How to Eat Healthy on a Budget #5: Stock up on sale items

With the economy still in a state of flux, we are all looking for ways to save money here and stretch our food dollars a little further. The good news is the savings are out there and with some simple planning and a little commitment, you can make the most of what you spend.

Cash in on good deals and stock up on non-perishables and perishables that freeze well. This is a great time of the year to stock up on sales at all grocery stores to fill your fridge, freezer and pantry.

In general, the grocery store sales cycle is about 6-8 weeks. In other words, if your favorite cereal is on sale for $2.99 this week, your likely to see a similar sale on the same product in about 2 months. Additionally, when new products are released, manufacturers generally release higher value coupons, which you can combine with the store's sale price to save even more money.

Check out the weekly ads in your Sunday newspaper (if you don't get the newspaper, check store's websites for the weekly ad). Make lists of what is on sale at each store. Even though you may find bread on sale at one store, it may also be on sale at a different store for even cheaper.

Similar to stocking up on sale items, you may also want to consider buying from bulk bins. Many of our local grocers have great bulk foods sections. For many items, the bulk foods price beats both brand and generic items.

So what are the best foods to stock up on? Based upon sales prices and shelf life, we recommend the following. With these items on hand, you will have a great base for cooking from your pantry!

• Cooking oil
• Cereal
• Soup
• Canned vegetables and fruits
• Beef, chicken or vegetable broth
• Oatmeal
• Canned tuna
• Pasta (Meijer has their pasta on sale for $0.79 this week!)
• Butter
• Dried herbs and spices
• Rice
• Condiments
• Spaghetti Sauce

Equally important to stocking up on items is making sure you use them in a timely manner. You will need a method to keep track of what you have and when you need to use it. Here are some tips to keep that well-stocked pantry functional and organized:

• Add dates to your weekly planner or calendar of when you will purge your pantry. Do this at least twice per year and prevent your pantry from housing expired or unwanted items.

• Place a list of pantry staples on the back of your pantry door and put an "x" next to each item to indicate if you have it in stock (place multiple "x" if you have more than one of an item). Each time you use an item, erase and "x." You will be able to see at-a-glance how many of each item you have in your pantry. A dry-erase board works great for this!

• Arrange the items in your pantry from least to most often used. Put the least used items in the back and the most often used within easy reach in the front of the pantry.

• Take advantage of the vertical space in your pantry by stacking things. Place lesser used items on the bottom and stack more frequently used items on top.

• Purchase a set of stackable food storage containers to use for items that come in large or bulky packages. Transfer the food to storage containers and you will be able to stack it all up and keep it fresh at the same time.

Do you stock up when your favorite foods are on sale? Where are the best grocery stores to find sales around the area?

How to Eat Healthy on a Budget #4: Make your own snacks

There has been an explosion of single-serving snacks in recent years and you can find just about everything from chips to cookies to cereal in a pre-packaged form. 100 calorie snack packs are a lifesaver for those trying to lose weight because they take the guess work out of portion sizes. However, this convenience comes with a cost because these packs are often much more expensive than an equivalent item purchased in a larger package. While portion control is a great thing, you don't need to pay the extra money for it.

Follow these tips on how to save money on snacks for you and your family:

• Buy your snacks in a regular size or bulk quantity. Look at the nutritional value and serving size and pre-portion your snacks in snack size resealable plastic bags.
• Make a family decision to choose just one treat from the not-so-healthy category and buy just one large bag for the week - and once it's gone, it's gone. Most of the processed snack foods are expensive and typically provide little to no nutritional punch.
• Cut down on the number of snacks you buy in general. By eating more filling, fiber-rich foods at your core meal times, you won't need as many snacks to satisfy you throughout the day.

Check out these 100 calorie snack ideas that will fight hunger off and satisfy your cravings:

• Half a small apple with 2 teaspoons peanut butter (save the other half of the apple for later and squeeze lemon juice over it so it doesn't get brown!)
• Ten almonds or cashews
• Half a small avocado
• 4 mini rice cakes with 2 tablespoons low-fat cottage cheese
• Raw vegetables with 1/4 cup fat-free ranch dressing
• Small baked potato with 1/2 cup salsa and 2 tablespoons fat-free sour cream
• Fifteen strawberries dipped in 1/4 cup Cool Whip Lite

• 45 steamed edamame
• 2 tablespoons mashed avocado with 2 tablespoons chopped tomato in a small whole wheat pita
• Half a red bell pepper dipped n 3 tablespoons hummus
• 6 ounces plain fat-free yogurt with 1/3 cup fresh raspberries
• Hard boiled egg and a slice of Melba toast
• 4 slices low-fat honey ham rolled in a lettuce leaf with 2 teaspoons honey mustard
• 1 slice toasted raisin bread with 1 teaspoon light butter
• Half a small bagel with 1 ounces smoked salmon
• Celery with 1 tablespoons peanut butter or light cream cheese
• 2 tablespoons water-packed tuna with 1 teaspoon light mayonnaise and onion powder
• 10 jelly beans

You can also make this homemade cereal recipe. It is a little higher in calories, but packs in a ton of healthy nutrients from the natural ingredients.

