TIPS TO BUDGET FRIENDLY NUTRITION

(A handy list to put on your refrigerator can be found here: Healthier Food Choices)

and find more tips on Ways To Save On Groceries

1. Look at the drinks your family consumes on a daily basis. Although water is always a great beverage choice, kids need the calcium milk provides and receive important vitamins from juice. Start by switching to a hormone and antibiotic free milk. The label will state r-bST free or "cows not treated with artificial growth hormones". This milk does cost a bit more but this vital change is one of the best you can make for your family. Refrain from purchasing "fruit drinks" and buy only 100% fruit juice. Don't be fooled by labels that state "all natural", as these drinks are primarily made up of High Fructose Corn Syrup, water and dyes, with only a trace of real fruit juice. Read the label. Juicy Juice is always a good choice and Minute Maid has some 100% juices also.

2. Consider which foods your children are eating every day. Often, this list includes breads and cereals. Reading labels is vital when making changes in this area. As with other foods, unless you purchase only organic, chances are that you will encounter a few of the FAKE FIVE. Yet there are some companies that are responding to the call for less chemicals. The Arnold Bread Company, for instance, just introduced a new line of natural breads, which although healthy, have the softness that kids seem to prefer. A good place to get ideas for cereal is from the WIC ( women, infants and children) web site. This is a government run food supplemental program for low income moms and kids and their standards are strict in terms of sugar and vitamin content. Homemade oatmeal is not only cheap but very easy and quick to make. Kids can enjoy adding raisins, honey, cinnamon etc...And with just a few extra minutes, eggs and homemade french toast are an inexpensive and nutritious breakfast.

3. The foods kids like to eat are often the worst offenders when it comes to additives. Things like macaroni and cheese, canned spaghetti products, chicken tenders etc... are usually full of MSG or flavor enhancers like it, along with preservatives, fats and other additives. This is where buying organic is the best choice. Again, if your kids are like ours, they eat a lot of this type of food and making changes here will be well worth it. "Annies" makes a great tasting mac and cheese and "Arthur O's" are as kid appealing as the alternative.

4. We can't stress enough that making homemade is the best way to ensure your family is getting chemically free food and also saving money. We, do, however, recognize that for many parents, time is a consideration and we will be offering tips on quick recipes for some family favorites. Start small.Throw out the bottled salad dressings, sauces and canned gravies. Making your own is very easy, cost effective and much healthier for your family. If you can, go ahead and buy organic but if not, check out some basic cookbooks for easy recipes or ask older family members for tips. These items are a classic example of where we have gotten used to the convienence  when making homemade is just as easy, tastes better and is much better for us! Check our recipes for ideas also.

5. Snack food is the biggest culprit of the FAKE 5. As always, organic choices are best. Finding less harmful snacks is not easy but it can be done with some label reading and creativity. Look for items without trans fats, artificial sweeteners. IF the snack does have HFCS or MSG, make sure it is listed as one of the last ingredients, meaning it has less. Snack food is one of those areas where you sometimes have to pick the lesser evil.

6. Produce is often a large percentage of a grocery budget and buying all organic can be costly. Instead, start by choosing organic for the fruits and veggies your family eats the most of and also those that would have the highest concentration of pesticides, i.e; berries,  Your local farmer's market is often a wonderful place to find organically grown produce at a price much less than the supermarket. Also, some communities have food co-ops where, for a seasonal fee, families pitch in to buy bulk produce direct from the farmer. Not only do you save money but your family often gets the opportunity to try fruits and veggies they might not have tasted before.

7. Buying a half of organically raised pig or cow can be cheaper than buying meat by the cut from wal-mart. (www.nofany.org puts out a free food guide each year with names and contact information of organic farmers in the northeast you can buy directly from)

8. Use your tax money to buy a freezer or check with your state for incentives/rebates on buying energy star appliances (NY; Empower, Assisted Home Performance)

9. Join a CSA (community supported agriculture); depending on the farm you can pay a set amount weekly, monthly, yearly etc. and buy your vegetables and more directly from the farm.  It gives you a discounted rate and the farm is able to plan for how many families are in the CSA.  The NorthEast Organic Farming Association (NOFA) can also help you find a CSA (community supported agriculture) in your area. 

10.  Bring your sale ads to wal-mart, they will honor the sale prices of other stores.

11. Join a food co-op.  By joining you can save substantial $ on natural & organic foods, supplements, hygiene and cleaning products. (unitedbuyingclubs.com will help you find one in your area.)

12. Call your usual brands and ask to be put on their coupon lists.

13. Plant a garden!!

You are off to a great start!  These few changes might cost a bit more but the long term benefits to your families health are priceless. Keep watching this space for more tips and recipes