Publications
Shopping List
With thousands of foods to choose from, how can you get the most nutrition from your food dollar? A smart shopper plans ahead and knows exactly what to buy. A smart shopper knows marketing techniques that may encourage spending beyond the shopping plan. Food shopping on a budget takes planning. Follow these steps to get the most for your money:
Step 1: Make a food budget.
Determine how much money, including Supplemental Nutrition Assistance Program (SNAP), you have to spend on food. Make a monthly food budget.
If you shop once a week, divide your monthly food budget by 4 to find out how much you can spend on food each week.
If you plan to buy nonfood items, such as dish soap, bathroom tissue, and pet food, at the grocery store, be sure to budget some money for these items. If possible, shop for nonfood items on a regular basis at stores where you can get the lowest price for your needs. Do not forget to consider the distance you live from these locations when calculating your budget.
Step 2: Plan meals and snacks for your family for a week.
Check what foods you have on hand. Plan to use these foods.
Check newspaper ads or store flyers for weekly specials.
Plan to use leftovers for other meals during the week.
Be sure to include foods from all food groups in the USDA Food Guidance System.
Include meatless meals to stretch out your protein dollars.
Step 3: Make a shopping list of the foods you need to make the meals on your menu.
Organize your shopping list by category to match the store’s layout. For example, the produce department, dairy case, meat counter, and grocery shelves.
Check to see if you have coupons for foods on your list.
To save time, keep a piece of paper near the refrigerator and write down items as you need them. This will help cut down on your number of trips to the store.
Step 4: Review your shopping list and budget.
Will this shopping list fit into your budget?
Where can you cut costs?
Did you write breakfast foods on your list?
Did you write lunch foods on your list?
Did you write snack foods on your list?
Remember to list any staple foods (sugar, flour, meal, vegetable oil, seasonings, etc.) that you will need to buy.
If you need a certain amount of an item for a recipe, write the amount on your list by the item (example: tomato sauce 6 ounce can).
If an item is advertised at a special price, write the price next to the item
on your list.
There are many reasons you should make a list before going to the grocery store:
- When you have a list, you do not have to “remember” what to buy. Without a list, you may have to go back to the store to pick up something you forgot.
- Sticking to a list keeps you from buying things you do not need.
- When you carry a list, you spend less time in the grocery store and are less tempted to buy “impulse” items. Often, impulse items, such as candy, magazines, toys, and gadgets, are located near the checkout lines in stores.
When you make your shopping list, be sure to include foods from all of the food groups in the USDA Food Guidance System. Use this list as a guide:
Bread, Cereal, Rice, and Pasta Group
Rolled oats are highly nutritious and economical.
Day-old bread is a good buy – you can use it quickly or freeze it.
Vegetable Group/Fruit Group
Buy vegetables and fruits in season to save money. However, sometimes canned or frozen versions are cheaper, especially if they are on sale.
Buy plain frozen vegetables rather than those with special sauces.
Milk, Yogurt, Cheese, and Other Calcium Sources Group
Nonfat dry milk often is cheaper than fluid milk, and it is just as good for you.
Dried milk has a long shelf life.
Adding ice cubes to milk mixed from dry milk improves the taste.
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group
Luncheon meats, or cold cuts, usually are
an expensive form of meat.
Cold cuts usually are higher in fat than hamburger and regular cuts, such as roasts and chops.
Economical sources of protein to include in your meal plan are dried beans and peas, eggs, peanut butter, and canned tuna.
Using Coupons
Remember to save coupons only for products you already use. You can use coupons with SNAP to stretch your food dollar. Check these items on the coupons you use:
The expiration date. A few stores will let you use coupons even if the coupon has expired. Also, try to hold the coupon until the item is on sale for additional savings.
The brand. You often can save more money by switching brands instead of
using coupons.
Key words. Watch for size, variety, or number to buy. For example, “Save 40¢ on 2.”
The UPC number for the scanner. The scanner “knows” when the product has not been purchased or the restrictions on the coupon have not been met.
Details, like if you can use the coupon in combination with other coupons.
Writing a Shopping List
After planning the meals and snacks for your family, the next step is to write a shopping list. Use these guidelines:
Write down all the foods you will need to fix the meals and snacks you have planned.
Go back over your list and cross out any foods you already have on hand and plan to use.
Remember to list any staple foods (such as sugar, flour, meal, vegetable oil, and seasonings) that you need to buy.
If you need a certain size package for a recipe, write the size on your list by the item.
If an item is advertised at a special price, write the price next to the item on your list.