Homemade Cereal Recipe

Prep Time: 15 minutes

Cook Time: 1 hour

Ready In: 1 hour 30 minutes

Servings: 20

Ingredients

• 7 cups quick cooking oats
• 1 cup wheat germ
• 1 cup wheat bran
• 1/2 cup brown sugar
• 1/2 cup vegetable oil
• 1/2 cup honey
• 1/2 cup water
• 1 tablespoon vanilla extract
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon salt
• 1 cup chopped dates
• 1 cup chopped pecans
• 1 cup flaked coconut (optional)

Directions

1. Preheat oven to 275 degrees.
2. In a large bowl, mix oats, wheat germ and wheat bran.
3. In a medium bowl, blend brown sugar, oil, honey and water. Mix in vanilla, cinnamon, nutmeg and salt. Stir the brown sugar mixture into the oat mixture until evenly moist and transfer to a large, shallow baking dish.
4. Bake 45 minutes, stirring every 15 minutes, until lightly brown. Mix dates, pecans and coconut into the dish and continue baking about 15 minutes. Allow to cool and store in airtight containers.

Nutritional Information (per serving)

Calories: 315

Total Fat: 13.4 g

Dietary Fiber: 6.6 g

How to Eat Healthy on a Budget #3: Buy generic

We all have our favorite brands of food. For some of us, it is about taste or value of the product. For others, there is a sense of nostalgia around eating a certain brand - Mom serving us Quaker Oatmeal when we were little, drinking Coca-Cola at summer barbecues, making Kraft Macaroni and Cheese for your child every day because that is all they would eat.

However, buying generic brands can save you a great deal of money in the long-run. Generic store brands often cost significantly less than their more recognizable brand name counterparts and are of comparable, if not equal, quality. In fact, many store brand products are near identical to the brand name product, just under a different label. Check the ingredients of store brands and brand name products and more often than not, the lists will be very similar.

Of course, some products are okay to splurge on the brand name for the better taste, extra kick or higher quality. Follow these guidelines to know which products to buy generic and save money and which to spend a little extra and buy the brand name.

Buy Generic

• Pantry staples: Rice, sugar, salt, etc. These are products where buying high end is only ripping yourself off. You won't be able to notice a difference and these aren't hard products to produce, so paying a premium is paying for a name only. Really it's all about how you prepare and use the products in recipes; a high grade grain of rice isn't going to turn your stir fry into a smash hit. Buy in bulk, too, to save even more money.
• Milk: Manufacturers bid for store brands to sell the most product possible and average out their profits over low-profit store brands and high-profit name brands. The generic brand milk you buy at the grocery store is the same milk you will be getting from a brand name, just at a much lower cost.
• Frozen vegetables and fruits: For quick, healthy meals during the week, many people use frozen produce. Buy these generic as they are just as delicious and have just as much nutritional value as their brand name counterparts.
• Over-the-counter drugs: Basic, over-the-counter drugs like aspirin, cough medicine and allergy medicine, are often comparable to brand name drugs in effectiveness, but cost a lot less money. That being said, they don't work for everybody, so give them a try and see what works best for you.
• Bottled Water: The minerals and purification is all the same for bottled water, whether it is of a brand name or not. Generic brands are significantly cheaper, so make sure to pick those up instead.

Buy Brand Name

• Olive oil and balsamic vinaigrette: With these kinds of oils, you get what you pay for. Stick with your favorite brand for cooking oil and creating salad dressings.
• Toilet Paper: While this is not a food item, it is another case of "you get what you pay for." This is one case where manufacturers do not just slap different packaging on the same product. Toilet paper in general isn't too expensive, so it is worth spending a couple extra bucks and getting something that will hold together.
• Sports Drinks: Sports drinks like Gatorade and Powerade taste quite a bit better than the generic drinks, which are basically just water with food coloring. Treat your body after a hard workout to a trusted name brand with the proper nutrients and flavoring.
• Coffee: Most people have a very particular preference as to what their coffee should taste like, so it is worth spending more and getting your favorite brand. No one likes to start their day off on the wrong note with a bad cup of coffee.

Do you buy generic brands? What has been your experience with buying them - have you notice a difference in your weekly grocery bill?

