Eat on the Cheap: Guide to Supermarket Savings
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By Shawn McKee
eDiets Staff Writer
Times are tough.That's something my dad always used to say when we would complain about eating the same leftovers repackaged as something different. And, well, times were tough. I always had enough to eat, but it got old eating so much chicken.
Times continued to be tough as I left for college. It was an amazing feat that I could live on such measly means. I worked, but $6.25 an hour doesn't go very far. Plus, most of my monthly food budget was guzzled down during late night beer runs and Saturday afternoon football games. My priorities were a little different then.
I mostly subsisted on tuna sandwiches, ramen noodles, macaroni and cheese, PB&J, pizza and beer -- primarily pizza and beer, though. It wasn't the healthiest diet, but I was in college and, like I said, my priorities were different then.
Now, as the country teeters on the edge of recession, gas prices hit astronomical numbers and food prices force me to cut the frills from my food purchasing, I find myself all grown up, living on my own and realizing how difficult it really is to make ends meet.
Times are tough.
However, I still have my health (another of my dad's favorite sayings), and I think that's crucially important to remember. Maintaining a healthy diet and exercise routine keeps some sense of normalcy as prices spiral out of control.
Since we're all about eating healthy here at eDiets, I thought now would be the perfect time to share some terrific tips to savvy shopping. You can't just stop buying food if it gets too expensive -- that's not an option. However, if you maintain a certain level of food flexibility, you can still eat healthy, delicious meals without blowing all your dough.
"You have to be flexible when it comes to meal planning, switch things around and make substitutions to really make your dollar stretch," explains eDiets Director of Nutrition Services Pam Ofstein.
Pam recommends looking for sales on protein sources first. Substituting skinless dark meat chicken for white meat can save some money without adding too much fat to your meal. Pork can also be an inexpensive meat alternative. It is, after all, "the other white meat."
"The key with any kind of meat is trimming the fat and watching portion sizes," according to Pam, who recommends trying pork loin or a nice lean pork chop.
One area you shouldn't be flexible on is planning.
"Planning is the key. If you can plan your meals, it's much easier to eat healthy on a budget," Pam says.
So here's Pam's 5-point plan to keep your waist thin and your wallet fat:
1. The scoop on the coupon. Check the newspaper and Internet for advertised savings and specials before you make your grocery list. This is a good way to find places to cut costs and get an idea of what you want to eat for the upcoming week.
2. Plan your meals. This will let you know exactly what you're going to need, which is essential for the third step:
3. Make a list, check it twice. A list will tell you exactly what you're going to need, give you a good idea of what you will spend and keep you on track when you go to the store. If it's not on the list, it's not in the cart. This step will also help limit trips to the grocery store, which will limit your chances to make unnecessary impulse purchases -- which can account for as much as 40 percent of what you buy, according to industry insiders.
4. Generically challenged. Pam recommends trying store brands, which can be significantly cheaper. Many of the store brands are made in the same factories, by the same companies as the pricier nationally known brands. What you pay for is the branding and ad costs. Check the ingredients and you may be getting essentially the same thing for less money -- without sacrificing quality.
5. Little numbers make a big difference. Most supermarkets will display a "price per unit" on the shelf's price tag. This number gives you the exact cost of what you're paying per unit -- whether it's ounces, pounds or portions. It's the easiest way to compare prices regardless of package size. Just because you're buying in bulk doesn't mean you're necessarily saving money. In fact, if the larger portion spoils before you finish it, you're actually wasting money.
Pam offers one final tip to avoid impulse purchasing:
"Never go to the store hungry. You will buy things you don't need. Eat, then shop. Impulse purchases are almost never healthy and usually unnecessary and expensive."
Hopefully these tips will help you stretch your food dollar a little further, and just remember: It could be worse. Times were really tough in my grandfather's day. Not only was money tight, but he had to walk uphill, both ways, in the snow just to get to school. Now those times were really tough.
Do you have some supermarkets secrets to save money? Share your tips here and help to be healthy on a budget.
Comment: Wednesday, May 07, 2008 10:05:00 PM - 
said...