Lesson Summary
Remember to look for grocery store marketing strategies. The more we are aware of these strategies and understand them, the less power they have over us.
Compare products to get the best buy. Be sure to read the labels to get the best nutritional value.
Shop with a list to save time and money.
Adapted from: “Eat Well For Less,” Colorado State Cooperative Extension Service; “Shop Smart! Supermarket Shopping in the 1990’s,” University of Idaho Cooperative Extension System; Wisconsin Nutrition Education Program, New Hampshire Nutrition Education Program; Virginia Cooperative Extension Service; University of Florida Cooperative Extension Service; North Carolina Cooperative Extension Service.
Healthy Shopping Checklist
Vegetables
____ lettuce
____ spinach
____ tomatoes
____ cucumbers
____ bell peppers
____ mushrooms
____ avocado
____ carrots
____ celery
____ broccoli
____ zucchini
____ squash
____ eggplant
____ kale, collards, etc.
____ cauliflower
____ cabbage
____ corn
____ herbs ____________
____ onions
____ garlic
____ potatoes
____ tofu
____ other ____________
Fruits
____ strawberries
____ raspberries
____ blueberries
____ bananas
____ apples
____ pears
____ peaches
____ plums
____ watermelon
____ cantaloupe
____ honeydew
____ pineapple
____ oranges
____ grapefruit
____ lemons/limes
____ grapes
____ kiwi
____ other _________
Packaged
____ baked tortilla chips
____ baked potato chips
____ whole grain crackers
Cereal
(Buy whole grain cereal with >5 g fiber and <10 g sugar per serving.)
____ shredded wheat
____ oatmeal
____ other _____________
Canned
____ tomatoes*
____ tomato paste*
____ tomato sauce*
____ pasta sauce*
____ hominy*
____ black beans*
____ pinto beans*
____ cannelloni beans*
____ garbanzo beans*
____ kidney beans*
____ low-fat soup*
____ chicken broth*
____ canned fruits in juice
____ applesauce
____ canned vegetables*
____ tuna fish in water*
____ parmesan cheese
Dried
____ beans
____ lentils
____ brown rice
____ macaroni
____ lasagna
____ fettuccini/linguini
____ spaghetti
____ penne
____ barley
____ corn meal
____ raisins
____ walnuts
____ almonds
____ vanilla extract
____ baking powder
____ baking soda
____ cocoa powder
____ prune puree
____ peanut butter*
____ herbs _____________
____ spices ____________
____ vegetable oil spray
Condiments
____ light ketchup
____ mustard
____ relish
____ light soy sauce
____ balsamic vinegar
____ vinegar ___________
____ Worcestershire
____ fat-free mayo
____ reduced-calorie syrup
____ low-fat salad dressing
____ light jam
____ light chocolate syrup
Bread
____ 100% whole wheat
____ whole-wheat pitas
____ low-fat tortillas
____ corn tortillas
Dairy
____ fat-free light yogurt
____ low-fat cheese
____ skim milk
____ fortified soy milk
____ orange juice w/ calcium
____ non-fat ricotta cheese
____ non-fat sour cream
Frozen
____ veggie burgers
____ vegetable medley*
____ peas with carrots
____ plain corn
____ frozen fruits
____ rice & stir-fry medley
____ spinach/kale
____ winter squash
____ Brussels sprouts
____ blackeye peas
____ lima beans
Poultry/Fish
____ turkey breast
____ chicken breast
____ fish/shrimp
*Compare brands to find low-salt items.
Shopping Tips
Copy this list and use it to plan meals and create a shopping list.
Plan your meals around vegetables, fruits, whole grains, and beans instead of meats. For example, try pastas, stir-fries, salads, soups, chili, and baked potatoes.
Fill half your cart with produce (fresh, frozen, or canned).
Experiment with new vegetables, new pasta shapes, and new grains.
Distributed by Carol Ball, Extension Associate, Food Science, Health Promotion, and Nutrition.
Funded by USDA’s Supplemental Nutrition Assistance Program.
In accordance with Federal law and U.S. Department of Agriculture policy,
this institution is prohibited from discriminating on the basis of race, color,
national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call
(800) 795-3272 (voice) or (202) 720-6382 (TTY). USDA is an equal opportunity provider and employer.
Publication 2377
Extension Service of Mississippi State University, cooperating with U.S.
Department of Agriculture. Published in furtherance of Acts of
Congress, May 8 and June 30, 1914.JOE E. STREET, Iterim Director
(POD-11-10)