photo by galant
Low-budget meals are in high demand. They have the reputation of being high in fat or lacking nutrition, but you have to consider the ingredients you’re using. If you’re cooking a fatty cut of meat, then avoid pairing it with high-fat side dishes. Be creative and willing to compromise. Here are a few more budget food tips.
FRUITS AND VEGETABLES: If fresh ingredients are too expensive, then substitute frozen or canned. If you’re buying canned, check the sodium content. Buy fruits and vegetables when they’re in season. Check out pick-your-own farms and local farmers markets. Check the flyers for sales so you can get your recommended daily allowance for the best price. Buy green vegetables more often than starchy vegetables.
BREADS, GRAINS AND PASTA: Look for day-old breads or visit a bread outlet. Think whole grain and limit white bread. If you find a good deal, take advantage of it and freeze your bread. Learn to make your own, too. If you don’t have time to make it from scratch, try a bread maker. If you can’t finish a bag of bread, rolls, bagels or English muffins, put it in the freezer before it gets stale or moldy. Buy more oatmeal than boxed cereal to keep the cost down, and make pancakes, waffles and French toast. Aim for a pasta dish each week to stretch your grocery budget.
MEAT AND POULTRY: Buy bulk packages. Ask when the store discounts its meat. Look into the price of buying a side of beef. Price compare your supermarket meat and poultry with your local meat market. Find new recipes for lower-cost poultry, such as whole chicken, drumsticks and thighs. Decrease meat and poultry portions and increase vegetable portions. Cube or cut your meat and poultry into strips to make it stretch. Trim fat and skin to lower fat. Check to see whether your supermarket discounts its rotisserie chicken. Less expensive meats can be marinated and slow cooked, so they’re tender. Use the parts you don’t eat to make stock.
DAIRY: Substitute margarine for butter sometimes to keep costs down. You can freeze many dairy products, so stock up during sales. Be flexible with your meal planning. It’s OK to have breakfast for dinner. Check expiration dates so you don’t buy short-dated food.
FATS: Lean toward foods with natural fats rather than overusing margarine and butter. Use fats sparingly. Limit salty and sugary snacks. For example, choose popcorn or homemade muffins over a package of cookies. Grill or bake with your favorite herbs and spices.
– Any foods you have left over can be frozen to use later in sauces, soups, casseroles or stir-fry.
– Check store ads for sales, use coupons when possible and shop with a list.
– When at the checkout, do an audit on your cart to check for unnecessary purchases.
– Try store brands and keep a list of the foods you like.
– Limit snacks and prepared and highly processed foods.
– When buying juice, opt for less expensive frozen over fresh.
– Always check your receipt for errors.
– Look through your phone book for “salvage” grocery stores.
– Consider growing a garden or joining a CSA (community-supported agriculture).
译文:
降低你的膳食开支
经济划算的膳食拥有一个大的需求量。虽然大家都知道它是高脂肪低营养食品，但你不得不考虑你是在用什么样的材料。如果你在煮切块的肥肉，你就要避免用其它有高脂肪的材料作为配料来搭配这道菜。要学会创新性和材料的让步搭配。这里有一些更经济实惠的膳食指导。
水果和蔬菜：如果新鲜的材料太贵了，那你可以买冷藏的或罐头食品。你在买罐头的时候，要注意其小苏打的含量。要买正当盛产季节的水果或蔬菜。不要再去自采农场和当地的农民市场。注意降价销售的宣传单，你就可以获得推荐的日常的折扣，那是最好的价格。多买绿色蔬菜，少买淀粉类蔬菜。
面包、谷物和意大利面食：找一些旧式面包或者去面包的销售点。考虑买全谷物面包，拒绝白面包。如果你能找到一个好方法，利用它并冷冻你的面包。也学学怎么自己做吧。如果你没有时间从头开始地去做，试一下用面包制作机。如果你吃不完一代面包，面包卷，硬面包圈或英式蛋糕，在它们过期变质之前把它们放到冷冻室里。买多点燕麦片少点盒装的谷类食物来降低消费，并能用它做薄煎饼，蛋奶烘饼，和法国土司。每个星期吃一次意大利面食的目的是为了节省你的杂物开支
肉和禽肉：大批购买打包好的肉，问清楚什么时候商店会给肉类打折。买牛的一侧的后半身的肉时要看清楚价格。要拿超市场的肉和家禽肉的价格与你当地的肉市场的价格比较。为了更低的禽肉消费找出一个新的菜单，比如一个整鸡，家禽腿下部和腿部。减少吃肉或家禽的份量，多吃蔬菜。把肉或家禽切成条状使它有弹性。切掉肥肉或脾以降低它的脂肪。注意你常去的超市看有没有给烤鸡打折。比较便宜的肉可以腌或用慢火煮，它们是柔软的。用你不吃的部分做原汤。
乳制品：有时用人造奶油代替黄油来降低花费。你可以冷藏很多乳制品，所以应该在降价时储存满。可以在膳食计划中灵活使用。在晚饭前的早餐使用也行。检查截止日期，确保你没有买到快过期的食物。
脂油：用自然脂油煮食物比过度使用人造奶油和黄油要好。有节制的使用脂油。少吃太甜的或太咸的零食比如说，选择吃爆米花或家里做的蛋糕而不是吃一袋曲奇饼。炙烤或烘烤你最喜欢的草本植物或香料。
— 任何你省下的食物都能冷藏，下次可以用来做调味汁、汤料、焙盘菜或是煸炒菜。
— 注意百货商店大减价的广告，如果可以就使用购物卷并按照一个列单去买菜。
— 在收款处对手推车里的商品做一个统计，来检查那些不必要的花费。
— 试一下商店的特色商品并做一个你喜欢的食品的目录。
— 限制零食和高加工食品
— 买果汁的时候，选择新鲜的而不是昂贵的冰冻的
— 保持检查你的菜单看有没有错误
— 查阅你的电话本，找像有救涝物资那样杂货店的号码
— 考虑建一个花园或者参加一个农业兴趣社团