Prices fuel changes in the menu

Tag : Grain Powder
LEXINGTON, Ky. - It's a toss-up: Do you drive less to cut fuelcosts or buy fewer groceries to save money? Gas and food prices are skyrocketing, and many families arechanging the way they eat and shop. According to the U.S. Department of Agriculture, the Consumer PriceIndex for all food is forecast to increase 4.5 percent to 5.5percent in 2008, as retailers continue to pass on higher commodityand energy costs to consumers. Adele McKinney of Nicholasville, Ky., learned how to save money atthe grocery store - without sacrificing nutrition - when she wasliving with her daughter last fall. "They were on a very strict budget. I prepared the week's menus byusing the store's sale papers," she said. McKinney planned two or three meals a week, with leftovers forother meals. "I was also packing my son-in-law's lunch, feeding a 4-year-old anda pregnant lady. We managed to do this on about $600 a month," shesaid. "What works best for me is to buy what is on special. I do buystore brands if the quality is the same, but there are some itemsthat do not have the same quality. I save money by preparing mostmeals from scratch, but I do use the microwave and slow cooker tosave time. Prepared meals and/or box mixes for meals are veryexpensive and not as nutritious as doing it at home. "A bargain to me is something that I use. I don't care how cheap itis if it will just sit on your shelf or in the freezer." The weekly menus she used when she lived with her daughter areposted on her blog, www.akentuckycreation.wordpress.com, under"Eating well in hard times." Maria Boosalis, director of the division of clinical nutrition atthe University of Kentucky College of Health Sciences, remindsconsumers: "We have to be smart shoppers." That means spending more time in the grocery store, not less. "Goin with a list, don't be distracted, and be flexible," she said. Before shopping, make a list using the USDA's ­MyPyramid as aguide. The dietary guidelines describe a healthy diet as one thatemphasizes fruits; vegetables; whole grains; and fat-free orlow-fat milk and milk products; one that includes lean meats,poultry, fish, beans, eggs, and nuts; and one that is low insaturated fats, trans fats, cholesterol, salt (sodium) and addedsugars. Many fruits and vegetables are at their peak now, and generally,you can save money when buying locally, Boosalis said. When thegrowing season ends, buy canned or frozen, but choose items with noadded sodium. And remember: Supermarkets compete by offering many sale items, andmost shoppers are tempted to buy them. "Be familiar with store pricing so you'll know that it's truly agood deal," Boosalis said. Whole grains should be a major part of our diet, and­traditionally they're inexpensive. If your family balks at100 percent whole-wheat pasta, mix it half and half with regularpasta. "At least you're increasing the nutritional value," she said. Choose whole-grain cereals, such as oatmeal, and brown rice insteadof white. Lean sources of protein such as meat, poultry and fishare probably among the most expensive items on a grocery list,Boosalis said. Alternative protein sources include dried beans,eggs and peanut butter. Dairy products are often on sale. Choose fat-free/skim milk andnon-fat milk powder. Powdered milk can be used in cooked dishes tosave money. According to Phil Lempert, who bills himself as the SupermarketGuru, shoppers can lower their grocery bills by being flexible andplanning meals around what's on sale.

Next page >