The best way to maximize nutritional benefits from your meals while minimizing costs is to know your nutrition. The average person can’t be a nutrition expert, but with a little bit of knowledge about nutrition, they can know what foods are the most nutrient dense, what nutrient dense foods are the cheapest, how specific nutrients can assist with their personal nutritional needs and where to seek out produce that offers these nutrients. Knowing nutrition tidbits like how iron can assist with feeling tired, or that vitamin D can help with depression can make a big difference in the food choices you make and the benefits that result. Eating with intention in this manner is the best way to maximize the nutritional benefits from your food, get the most out of your money, and ultimately sustain the wellbeing of your mind and body. For a small nutrition lesson centered around crops local to Vermont, take a look at the Nutritional Knowhow slide show at the top of the page. For more information about specific nutrients, check out the National Institute of Health's Supplement Fact Sheet. To get nutrition information on any food item, you can use the USDA's food search.
You can ultimately save a considerable amount of money when you make the initial investment to purchase food in bulk instead of purchasing little bits at a time. This is most feasible if you are buying to feed a household of people, but just as doable if you’re buying for one. The best way to do this while avoiding food spoilage and waste is to purchase foods that can store a long while, or to purchase foods that are sold frozen, or that you can freeze yourself.
Fresh produce that lasts for long includes potatoes, carrots, apples, onions, beets, garlic, cabbage, rutabagas, winter squashes, and winter radishes. These foods range from lasting 1-6 months when stored in proper conditions, as opposed to produce that molds and withers the week after they’re purchased. However, it is critical that they’re stored correctly for them to last; some are best kept in a fridge while others prefer a cool dry place. For tips on how to store your produce, check out this link.
Foods that do spoil quickly can still be purchased in bulk if you make the effort to freeze them in time. Buying pre frozen food is just as feasible an option. Freezing fruits like berries and bananas is a great method for preventing food waste, and they work great in smoothies. Vegetables like spinach and tomatoes can be frozen and added to soups, stews, and more. There are still varying methods for freezing your produce. Check out this link for tips on freezing different fruits and vegetables. Meats can be frozen as well, but you’ll have to be careful; if meat isn’t frozen correctly, it can make you very sick. Check out this link for a guide on how to properly freeze and prepare frozen meats.
Food that’s chopped or sliced for you can save you a bit of time in the kitchen. However, the result is that the price goes up while the nutritional values stay the same. When grocery shopping, avoid to pre prepared foods to lessen your total at the register. If you want to minimize costs, it’s worth the bit of extra effort. What’s more, it’ll give you a chance to perfect your chef’s knife skills. Food that’s chopped or sliced for you can save you a bit of time in the kitchen. However, the result is that the price goes up while the nutritional values stay the same. When grocery shopping, avoid to pre prepared foods to lessen your total at the register. If you want to minimize costs, it’s worth the bit of extra effort. What’s more, it’ll give you a chance to perfect your chef’s knife skills.
You don’t need to be an expert gardener or sacrifice all your time to grow your own food. Gardening can be easy, gratifying, and cost saving when it comes to your weekly grocery expenses. Seeds are much cheaper than their full grown counterparts, and some foods you can grow full grown from the last bits and ends of the food itself. Start with a small indoor project like microgreens or green onions. Check out our DIY Foods section for ideas about how to save your money on food by growing your own.
While it may seem like a no-brainer, sticking with sale options can cut your grocery bill by ⅔ or more. Also, since grocery stores often switch up which items are on sale, buying sale items is a great way to be sure you’re eating a diverse assortment of different nutrient rich foods, as well as a great way to experiment in the kitchen with new ingredients. Local grocery stores Healthy Living, located on Dorset St. in South Burlington, and City Market, with locations on Flynn Ave as well as South Winooski Avenue in Burlington, make buying on sale easier by posting their weekly sale items on their website. To find out what you can save money on this week at City Market, check out City Market's Weekly Sales. For Healthy Living’s weekly sales, click on the ‘Sales Flyer’ button in the top right corner of their website.
Food crops will begin to lose their nutritional values around 24 hours after being harvested. For this reason, food that is grown locally offers more nutritional value due to the extra time it takes to bring non-local food to your nearby supermarket. Unfortunately, local foods can also be more expensive than non-locally sourced foods. This research study of local food pricing found that foods sold at farmers markets are actually less expensive than local foods sold in grocery stores. You can support your local farmers, minimize your costs, and maximize the nutritional value of your food by getting your produce at the Burlington Farmers Market located on Pine St. The Burlington Farmers market is also SNAP (Supplemental Nutrition Assistance Program) authorized, meaning they accept EBT credit as payment from those whose receive SNAP benefits.
Because crops are plentiful when they’re within season, they cost less for the buyer. For this reason, you should aim to buy foods in season if you intend to minimize your costs. Seasonal foods will also offer you more nutritional value, so buying in season is a win-win. You can check out this seasonal food guide to know when to buy your favorite produce items.