I'm an avid fan of coupons, but only on products I use on a regular basis. I watch for ads, especially in the Sunday paper, that show items on sale at CVS and Walgreens. You can get groceries and laundry cleaning aids there as well as prescrptions. Many times I use a coupon on an advertised special at either of these stores. Since there is a CVS or Walgreens on nearly every corner here in Arizona, I can stop to pick up the specially-priced item while utilizing a coupon on my way to or from work, thereby saving gas money as well.
Comment: Wednesday, May 07, 2008 11:19:00 PM - 
Kallista said...
Consider buying legumes / pulses, they are inexpensive and highly nutritious.
Comment: Thursday, May 08, 2008 12:42:00 AM - Jerry said...
I watch for meat to be on sale in my market and buy more than enough and bring it home and split it into 2 meals and freeze them. Also if something is on a great sale and I have a coupon I buy it whether or not I need it and stash it away for next week and then I can look for another bargain! This week my store had our favorite cerel on sale buy one , get one, and I had a $1.00 off coupon--WOW what a bargain! It is fun sometimes!
Comment: Thursday, May 08, 2008 2:41:00 AM - said...
I check my referigerator, freezer and pantry prior to making a list.
This helps to remind me to finish existing stuff first and helps me cutting down extra purchases.
Comment: Thursday, May 08, 2008 2:41:00 AM - said...
Having a freezer is the biggest savings for me. It costs less per serving to buy 'Family' packs and you can't buy the half an onion that you would need to make 2 servings. Cook 4 servings and freeze 2. This saves energy when you don't have to heat up the kitchen every single night.
Comment: Thursday, May 08, 2008 3:27:00 AM - said...
In Wednesday's paper, I always look for the "meat of the week". Shop early in the day for discounted cuts. Crock pots or slow cookers let you use cheaper cuts of meat. When nothing else works, Sam's has the best & fattest roasted chickens.
Comment: Thursday, May 08, 2008 4:27:00 AM - said...
I go to the grocery store only 1 day a week. It used to be that if nothing "looked good", I would run to the grocery store and grab a few things. After doing a budget, I found that I was spending alot more than I thought at the grocery store. Now I plan ahead and I follow what I tell my kids, "If nothing looks good, you must not be hungry"
Comment: Thursday, May 08, 2008 5:30:00 AM - said...
All the cheap ways I fed my children and I threw hard times, are now gourmet or faxhionable.
However, no one has turn their urban, or suburban lawn into a victory type. Most .25 city lots can provide enough fresh fruits and vegetable, and have enough left over to store or exchange at Farmers Markets. We are USA pioneers!!!!!!!!
Comment: Thursday, May 08, 2008 5:54:00 AM - said...
I use coupons combined with the weekly ads. I also don't get meat unless its on sale or is going to go out of date soon so they reduce the price and I freeze it. I feed a family of 3 on about $400 or less a month. I also read whatever I can to help save more money!
Comment: Thursday, May 08, 2008 6:08:00 AM - said...
Stay on the outside of the qisles. Check instore coupons each time. By pass prepped foods. Give generics a try. There only 2-3 compnies making canned or frozen fruits and vegetables. If you don't know how to prep your own meats, ask the butcher to show you how. Only buy in season when possible. It is also easy to freeze almost everything. Either have a leftover meal or make soup with them. Make your own chips - fried or baked. Make your own popsicles or other ice cream treats. Also, at the public library, they have all sorts of information.
Comment: Thursday, May 08, 2008 6:31:00 AM - said...
I find that I spend less money if I use cash instead of my checking account.I am more likely to stay within budget.
Comment: Thursday, May 08, 2008 6:46:00 AM - said...
You can't assume that store brands are cheaper than national brands. Always check prices; I've been surprised many times to see the store brand is the same price or slightly higher. It's easy to be fooled!
Comment: Thursday, May 08, 2008 6:55:00 AM - said...
I've heard that shopping the perimeter of the store, where I work is usually where the healthiest and most important sources of food are located. Our produce area, deli. fish, meat and dairy areas are around the perimeter of the store.
Comment: Thursday, May 08, 2008 6:57:00 AM - said...
Extra lean ground beef or ground round can be expensive. If you are going to brown the meat in a pan for chili, tacos, or spaghetti, use the high fat meat, drain well and rinse with hot water in a colander. The grams of fat and calories will be about the same as the extra lean meat. Visit hillbillyhousewife.com for more on this and lots of cost cutting tips.
