Goshen News, Goshen, IN

Breaking News

December 5, 2012

FIT FAMILIES: Smart grocery shopping includes planning for family meals

— The following tips will help people make smart choices while grocery shopping for family meals:

1. Plan meals — it’s healthier. You can make sure enough foods from each food group are on hand. Build the main entrée around whole grains or legumes, with smaller amounts of lean meats, poultry, fish or eggs. Plan on using leftovers in your menu.

2. Make a grocery list — then stick to it! You will save money, time and effort and will save gas with fewer trips to the store. Plus, you are less likely to make impulse purchases.

3. Buy on sale and in bulk. Check for sales on shelf-stable items or products you use regularly. Buy family size packages of meat or poultry; divide them up and freeze meal-size portions. Use coupons for items that are on your list. You can even download coupons to your smart phone. Also, read nutrition labels. Just because it is on sale does not mean that it is a healthy choice.

4. Cook in large quantities and freeze for later. Compare convenience foods to making it from scratch.

5. Do a garbage check. Money is tossed when food is tossed. Reduce, reuse or recycle foods. Lettuce, cabbage, onions & carrots usually cost less in the produce section of the store. But if only a small amount is needed, buying at the salad bar can save money if it reduces waste.

6. Brown bag it one or more days a week. It can be as simple as a peanut butter sandwich, raw veggies and a piece of whole fruit, or leftovers from last night. A typical fast-food meal or cafeteria meal can cost $5. Brown-bagging can provide healthier food and cut your lunch costs by half!

7. Don’t shop hungry. The will is weakest when temptation and hunger are combined.

8. Select produce in season. Fresh produce often costs less when it’s in season and has less distance to travel. Visit a local farmers’ market to take advantage of seasonal fruits and vegetables or grow your own.

9. Compare unit prices. Use the “unit price” (price per pound, ounce, or pint) to compare national brands with store and generic brands or to compare bulk and economy-sizes with single-serve or regular-size packages.

10. Check expiration dates. Use dating information (“sell by” and “best used by”) to help select the freshest foods at the store. Once you’re home, store foods so that the oldest will be used first.

11. Think before you drink. Buy a reusable water bottle and fill it with tap water. Limit soft drinks and fancy coffee.

12. Pay attention at the checkout. Make sure prices ring up as advertised or as indicated on the shelf label, especially for sale items. Avoid checkout temptation.

Best buys for cost and nutrition

Breads and grains: Look for bargains on day-old bread and other bakery products, buy regular rice, oatmeal, etc. instead of instant or flavored types.

Vegetables and fruit: Look for large bags of frozen vegetables, and make your own salads rather than buying the pre-packaged varieties. Canned or frozen fruit are good alternatives to fresh. Believe it or not, a bag of potatoes is cheaper than a bag of potato chips!

Dairy: Use powdered reconstituted milk for cooking, buy fresh milk in large containers (buy on sale and freeze). Buy yogurt in bulk and add your own fruit.

Protein: Look for specials on meat. Buy whole chickens, skin them and cut into serving pieces yourself. Eggs, chicken, turkey and cooked dried beans/peas are usually the most economical choices for protein.

Want healthy recipes? Try these sites:

• Cooking Light: www.cookinglight.com.

• Eating Well: www.eatingwell.com.

• Small Step: www.smallstep.gov. (Click “Eat Better” to get to recipes.)

• Food and Health: http://foodandhealth.com.

• Meals Matter: www.mealsmatter.org.

Sandi Morris is a clinical nutrition manager for IU Health Goshen Hospital.

 

1
Text Only
Breaking News
  • Press Release 04-23-2014 J.jpg SLIDESHOW: Police need help ID'ing suspects The Goshen Police Department is asking for the public's assistance in identifying suspects wanted for questioning in relation to a number of thefts from retail stores throughout Indiana. The four individuals have stolen over $25,000 worth of merchandise, according to law enforcement. The men are believed to be African-American and have been seen fleeing in a white Dodge Ram or another white pickup truck with a white cap which may have Florida license plates. Anyone with information is asked to call the Goshen Police Department at 574-533-8661 or Michiana CrimeStoppers at 800-342-STOP.

