instead of white rice on your grocery list. This could include grocery store items with bran and oats. At least half of your grains consumed should be whole grains, according to the food pyramid.

Healthy Fats and Oils

Average American gets 1/3 or more of his/her daily calories from fats, but stick to healthy fats and oils for your grocery list like those in nuts, seeds, avocados, and salmon.

Vegetables and Fruits

Make sure you have bountiful amounts of produce in the fridge and on your grocery list. In general, we should get about 3-5 servings of veggies and 2-4 servings of fruit every day. One fruit serving could be made up of 1 apple or a 1/2 cup of chopped fruit, while vegetable servings about be about 1 cup of raw, leafy veggies.

Meat, Fish, Poultry, Eggs, Nuts, Seeds, Beans, and Tofu

Proteins should be limited to about 2-3 servings per day. Two to three ounces of cooked lean meat, poultry, or fish makes up one serving. If you don’t already, put fish on your ultimate grocery list for a boost of omega-3 fatty acids. Seeds and beans are all plant foods rich in protein, fiber, vitamins and minerals. Replace cookies or potato chips with nuts, which can make a great snack when eaten within reason. Sunflower seeds also make a great snack that’s perfect to take on the road.

Dairy or Vitamin D/Calcium Supplements

Dairy is at the top of the food pyramid because these items can contain a lot of saturated fat and cheese is high in sodium. Stick to 1-2 servings per day or take vitamins. One serving size could include 1 cup of yogurt or 1 1/2 ounces of natural cheese. If you’re dairy-free or vegan, try picking up a calcium and vitamin D supplement at a health foods store. Calcium supplements are better absorbed when taken in 500 mg dosages several time throughout the day. Your overall calcium dosage will depend on your general calcium intake and diet. The body requires vitamin D to absorb calcium, so many calcium supplements are paired with vitamin D for maximum absorption.

With an ultimate grocery list in tow, you’ll never have to worry about eating a balanced diet and getting the right nutrients. Just follow your healthy grocery list, and you’ll feel more energized and healthier in weeks.