Comment: Thursday, May 08, 2008 7:22:00 AM - Chandi said...
There are lots of Aldi and Save alot stores these days too. But make sure you are getting a good deal, so know the product. Also checking the sale ads is a plus especially if you have to drive a ways to get groceries. I am planning to get some baskets for my bike and this summer, when ever I can I will be buying my groceries without the use of a car. Also I cannot carry as much on the bike, so I will think twice about what I am buying. "Do I really need it?"
Comment: Thursday, May 08, 2008 7:33:00 AM - workmant1 said...
Cleaning supplies can really drain your pocket book. I recommend that you buy from your nearby dollar store. A lot of the times you can find the names of the leading brands.
Comment: Thursday, May 08, 2008 8:37:00 AM - said...
The 99 cent store, now has lots of fruits and vegtables (FRESH), for 99 cents!!! You can't beat that!
Comment: Thursday, May 08, 2008 8:40:00 AM - said...
Kallista said to buy legumes, and made a good point, but what are 'pulses'??? If that is another good, cheap form of protein, please explain what it is.
Comment: Thursday, May 08, 2008 9:01:00 AM - said...
Manufacturer's coupons are not senior or single friendly any more! Most require that you purchase two or more of the item and offer only a few cents' savings. As a senior, single person, I've stopped using them and rely on supermarket specials and "bo-go's". Marketers should take into consideration this very large part of the shopping populus. I know I can't afford to tie up my money purchasing more than I need or can use just to take advantage of a coupon!
Comment: Thursday, May 08, 2008 9:27:00 AM - said...
When things are on sale, buy one extra item and try to build up a pantry for emergencies. If you have enough canned/frozen items to go a week or two without buying groceries it can help a lot if you have some other kind of financial snafu. Also,an easy casserole that takes the place of expensive hamburger helper is the rule of 3. 1 part meat, one part veggies, one part starch. Layer starch on bottom to absorb liquid. Veggie in middle, meat on top. Top with smallest amount possible of sharp cheese. You can use at least 1/2 as much cheese and not notice a flavor difference if you use a sharply flavored cheese. Some possible combos are rice,french style green beans,chicken;rice,hamburger,ranch style beans;noodles,celery and water chestnuts,tuna-You get the idea. Bought on sale this is much cheaper than prepackaged hamburger helper or skillet meal mixes. Add some generic cream soup to the meat if desired.It is as good as the name brand for cooking. Frugal living is a good idea regardless of your income.
Comment: Thursday, May 08, 2008 9:43:00 AM - said...
I buy ground beef ONLY when it is on sale and then I buy 10 pounds or more. I cook all of it up in the microwave as ground beef using a microwave set that has a colander type insert. This takes me several hours but is really a time saver. Most of the fat drips through the colander and then I put the ground beef into containers that hold about 1 pound (for example, 15 ounce ricotta cheese containers) I freeze it all and then I can easily thaw a pound quickly for spaghetti, tacos, enchiladas, Hamburger helper type meals, etc.
Comment: Thursday, May 08, 2008 9:43:00 AM - said...
I buy very few, if any, traditional cleaning products. I use vinegar for almost everything. I dilute it half strength and it cleans all my hardwood and ceramic floors and bathroom tile and shower curtain. Dilute it even more and it cleans windows and mirrors. I buy a two gallon jug at BJ’s or Costco to keep it separate from my food-use vinegar. I use baking soda to clean my stainless steel sink and get stains off my counter. It then, when rinsed, sweetens my disposal. I have plain bleach in a spray bottle for real hard stains and occasional bathroom mildew or mold. Staying away from the newest cleaning “miracles” saves hundreds of dollars a year and is probably better for the environment
Comment: Thursday, May 08, 2008 9:56:00 AM - said...
I used to make my list by the store ads, but found I was buying things I didn't necessarily need. I now have a whiteboard in my kitchen for jotting down when things are low, then I make my list. Luckily I have a number of stores very close, so after I make my list I check the ads for the 3 or 4 stores nearby to see who's cheapest on what I need and shop around. I grab applicable coupons, as my coupons are filed into 32 categories in a shoebox (standing up), filed by date, so they're always available. I always have a list (written by aisle of the stores) so it doesn't take too long--important since I work full-time and have family/church commitments. I also take back bottles and cans for the 5 cent deposits, which we have here in NY.
