Time to Make a Grocery Shopping Change

My oldest son recently turned 8 years old. Along with that birthday has come a growth spurt. Clothes that fit him a month ago are now too short and too tight. He is hungry all the time! Our pantry and refrigerator are emptying out more quickly than before.  

 

This has made me realize that I need to re-think my typical grocery shopping trip. I shop for groceries weekly and, depending on the store, the foods I purchase are pretty much the same from week to week.  This helps me stay on track with my budget. Unfortunately, an increase in appetite does not mean an increase in food budget. I need to look more closely at the foods I plan to make in the coming weeks to make sure my son (and the rest of my family) get the nutrition they need while staying within our food budget.

 

As I plan my next grocery shopping trip, here are three things I am going to look at more closely:

  1. Protein. I need to spend more time looking at the grocery ads before I go shopping to make sure I am choosing protein foods that fit my meal plan and my budget. For many recipes, I can substitute a less expensive protein choice.
    • Stir-Fry is a great recipe for this – I can use beef, pork, chicken, fish, or tofu.
  2. Vegetables. I need to add more vegetables to my recipes. My whole family likes canned beans and frozen vegetables. These are choices that can add nutrition to a recipe without putting me outside of my budget.
  3. Snacks. I have gotten into a habit of buying pre-packaged snacks. Yes, they are easier, but they are more expensive. I think I can save myself money by reducing the number of pre-packaged snacks I buy and packaging snacks into reusable containers myself.
    • Trail Mix is an easy snack to make and to package into small containers that will travel easily with us to the park or the pool this summer.

       

 

 

 

 

 

 

 

 

 

 

Stick with me on this one! When it is my turn to blog this summer, I will give you updates about how I am doing with my grocery shopping changes.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Altering Recipes for Better Health

As a mom, I want to make foods for my family that taste good and are good for them. Sometimes I do this by altering a recipe to make it a bit healthier but still taste good.  For some recipes, I reduce the amount of an ingredient. In others, I substitute one ingredient for another. Small changes can make a big difference in the amount of fat, salt, sugar and fiber in a dish.

Here are some ways I alter recipes to make them healthier:

  • Reduce the amount of sugar by 1/3.
  • Replace ¼ to ½ of refined flour with whole-wheat flour.
  • Use plain yogurt instead of sour cream.
  • Substitute skim or low-fat milk for whole milk.
  • Use whole grains in place of refined grains.

 

For more ways to alter recipes for better health, use this guide by Purdue Extension.  Try making one change at a time so you can see what works best for your recipe and what your family likes. And some recipes, like family traditions, might be best to enjoy as they are!

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Black Bean Burgers

Our June recipe of the month, Black Bean Burgers, is sure to surprise you.  My children love these burgers and eat them just the same as they would a burger made with ground meat.  

I make these burgers for my family again and again, and here is why:

  • They are inexpensive – using beans as a substitute for ground meat saves us money.
  • They are quick in a pinch – on nights when we are busy or time gets away from me, I can make these burgers in about 15 minutes.  I try to keep a can of black beans in my pantry for times like this.
  • They are easy – mash the ingredients together with a fork, form them into patties, and cook them in a skillet.    

Enjoy!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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How to Find the Fiber

This past month we’ve been talking all about fiber! Christine and Justine shared about the health benefits of fiber and how we can include high fiber foods in our meals and snacks. Today I’m going to share with you how to find high fiber foods using the food label.

The Nutrition Facts Label is found on food and beverage packages and is a helpful tool for increasing the amount of dietary fiber you eat. It shows the amount in grams (g) and the Percent Daily Value (%DV) of dietary fiber in one serving of the food. You can see on this label for brown rice that there are 2g of dietary fiber in ½ cup (or 2/3 cup after it is cooked). That is 8% DV. A good tip to remember is that:

  • 5% DV or less of dietary fiber per serving is low
  • 20% DV or more of dietary fiber per serving is high

When comparing foods, choose foods with a higher %DV of dietary fiber.

Another place to look is the ingredient list. Look for whole grains like whole wheat, brown rice, oatmeal, rolled oats, whole grain corn, quinoa, barley, or bulgur. The ingredients on a Nutrition Facts Label are listed by weight, so the ingredients that make up more of the product are listed first. Look for products that have whole grain ingredients at the top of the list.

To get more fiber:

Choose: Instead of:
Whole-wheat bread White bread
Whole-wheat pasta Regular pasta
Brown rice White rice
Oatmeal Sugary cereal
Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Add Some Fiber to Your Day!

Has all of our talk about fiber this month got you thinking about adding more fiber to your meals? I sure hope so! Today I have two meal plans to share with you. Both include three meals, one snack, and 25-30 grams of fiber.

Enjoy!

