Start with a plan
Cooking at home can translate into big
savings. But you’ll need to have the right
foods on hand. “Before I go shopping, I
plan my weekly menu, so I’ll be able to
purchase all the ingredients I’ll need for
the week,” says Toby Smithson, M.S.,
RDN, CDE, a Diabetic Living advisor
who has type 1 diabetes. Next, make a list
to ensure you won’t forget anything. Or-
ganizing it by aisle of the store can guide
you toward the produce section and away
from the snack food aisle.
- Eat all that you cook
The average American tosses more than
240 pounds of food a year. “Decreasing
food waste is one of the most effective
ways to save money,” says Melissa Joy
Dobbins, M.S., RD, CDE, host of the
SoundBites nutrition podcast. “That’s
why I’m a big fan of repurposing left-
overs. For example, if you have some
leftover roasted vegetables, plan to use
them in rice or soup, or as pizza top-
pings.” You can also add diced cooked
chicken to quesadillas, pasta, and salads,
or use up the leftovers in your fridge by
serving them tapas-style as small plates. - Save those scraps
Pack bits of stray ingredients like
chopped onions, tomato paste, chicken
broth, beans, brown rice, quinoa, or
fresh herbs in zip-top freezer bags.
Then label, date, and store them in your
freezer (they’ll stay fresh for at least two
months). Leftover broth is perfect for
pan sauces and gravies (you can quickly
thaw it by placing the freezer bag in a
bowl of warm water). And you can toss
frozen veggies and herbs directly into
hot soup or pasta sauce. - Know your store
“Getting familiar with your store’s sales
cycles is a great way to stock up on
shelf-stable pantry items or foods you
can freeze,” says Tami Ross, RD, CDE,
author of Diabetes Meals on $7 a Day—
or Less! “My local supermarket always
puts their meat on sale on Sunday
morning, so I can find really great prices
and then freeze it for future meals.” Talk
to the store manager and salespeople
to learn key sale days for meat, chicken,
and fish (some of the highest-ticket
items in the store) as well as whole-grain
cereal and pasta, rice, frozen fruits and
vegetables, peanut butter, and low-
sodium canned beans and tomatoes. - Be a loyal customer
Choosing one loyalty program and
sticking with it can add up to big savings,
says Ross. If you have a smartphone,
download your store’s app for access to
digital coupons. If not, clipping coupons
from the newspaper works too. Using just
five 50-cent coupons per week saves $130
annually ($260 if you shop on double
coupon days). Check out your store’s
weekly circular, or sign up for their email
newsletter for additional bargains.