Comment: Thursday, May 08, 2008 10:33:00 AM - said...
I check the weekly food ads for various stores and make my list with sale items by store. I pass 3 different supermarkets daily on my way to and from work, so I can make the quick stop to purchase sale items from each of them.
I also cut coupons for my own use and I have begun to put those that I do not use on the shelf next to the items for other shoppers to use.
I am now making more casseroles that use typically 1/2 of the meat and vegetables compared to a standard meal.
Comment: Thursday, May 08, 2008 11:51:00 AM - Erin said...
Don't forget these classic tips -
*Eat fresh produce that is in season
*Shop at your local farmer's market for in season produce that will probably be fresher and may cost less as it should be less affected by rising gas prices to get the food to market.
*Make several meals ahead of time so that you can eat out less but not cook every day.
Comment: Thursday, May 08, 2008 12:33:00 PM - said...
You forgot to add that he did it all barefoot :-)
My mother was a huge coupon clipper and I've found I picked up her habit. I clip coupons for things I definitely use and things I think I might need down the road. But I also always check the store brand prices. Many times even with a sale and a coupon. the store brand ends up being cheaper.
Comment: Thursday, May 08, 2008 1:47:00 PM - said...
Oh my goodness I'm reading some of these comments and I'm still suprised as to how much many of you are spending. I feed a family of 6 on a $350 a month budget. My 3 biggest money savers are cooking from scratch and gardening and local butchers. Bake a cake from scratch, you have all the ingredients in your pantry, it'll cost you pennies vs. $2-something at the store for a box. We garden most of our veggies. We store our root veggies in "winter sand" boxes which gives us fresh veggies all winter long. I freeze the others, enough for a meal at a time. Buying meat in bulk from a local butcher will save you plenty. I call my local butcher and place an order for a 1/2 or 1/4 pig, beef, etc. You pay a onetime price to the farmer and processing to the butcher. Add up your cuts of meet and the price you'd pay at the grocery store. You'll be amazed how much you save. And you're also supporting your local economy.
Comment: Thursday, May 08, 2008 2:11:00 PM - said...
Always look for BoGo's. If you are like me a single mother and one child. they go along way. I get about 4 meals out of them which is about 2weeks worth this way we don't eat the same thing in one week.
Comment: Thursday, May 08, 2008 3:00:00 PM - said...
To Anonymous: 'Pulses' is another term for 'lentils'. You can buy these in international grocery stores like Indian and are good sources of protein (e.g. mung, toor, urad daals)
Comment: Thursday, May 08, 2008 5:43:00 PM - said...
Definition for "pulses" noun: edible seeds of various pod-bearing plants (peas or beans or lentils etc.)
Comment: Thursday, May 08, 2008 6:01:00 PM - said...
I find many times when an item is on sale and there is a good coupon for it, it's much cheaper than a generic/store brand. Take advantage of sales and target items on sale with a current coupon. Take advantage of in-store specials, senior discounts, marked-down items, double and sometimes even triple coupon days. Yesterday I went to our local supermarket with the weekly circular, my coupons and a lot of time. I browsed through the store looking for sale items, markdowns, etc. It was triple coupon day, and with markdowns, store specials, my 5% senior discount, and triple coupons, I got a $135 bill down to $36--pretty good, huh? PLUS, there was a promotion for Kellogg's, if you bought $25 worth, you got $10 in store bucks to use. I got that too.
Comment: Thursday, May 08, 2008 7:46:00 PM - said...
One of my biggest savings is I always buy my meat from my butcher. Not only is the quality FAR superior to regular supermarkets, it actually is cheaper! I can buy 6 pounds of ground SIRLOIN for $3.00 a pound, when my local grocery stores charge $5.99 for sirloin.
Comment: Thursday, May 08, 2008 7:48:00 PM - said...