How to Eat Healthy on a Budget #2: Shop locally

Now that spring has arrived, farmers' markets are popping in cities and small towns throughout the country. You will find great deals on fresh produce that is in season, as well as herbs, baked goods and more. While you may find that some things are a little higher priced, on the whole, you will be getting quality items that are very affordable.

Urbana's Market at the Square at Lincoln Square Mall is one of the largest and most diverse farmers' markets in Illinois. With more than 170 vendors on average, thousands visit this market every Saturday morning. Food vendors include local farmers, Piato Cafe, Great Harvest Bread Co., Pekara Bakery and more. Other vendors include Danville Gardens, MurphyAO Ink and many others. Check out the Market at the Square website or their blog for the latest information on the weekly market.

Not only will you find yourself saving money at the farmers' market, but there are a number of other benefits to shopping locally. Consider the following reasons why you should visit a local farmers' market:

• Exercise: Many people go the farmers' market to walk around and browse for a bit, as opposed to quickly running in and out of the grocery store. Take your time to wander around the area and if you live close, walk to the market instead of driving.
• Community: By purchasing items from local vendors, you are giving back to the community in which you live.
• Variety: You will be amazed at the sheer numbers of varieties of your favorite jams, baked goods and produce. Branch out and try something different that you wouldn't find in the grocery store.
• Freshness: You can't compare the level of freshness you will get with a large supercenter's food department. The food is literally only traveling a few miles before you purchase it, not across the country in a large semi-truck.

Do you visit Urbana's Market at the Square or any other farmers' markets in the area? Who are your favorite vendors there? What is the best part about going the farmers' market?

How to Eat Healthy on a Budget #1: Meatless meals

When you have a limited budget, the thought of preparing tasty, healthy meals can be daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you are in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve.

You can save money and still have quality food at the same time. However, it will take a little organization and creativity on your part to ensure you get the best bang for your buck.

This week's blog posts feature different ways to eat healthy on a budget. Tell us your money-saving tips to keep the cost of groceries down, share your favorite budget recipes with us, or any other thoughts you have on the topic. We'd love to have your feedback!

How to Eat Healthy on a Budget #1: Meatless meals

Many people have started adding at least one meatless dinner to their weekly menu to help save money. Meatless meals are built around vegetables, beans and grains instead of meat, which tends to be more expensive.

A National Cancer Institute study of 500,000 people found that those who ate 4 ounces of red meat or more daily were 30 percent more likely to diet of any cause over 10 years than those who consumed less. The fact is that most Americans are getting enough protein in their daily diet. Adults generally need 10-35 percent of their total daily calories to come from protein. Based on a 2,000-calorie-a-day diet, this would amount to about 50-175 grams per day. You can get your protein from sources other than red meat - sources which are often much less expensive.

• Eggs: One large egg has 6 grams of protein. At $2.16 for a dozen eggs, a gram of protein costs 3 cents.
• Milk: One glass of milk has 8 grams of protein. At $2.60 for a half-gallon, that's about 4 cents per gram of protein.
• Cottage Cheese: While many cheese are high in fat, cottage cheese offers a better alternative. At $2.50 for a pound, a gram of protein costs a little less than 5 cents a gram.
• Tofu: One of the more expensive meatless proteins, at $2.00 per pound, you are still playing just 6 cents for a gram of protein.

Challenge yourself or your family to go meatless at least one night a week for a month. Try our recipe for Pizza Without the Red Sauce, or one of the other budget-friendly recipes below - we guarantee you won't even miss the meat!

• Cheese Enchiladas with Red Chili Sauce
• Penne Pasta with Cannellini Beans and Escarole
• Eggplant and Smoked Mozzarella Sandwich

Pizza without the Red Sauce (from AllRecipes.com)

Prep Time: 15 minutes

Cook Time: 20 minutes

Ready In: 35 minutes

Servings: 8

Ingredients

• 2 tablespoons butter, melted
• 1 tablespoon olive oil
• 3 tablespoons minced garlic
• 2 tablespoons sun-dried tomato pesto
• 1 teaspoon dried basil leaves
• 1 teaspoon dried oregano
• 1 tablespoon grated Parmesan cheese
• 1 unbaked pizza crust
• 1 tomato, sliced
• 1 bunch fresh spinach, torn
• 1 sweet onion, sliced
• 1 fresh jalapeno pepper, chopped
• 1 6-ounce package feta cheese, crumbled

Directions

1. Preheat oven according to pizza crust package directions.
2. In a small bowl, combine butter, olive oil, garlic, pesto, basil, oregano and Parmesan cheese. Spread mixture evenly on pizza crust.
3. Arrange tomato, spinach, onion and jalapeno pepper on pizza. Top with crumbled feta cheese.
4. Back according to pizza crust package directions.

Nutritional Information (per serving)

Calories: 237

Total Fat: 12.5 g

Dietary Fiber: 2.2 g