YMCA offers suggestions for success in healthy meal planning and shopping
By Toni Kayumi
Investing a modest amount of time in shopping and meal planning can make a difference in a family's bank account and healthy eating habits. In conjunction with our Healthy Family Home program, the YMCA offers the following helpful tips to encourage families to bring healthier habits home.
1. Set a weekly food budget and keep track of spending
Many shoppers have no idea how much they really spend or what percentage of their expenses go toward non-essential items. Keep grocery receipts and review how money is spent on a few trips to the store.
2. Avoid "panic shopping" or shopping while hungry
Running into the grocery store after picking up the kids at child care is a recipe for shopping disaster. It's easy to give in to packaged foods, 'treats' for cranky kids and overspending.
3. Engage the family in making a food plan and developing a weekly menu
Seek healthy alternative recipes to family favorites- reduce sodium, switch to whole grain pasta, add pureed veggies. Don't forget to budget for fun such as a dinner out or a trip for ice cream. Knowing that a family 'treat' is scheduled for Friday can limit impulses during the week.
4. Prepare a shopping list by categories and in order of sections of your usual store
Start in the produce aisle and move through the perimeter of the store. Venture only to the inner aisles for specific items like canned fruit and vegetables or multigrain pasta. Generally, more wandering around the store can lead to more impulse buys, particularly if kids are in tow.
5. Allow time to compare prices of various labels and package sizes
Store brands often offer significant savings. Generally, buying a larger size saves cents per ounce, but the opposite can also be true. Check specials. Two 8 oz. packages on sale can be cheaper than one 16 oz. package. A few minutes spent checking the math in the aisles can add up to meaningful savings in the checkout lane.