As a disabled lady I shop online so I can get my groceries delivered. It's actually not as expensive as you'd think. My tip is to make a list, that's fine, but then I check everything that's on offer and amend my list accordingly, I save a packet and my food never gets boring. Of course, sometimes what you need isn't on offer price but with a little careful adjustments you can save enough to cover the extra needed for staples. Happy shopping.
Comment: Thursday, May 08, 2008 11:02:00 PM - said...
I only buy veggies, cheese sometimes, rices-long grain, jasmine, basatami, beans-chickpeas, lentils, kidney, mixed beans-dried or canned, don't buy meat except for a holiday, meat is expensive and not as good for you as bean/rice protein or soy & milk, and i spend money on sauces-organic dressings, honey, pinapple salsa, exciting stuff.....
Comment: Friday, May 09, 2008 3:15:00 AM - said...
To add to anonymous' comment toward the bottom of the list - you can add Hydrogen Peroxide to your healthy inexpensive cleaning supplies. Using it straight also kills mildew and mold. It extremely disenfects areas of concern - special cleaning when someone is sick. Vinegar is a reasonable sanitizer for normal cleaning even toilets and sinks because it's acidic it can remove hard water spots - Use 1 cup at the rinse cycle when you use your dishwasher - spotless!
Comment: Friday, May 09, 2008 5:04:00 PM - said...
Unit pricing ought to be a good thing. However I have noticed some stores give the unit price in different units for different brands. Comparing the price per ounce of brand A with the price per pint of brand B doesn't work.
Comment: Friday, May 09, 2008 6:25:00 PM - said...
Something that I do to use porportioned food for my use,is to reuse those disposable plastic fruits and Jello containers;to serve myself food on my plate...plus it keeps them separate from the other foods juices and such.Cottage cheese for instance,applesauces,icecream,vege-tables, sauces,dressings,dips you get the idea!I don't eat more than what I can put in the containers,and I can control the amout that I eat too!:) I also reuse and freeze leftovers in those black frozen tv dinner or ready to eat plastic ones too! No waste!
If I should HAPPEN to go out to eat on the run...seldom happens..I keep all those little convenience goodies and put them in glass pickle jars,mayo,and use them for single serving type meals or for single cooking meals.Napkins, plastic wear,are used for MY meals,or I use those leftover resturant crinkled napkins,tissues,etc.for wiping up quick spills or for folding garbage into..its all biodegrable... Breakfasts foods are another way to save on food expenses..eggs,potatoes,pancakes sausages and ham...yuo candoa lot with just those items alone.I know!I live on $40 A MONTH for groceries and I am single and divorced.Instead of bread,make biscuits,cornbread,tortillas!Buy day old bread for sandwiches and crackers for mini-snacks...no waste.And,don't forget about fishing and hunting provided by nature herself...there are ways you just have to LOOK around and net with others and see what you can barter with them too!
Comment: Friday, May 09, 2008 7:21:00 PM - said...
Excellent tips for 'eating on the cheap' are listed here. My advice is an investment which will reap rewards big time. Tupperware Fridgesmarts. Buy your fruit and vegetables come home, put them in these containers (follow the guidelines) and you WILL cut down on waste significantly. Believe me, when a bunch of celery will stay crisp for one month...you are saving. And when your peppers stay fresh, even after being cut, you can still enjoy fresh produce without having to spend big bucks on smaller portions. These will also keep hard cheese fresh indefinitely (with vents closed) and a cotton ball soaked in vinegar in the corner of the container.
Cleaning...I actually use a steamer for most of my cleaning now and often use vinegar or lemon juice. I still use cleaners but am careful and watch for them on sale.
I also line dry all my clothes, so it saves on electricity and dryer sheets etc. (no fabric softener either) Kind of hard in winter, but you get used to it.
Comment: Friday, May 09, 2008 10:05:00 PM - BETHSQU said...
grocery auctions are very helpful. the products are still fresh and good and the coming on to date meats can be frozen.for example,I got 90 lbs of italian sausage one time for$30;8lb bags of oranges for $1. also cvs and walgreens try to outdo each other on milk prices so check whenever you get prescriptions. our garden helps alot and our local produce market and savalot store marks down thier ripened or bruised produce and coming on to date cheeses and meats by half or more .I feed a family of four for 50$ a week.
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