Making a List, Checking it Twice - for Nutrition and Wallet Friendly Ideas

Well, the lists have spoken! And I’m impressed---we’ve got some super shoppers here. 

Honestly there’s a lot to learn from all of the grocery lists. First of all, now that we are working harder to pinch pennies to stretch our food dollar, it’s time to check the unit price per ounce of what we put in our carts. For example, when the majority of you (well, me too) buy cheese, it’s the shredded packaged cheeses. However, the next time you go shopping, compare the price per ounce of a block of cheese to your bag of shredded; you’ll see you’re paying a premium for someone else to shred the cheese. So buy your Cheddar, Colby or Swiss in blocks and keep that cheese grater handy.

In addition, please be sure to check out the new tools on whymilk.com for even more tips to create a healthful grocery list. And speaking of unit price per ounce, the site also has cool interactive visuals that compare the volume and nutritional value of a quarter’s worth of a variety of beverages---it shows the amount of other beverages needed to get close to the nutrient-rich package in a single 8-ounce glass of milk. Cutting costs doesn’t have to mean cutting nutrition.

And here are my three favorite shopping lists….with lessons for improvement for us all.

Thank you for sharing your grocery carts with me!  Carolyn

Pamela K. (10/16)

PRODUCE:  2 lbs. granny smith apples, 8 bananas, 1 package strawberries, 1 lb. yellow onions,1 lb. baby carrots, 1 package spinach, 1 head of lettuce, 5 green peppers, 1 yellow pepper, 1 bundle asparagus

CAN GOODS: 2 – Canned potatoes, 2 cans sliced mushrooms

MEAT: 1 lb. ground turkey, 1 lb. ground beef, 1 package bologna, chicken breast

DAIRY: 2 gallons of skim milk, 1 lb. cheddar cheese,  small tub of sour cream, 10 - Yoplait Light yogurt (3-raspberry, 3-strawberry, 2-key lime and 2-strawberry cheesecake), Butter, Eggs

MISCELLANEOUS: Pancake mix, 1 package tortilla shells, Cheerios

BAKERY: 1 loaf of wheat bread, 1 package brat buns

FROZEN FOODS: 3 frozen pizzas (pepperoni, sausage & pepperoni and supreme), 1 bag frozen

BEVERAGES: 2 -12 packs of Diet Coke

SNACKS: 1 bag corn chips, 1 box of wheat thins

·         What I like:  Wow! As a registered dietitian I love it when I see fruits and vegetables, skim milk, whole wheat bread and cereals on a grocery list. And Pamela, it sounds as if you’ve got the correct amounts worked out so you don’t have to throw away fresh produce that goes beyond its prime. For instance, she’s splurged on asparagus but just one bundle that will no doubt be enjoyed. Pamela….I’m coming over for dinner!

·         Room for Improvement: How about adding an all veggie frozen pizza to the mix? Or buy a plain cheese pizza (often less expensive) and add your own chopped veggies. I see you’ve got green peppers and yellow peppers on the list.

·         Great ideas: Look! Pamela buys her cheddar cheese in a 1 lb block. That’s a cost saving move compared to price of pre-shredded packaged cheeses. 

Kelly K. (10/16)

Ground Turkey Meat, Fresh Fruits and Veggies, frozen veggies , Boneless, skinless Chicken Breast, Wheat Pasta and Organic Sauce, Shredded Cheese, Orange Juice, Skim Milk, Wheat Bread, Cereal ( usually Cheerios), Oatmeal, Antibacterial Soap, Liquid Washing Detergent, Green Works Cleaner, Ramen Noodles, Baked Chips, Drinking Water, Frozen Biscuits, Self Rising Flour,  some needed spices: Cinnamon, garlic powder, chili powder, cumin, Salmon Fillets, Canned tuna in water, Canned Chicken Breast, bag of beans ( usually pintos), turkey bacon

·         What I like:  Kelly is our whole grain champ! Oatmeal, wheat pasta and Cheerios. Can we make some oatmeal cookies and have it with a glass of your skim milk???

·         Room for Improvement: Watch out for the fat content of packaged mixes like Ramen noodles. I know they’re a bargain. But, it’s even cheaper (and with less total calories, fat and sodium) to add dried pasta like angel hair to a can of reduced sodium chicken broth. Toss in some diced chicken and chopped green scallions and you’ve made your own ramen meal.

·         Great Ideas: With all of those spices on the list, looks like you enjoy flavorful foods, Kelly!   Cooking with spices allows you to add flavor without a lot of extra fat or sugar. And did you know that capsaicin, an ingredient in chili powder , actually boosts your metabolic rate a bit?

Christine Zibas (10/16)

Fruit (Fresh): bananas, berries, apples, grapefruit,

Fruit (Canned or Box): raisins

Vegetables (Fresh): leaf lettuce, celery, green and red peppers, broccoli, avocados, cucumbers, mini carrots, peapods

Vegetables (Frozen or Canned): bean sprouts, mini corn, water chestnuts, frozen spinach, kidney beans, crushed tomatoes, tomato sauce, frozen mixed veggies

Grains and Breads: multigrain sandwich bread, mini bagels, garlic bread (frozen), wild rice, Cheerios cereal, oatmeal, Pad Thai noodle kit, granola bars, whole wheat pretzels

Meat and Fish: boneless, skinless chicken breasts, salmon, ground beef (best quality I can afford)

tuna in pouches (in water)

Dairy (Milk and Milk Products): milk (skim), small buttermilk (for making salad dressing), Colby cheese, veggie cream cheese, yogurt, plain, yogurt with flavoring (mostly citrus: orange, key lime, lemon), cottage cheese (low fat), eggs

Condiments:  catsup, oregano, dill, peanut sauce (bottled, for pad thai)

Drinks:  bottled water, tea

Miscellaneous: pet food for puppy and 2 cats, plastic zip and steam bags, paper towels,toilet paper,dish soap, chocolate (dark), bag of small bars

·         What I like:  Christine has a wonderful assortment of interesting and healthy ingredients on her list from canned water chestnuts and mini corn to add some Asian flare to buttermilk      (naturally lower in fat) for making home made salad dressings (less expensive than bottled). And when she indulges her sweet tooth it’s with dark chocolate which is higher in healthy antioxidant nutrients. And ya know, when you buy great tasting chocolate you only need a little to satisfy that chocolate craving. That’s good news for counting calories and pennies! 

·         Room for Improvement: I see you like buying the Thai convenience kits and peanut sauces. You may enjoy learning how to make peanut sauce from scratch and can save money by buying the ingredients needed if you eat these foods often.

·         Great Ideas:  Christine’s grocery list includes fresh, frozen and canned fruit and vegetables. This kind of versatility allows you to take advantage of the best buys and to have fruit and veggies on hand when you need it.  Frozen and canned versions can be just as nutritious, sometimes even more. Did you know canned tomatoes are higher in Vitamin A than fresh?