 

Meal Plan 1: (Fiber in grams)

Breakfast 

Lunch   

  • 1 1/2 cups Zesty Whole Grain Salad (5)
  • 1 sandwich with
    • 2 slices whole wheat bread (4)
    • 1 slice cheese
    • 3 ounces deli meat
  • Water

Supper

Snack

Total grams of Fiber: 29 grams

 

Meal Plan 2: (Fiber in grams)

Breakfast

Lunch   

Supper

Snack

  • 4 cups popcorn (3)

Total grams of Fiber: 25.5 grams

 

Note:  If you need more or less fiber depending on your age and gender, adjust amounts of food up or down to meet your personal needs.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Kids and Technology in the Grocery Store

This week in our series on getting kids involved in the cooking and shopping, I’m going to share some tips for getting kids involved in grocery shopping. When I was grocery shopping with my 4-year-old daughter recently, I was thinking what I might share in the blog. As she was pushing the little cart she was using, I was thinking, children might look cute pushing those little carts but as a parent, sometimes they are my worst nightmare. Funny thing is, when I was back in the office and reading through some past blogs, I shared those same thoughts in a blog about grocery shopping with my son 5 years ago when he was 3! I’d encourage you to read that blog for ideas to get younger kids involved when grocery shopping.

Today, I’d like to share a couple of ways older kids can be involved with grocery shopping.

  1. Use our grocery budget calculator. The online calculator provides the weekly and monthly amount your family needs to spend for nutritious meals on USDA’s Low-cost Plan. To use the calculator you will need the age, gender, and number of meals eaten away from home for each member of your household. You and your child can then compare this to how much you spend on groceries. The online calculator provides tips on how to reduce your grocery bill if you are spending over that amount. It also provides ideas if you are spending under that amount. This activity can help children better understand the cost of food and why it’s important to not waste food. If you’re not sure how much you spend on food, we have resources for tracking your food expenses.
  2. Download and use our Spend Smart. Eat Smart. app. Older kids who have cellphones can download our Spend Smart. Eat Smart. app to use in the store. Or you can let them use the app on your phone when they are shopping with you. Kids can enter information into the unit price calculator to help you determine which item is the better buy. Or they can look up information about different produce in the store using our Produce Basics to help you determine how to select produce and how you might prepare it at home.

Next week in our series we’ll share a recipe kids can help make.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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A Three-Week Meal Plan

 

Last week Justine shared with you how she does meal planning for her family. I use a similar strategy for my family of four. If you are new to meal planning or starting as a new years’ resolution, we have just the thing for you, a sample three-week meal plan. It includes ideas for meals and snacks as well as links to recipes!

Our sample is a place to start and can be adapted for your family’s needs based on what they like, how many snacks they need each day, and family activities. When creating a meal plan, here are some tips to keep in mind:

 

  • Plan for leftovers – To help keep food costs low and reduce food waste, make leftovers a part of your meal plan. You will see in the sample meal plan that we planned to have leftovers from supper the next day for lunch occasionally. Depending on the size of your family, you may need to increase the size of the recipe if you want to have leftovers to use at another meal.
  • Prepare extra – To maximize the benefit of your time in the kitchen, plan recipes that use similar ingredients so you can cook extra of an ingredient to use in a recipe another day. For example, if you make Chicken Alfredo Pasta one night, cook extra chicken to use in Chicken Club Salad the next day for lunch. This will also help with food costs and food waste. For food safety purposes, you should use extra cooked meat in a recipe within a day or two of it being cooked.
  • Keep variety in mind – Even though we recommend using leftovers and preparing extra ingredients to use in multiple recipes, it’s also a good idea to include variety in your menu plans. This helps keep meals exciting and makes sure you get a variety of vitamins and minerals. Use a variety of colors of fruits and vegetables. Try different kinds of protein like beef, chicken, or fish and non-meat sources like eggs, beans and nuts. Use different grains like whole grain pasta, brown rice, quinoa, and whole wheat bread.
  • Plan the fruits and vegetables – Many times the main meal is planned, which is often a source of protein, but not the side dishes. Be sure to plan what fruits and vegetables will be a part of the meals and snacks. This helps to be sure they are included in meals and snacks and are part of your shopping list. Use different kinds of fruits and vegetables including fresh, canned, frozen, and dried.

 

Meal planning may take a little time when you first get started, but it saves time when it comes to getting a meal on the table. No extra tips to the grocery store and stressing about what you are going to have for supper.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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A Meal Plan For My Family

Here at Spend Smart. Eat Smart. we talk about planning meals a lot.  This is because it is easier to save money and make healthy food choices when you have a plan.  I know that on the weeks that I do not have a plan, or on the weeks when my plan goes wrong, I end up making more trips to the store, spending more money, and making less healthy choices.  

My colleagues have written many great blogs about meal planning here, here, here, and here.  If you want more information about meal planning, take some time to read this helpful information.  Today, I am going to tell you about how meal planning works for my family of five.