    April 23, 2014 1 Photo

  • Michigan Prisoner Escape Michigan murderer arraigned in prison escape that led to manhunt in Elkhart, LaGrange counties

    IONIA, Mich. — A convicted murderer who broke out of a western Michigan prison in February has been arraigned on escape, carjacking and kidnapping charges.

    April 23, 2014 1 Photo

  • FEMA OKs aid for 19 Indiana counties hit by storm

    The Federal Emergency Management Agency has approved disaster aid for 19 Indiana counties

    April 22, 2014

  • NWS GN140421 jobless rate Elkhart County jobless rate drops to 5.8 percent

    Elkhart County’s jobless rate dropped below 6 percent last month, according to figures released today by the Indiana Department of Workforce Development.
    The March unemployment rate for the county was estimated at 5.8 percent, compared to the February estimate of 6.2 percent and the March 2013 figure of 8.3 percent.

    April 21, 2014 1 Photo

  • Police & Rescue News Bristol motorcyclist dies from crash injuries

    Dale Greensides, 32, Bristol, the driver of a motorcycle involved in a crash with an automobile Sunday north of Middlebury, died today at 11:25 a.m.

    April 21, 2014 1 Photo

  • Police & Rescue News No injuries in Concord Township fire

    Firefighters were called to a basement fire in a Concord Township home shortly after midnight today.

    April 21, 2014 1 Photo

  • Police & Rescue News Bristol bank robbery suspect arrested

    A South Bend man has been arrested in connection with a bank robbery last year in Bristol.
    Zamale E. Davis, 19, 1805 Chapin St., was arrested at 7:10 a.m. Friday in South Bend by officers with the FBI and the U.S. Marshals Service.

    April 18, 2014 1 Photo

  • Police & Rescue News Six injured in crash northwest of Wakarusa

    A two-vehicle crash injured six people north of Wakarusa Tuesday.
    The mishap occurred around 7:20 a.m. at the intersection of C.R.s 1 and 26.

    April 16, 2014 1 Photo

  • GN140416 Leesburg crash Driver critically injured in Kosciusko County crash

    A one-vehicle crash injured two men — one critically — south of Leesburg Tuesday.
    The mishap occurred on C.R. 150 West just south of C.R. 400 North around 5 p.m.

    April 16, 2014 1 Photo

  • Man killed in South Bend while possibly on bike

    Police in South Bend say a man was fatally shot in the head

    April 16, 2014

Parade
Magazine

Click HERE to read all your Parade favorites including Hollywood Wire, Celebrity interviews and photo galleries, Food recipes and cooking tips, Games and lots more.
AP Video
U.S. Paratroopers in Poland, Amid Ukraine Crisis US Reviews Clemency for Certain Inmates Raw: Violence Erupts in Rio Near Olympic Venue Raw: Deadly Bombing in Egypt Raw: What's Inside a Commercial Jet Wheel Well Raw: Obama Arrives in Japan for State Visit Raw: Anti-Obama Activists Fight Manila Police Motels Near Disney Fighting Homeless Problem Michigan Man Sees Thanks to 'bionic Eye' Obama to Oso: We'll Be Here As Long As It Takes Bon Jovi Helps Open Low-income Housing in Philly S.C. Man Apologizes for Naked Walk in Wal-Mart New Country Music Hall of Fame Inductees Named 'Piles' of Bodies in South Sudan Slaughter SCOTUS Hears Tv-over-Internet Case Chief Mate: Crew Told to Escape After Passengers
Poll

There has been discussion at West Goshen Elementary School to require mandatory student uniforms in the future. How do you feel about the prospect of mandatory student uniforms in a public school environment?

I think it’s an excellent idea that is way overdue
I think it’s a bad idea and would be restrictive for students and parents.
     View Results