Savvy Shopper: It's possible to save, eat healthy food

Sometimes it can be difficult to eat healthy with the rising food prices.

When you have a limited budget, it makes it hard to plan meals, shop and be able to get all the food on your grocery list.

We need a wide range of foods to get the maximum nutrients for our bodies. Carbs for energy, fruits and vegetables for vitamins and fiber, protein to help build and maintain muscle, and the list goes on and on. Skip the over-processed foods and reach for whole foods that will give you the nutrients your body needs.

Here are a few tips for eating healthy on a budget:

In-season produce: When you find a good sale, stock up and freeze. Ears of corn go on sale during the summer, so I stock up and freeze the corn for meals later in the season when the price of corn rises. The same goes for fruits. Just prep them appropriately and use for casseroles, baked dishes and smoothies.

Frozen veggies, fruit: Don’t turn your nose up to frozen fruits and vegetables in the stores. These are often half the price of fresh, stay good for a long time in the freezer, and you can buy in bulk for maximum savings. We use frozen vegetables in casseroles, soups and for side dishes, and they taste just as good. As for frozen fruit, I throw it in cobblers and other baking recipes. You can find bagged frozen produce for less than $1 several times throughout the year, and it is worth buying several bags when they are at that stock-up price.

Cheap protein: When you are buying protein, shop the sales. Protein products can be the priciest, so skip the steaks and seafood and buy more affordable options. Tuna, eggs, milk, fish and cottage cheese all offer protein. Look for specials on meat and stock up. If your store offers a buy-one-get-one-free deal, get both and freeze the extra one. Repackage the meat into portion sizes before freezing so you only cook what you need for the meal. This is where a Foodsaver comes in handy.

Less expensive cuts of meat: Bone-in chicken is often much more affordable than boneless. Another option is to buy a whole chicken and watch a video to learn how to break it down to save money. Our local stores often have them on sale for 99 cents a pound, and that is a great deal. For tougher cuts of meat, you can use different cooking methods like baking for a long period or even tossing in the slow cooker to help tenderize.

Meal prep: Make sure to take time to plan your meals. From breakfast to lunch to dinner, this will help save money. Create your menu plan around what is on sale or in your pantry. This will help eliminate extra spending. Create your list and stick to it when you hit the stores.

Waste not, want not: Make sure to use your leftovers. If you don’t want to eat your meal again, think of ways to make it different. Create a whole new dish or create new sides to serve up those leftovers. Using up all the food you buy will help stretch that dollar. Don’t tuck leftovers in a corner of the fridge; keep them up front so you can easily grab them.

Shop bulk: Foods like pasta, rice and oats are wonderful items to stockpile when you find a great deal. If you find a great deal on meat, make sure to buy and freeze what you won’t eat right away. Buying a vacuum seal system will help maximize the length you can store your food.

Limit processed foods: Processed foods can be appealing but their price tags are high. Plus, these foods do not always have a lot of nutrients in them. Reach for oatmeal for breakfast that you make yourself, instead of cereal or pastries. You are saving money and gaining nutrients your body needs. Try to buy more fresh and wholesome ingredients and skip the cookies and crackers. You can pay $3 for a bag of chips when you could buy a sweet potato for $1 and bake your own chips using that sweet potato.

Grow your own: If possible, consider growing your own food. Start foods by seed and your startup cost is minimal. Create a garden full of your favorite vegetables and fruits that you and your family enjoy. By growing your own, you will not have to worry about pesticides and you know exactly where the food you put on your table comes from.

Melissa King is a professional savings blogger from Savannah. Contact her at melissa@thismommysavesmoney.com.

Melissa King is a professional savings blogger from Savannah. Contact her at melissa@thismommysavesmoney.com.

HOW TO READ SAVVY DEALS

Product description

Coupon value/number of items, product, (coupon issue date, source of coupon)

Final price with coupon or coupon combination

Example:

Half-gallon milk, $4.10

$.50/1, half-gallon milk (3-10-13SS)

Final price: $3.60

Common sources and terms

RP — Red Plum

SS — Smart Source

PG — Procter & Gamble

Store coupon — issued for use only in that particular store

Internet printable — available via various Internet sources like coupons.com, savannahnow.com/coupons

Digital coupon — found at various store websites or at savannahnow.com/coupons

Manufacturer coupon — issued by product maker for use in many stores

DND — Does not double

WYB — when you buy

OOP — out of pocket cash you pay after savings applied

Stacking — combining different types of coupons for savings on same product or purchase

B1G1 or BOGO — buy one item, get second like item free

Kiosk — coupon available at in-store kiosk

Catalina — coupon received at register, rarely useable same day

Ibotta, Shopmium, Checkout 51, Snap — online savings services, apps requiring registration

FIND ADVICE, DEALS ONLINE 24/7

Find great deals and advice or share yours:

Facebook: Savannah Savvy Shopper

Twitter: @SAVshopper

Send questions to savvyshopper@savannahnow.com.

NEXT CLASS: BLACK FRIDAY SHOPPING

When: 7 p.m. Nov. 19

Where: Savannah Morning News auditorium, 1375 Chatham Parkway

Description: Savings blogger Melissa King will lead a session where you can learn to get the most out of early sales around Thanksgiving and Christmas, with a focus on the unique Black Friday deals.

Class times are posted at thismommysavesmoney.com, as well as links to available coupons, free giveaways, store matchups, articles and more. There is no charge, but registration at eventbrite.com is recommended.

• 12/13: Grocery Savings for the New Year

Check out Savannah Savvy Shopper on Facebook for more details.

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