By Sharon Omahen
University of Georgia

A grocery list and a little preplanning can lead to a lower food
bill and a healthier diet, a University of Georgia expert says.

“You’re more likely to include a variety of foods and to include
fruits and vegetables if you shop from a list,” said Gail Hanula,
a nutrition specialist with the UGA Extension Service. “This can
lead to your family eating a healthier diet while you save
money.”

Save money? Shopping lists help food shoppers take advantage of
weekly store specials, she said. They also help you make wise use
of leftovers.

Don’t waste food

“Up to 25 percent of all edible food goes to waste,” Hanula said.
“That’s just like throwing money away, so you should definitely
plan how you’ll use those leftovers.”

Hanula says planning your household menus ahead of time is a good
idea nutritionally. She recommends setting aside 30 minutes to
plan your family’s weekly meals. Once you’ve completed one week’s
menu list, she said, save it and use it again in three or four
weeks.

“Most of us don’t vary the foods we eat from month to month,” she
said. “Of course, there are some seasonal differences to account
for.”

When planning menus, she said, remember fruits and vegetables.
Buy them fresh to eat first, and stock up on canned and frozen
ones to eat later in the week.

Buy quick fixes, too

Don’t forget convenience foods for quick family meals. “Choose
foods you can prepare quickly for days when you’re on the run,”
she said. “A dozen eggs, canned soup, frozen pizza, a jar of
spaghetti sauce and pasta are just a few items that can be
transformed into quick meals for your family.”

When you have your list in hand and you’re ready to head to the
supermarket, Hanula said, leave your kids with a sitter. And
don’t head
out hungry.

“Shopping on an empty stomach can ruin your budget plan,” she
said. “And little helpers tossing in items they’d like can
sabotage your plan, too.”

Reducing the number of times you shop will keep your food bill
down, too. “If you try to make just one trip to the grocery store
each week, you’ll also save on fuel costs,” Hanula said. “Now
that gasoline prices are so high, it can make a real difference
in your budget.”

Shop for groceries last

If you’re running several errands, make the grocery store your
last stop, she said, since cold foods must stay cold. When you
get home, quickly put away the foods that need to be refrigerated
or frozen.

To encourage little eaters to reach for fresh fruits and veggies,
put them at kid’s-eye-level in your refrigerator.

“This will encourage them to eat them,” Hanula said. “The same
goes for raw vegetables. Have them ready-to-eat and clearly
visible in the refrigerator. Making nutritional food choices
accessible for children is really a good idea at snack time.”