I do a lot of cooking on the weekend, so I usually plan out my meals and write my grocery list on Friday.  First, I look at what I have on hand and think of what meals I can make to use up these foods before they go bad.  Then, I write down all of the meals I am going to make that week.  Our 5-Day Meal Planning Worksheet can be helpful for this step.  Finally, I write my grocery list and go shopping.

Now it is time for a confession, I rarely stick to my meal plan as written.  We are an active family and things come up, so I give myself a break here.  If it is 5:30 on Monday night and everyone is hungry but I have not even started supper, I will pull out Sunday’s leftovers and re-heat them.  This pushes Monday’s meal to another night, but that is ok.  Just remember, if you have raw meat in your refrigerator, it is only good for 3-4 days, so stick it in the freezer if you will not be using it soon.

Meal planning is a great way to get your healthy new year’s resolutions off to the right start.  So, give meal planning a try!

How to Plan Meals CALENDAR

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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What is Intuitive Eating?

I am sure you have heard that all foods fit… but can all foods really fit into a healthy diet? That is the million-dollar question.

Intuitive eating is about eating healthfully while still enjoying your favorite treat foods too! Eating this way will not jeopardize your weight or health and you can eat without feeling guilty. It takes the guesswork out of eating, making it a pleasant experience.

So what should I eat? How do I decide? Choosing a food based on taste, body function, and nutrient value causes a shift in how you decide what to eat and goes beyond what you may be craving.

 

Taste:  Are your taste buds satisfied?  Or are you feeling deprived? Slowing down and savoring each bite will help you decide how much you like something and is instrumental in choosing what to eat.

Body function: How is this food going to feel in your body? Will it energize you or will you crash later because it does not have enough protein, fiber and fat to sustain you? Do you feel nauseous? Choosing food that makes your body feel good is key!

Nutrient value: Is this food good for your body? Does it provide the nutrients that you need to exercise in an efficient manner; or give you enough brainpower to do well at school or work?

Choosing  a majority of your food based on taste, body function, and nutrient value honors your health and contributes to your overall well-being and a healthy relationship with food!

What about pizza, chips, sweets, or candy? How does this fit in?  “Junk food” (which I prefer to call treat food to take away the guilty complex associated with junk food) is important because it tastes good and it is everywhere. Therefore, it is unrealistic to believe it can be avoided long term. Being too restrictive with treat foods can end in a binge where it takes more of that food to satisfy a craving. All foods are on the same plane emotionally—there are no “good or bad foods” and foods should not make you feel guilty.  However, there are foods that are more nutrient dense than others and that is different.  Therefore, planning treat foods into your eating plan is important to give balance. If you are very rigid and only eat “healthy” foods, it is difficult to follow long-term.

In summary, the answer is Yes—all foods can fit. Remember, you do not have to eat a “perfect” diet to be healthy. It’s what you eat consistently over time that matters. Becoming an intuitive eater takes time, don’t expect to perfect this overnight or in a month or two, otherwise this would be called a diet! This process may take longer than a fad diet (which doesn’t work in the end anyway) but is well worth the time to make peace with food and your body and as a bonus your body and mind will be healthier too!

 

For more information about intuitive eating, consider reading Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch.

Written by Alison St. Germain, a Registered Dietitian with an MS in Nutrition and works with the Dietetic Internship Program at Iowa State University and is a certified Intuitive Eating Counselor.

Don’t like Leftovers? Eat Planned-overs

Last week Christine gave four tips for saving money on holiday groceries. She mentioned that during the holidays stores will occasionally have deep discounts on items like turkeys or hams. This is a good time to include planned-overs in your weekly menu to save money. During the busy holiday season, it can also save you time in the kitchen.

Planned-overs are leftovers you plan into your weekly menu. When you have a day off or an evening free, you can make an entire extra meal such as a casserole or prepare extra ingredients that can be included in recipes later in the week. Let’s imagine we bought an extra ham during a great holiday sale. Below is a sample menu that uses the ham we got on sale and includes some planned-over shortcuts to use throughout the week.

Sunday Ham and Easy Roasted Veggies (cut up the ham to use Monday, Wednesday, and Thursday)

Monday It’s a Meal Strata (cut up extra vegetables to use for Tuesday and Wednesday) 

Tuesday Mama’s Pizza Boats

Wednesday Whole Meal Salad

Thursday Ham and Brown Rice (make extra rice for Saturday)

Friday Slower Cooker Black Eyed Pea Soup

Saturday Fiesta Skillet Dinner

Prepared dishes and cooked ingredients will only last four days in the refrigerator. If you won’t be able to use them within four days, freeze them to use at a later date.

For more dinner menu ideas using planned-overs, check out our How to Use Planned-overs video.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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