According to general practitioner Dr. Patrick Whitfield, the cost of living continues to pose challenges to Bahamians. He said food, housing and access to efficient transportation are three essential parts of life that are impacted and that it can be blamed on a stagnant economy, global warming and its effect on worldwide crop yield or the cost of gasoline which he said are all major contributors no doubt, but that at the end of the day, people need to find smart ways to save.
Dr. Whitfield says the cost of food is a necessary expense and especially important in an environment where unhealthy eating habits represent one of the main drivers of epidemic chronic diseases such as cancer, diabetes, high blood pressure and heart disease.
He said healthy eating habits can be an expensive venture, but that there are tips that can help decrease the costs of grocery items while maintaining healthy eating habits.
Dr. Whitfield said people need to plan ahead; make healthy choices; purchase produce in season; brown bag it; think frozen, canned or dried; save on protein foods; purchase pre-packaged only if they need it; buy and cook in bulk and plant a garden.
Plan ahead
When going to the grocery store he encourages people to create a detailed shopping list based on their needs and weekly menu plan, and take into account how they plan on using leftovers.
He also said they should have a light snack before going shopping, and stick to their grocery list to help avoid impulse purchases or costly mistakes like falling for the displays at the end of the aisles.
Before planning the weekly menu, he said people should check advertisements to see what's on sale, and make use of stamps that are given to customers for grocery purchases.
Make healthy choices
"Researchers have found that when families went on weight loss diets, they not only lost weight, but reduced their food budgets. The savings came from reducing portion sizes and from buying fewer of the high-calorie foods that tend to increase the amount spent at the grocery store. People tend to spend a lot on those extras -- foods that add calories but little nutritional value, like sodas, bakery items, and chips," said Dr. Whitfield. "You can get more for your money if you consider the nutritional value of food for the price. For example, sodas and flavored drinks deliver mostly empty calories and could easily be replaced with less expensive sparkling water with a splash of a 100 percent fruit juice like cranberry."
If you're craving something sweet, the family medicine practitioner says to save money by passing on calorie-dense cakes and cookies and opt for seasonal fruit which he said is fat-free, high in nutrients and fiber, and a natural energizer.
He also encourages shoppers to look for sales for light ice cream or nonfat frozen yogurt to enjoy with their fruit for a delicious, fat-free, low-calorie dessert.
Buy produce in season
"Check the food section in your newspaper to find the best buys for the week based on fresh produce in season. Food in season is usually priced to sell. You may also wish to shop local farmers market for great deals on local produce; the prices won't include refrigeration and shipping costs thus a cost savings."
Brown-bag it
Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination.
Dr. Whitfield says packing your lunch not only saves you money, but also allows you to control all the ingredients so they are healthy and low in calories. To ensure that your packed lunch does not go off, he said people should use freezer packs and containers to keep food at the proper temperature if they do not have access to a refrigerator.
Think frozen, canned, or dried
The next time you're gathering ingredients for a recipe, the doctor says to try using frozen, canned, or dried foods that he said could be less expensive than fresh, but are equally nutritious.
"Produce is typically frozen, canned, or dried at the peak of ripeness when nutrients are plentiful. Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it's properly stored, there's no waste. Canned foods are often sitting in a bath of juice, syrup, or salty water and usually require rinsing. Dried fruits are concentrated in flavor and a great substitute for fresh fruit. Also consider using powdered or evaporated versions of milk in soups, casseroles, mashed potatoes, or desserts. Buy the form that gives you the best price for your needs."
Save on protein foods
When possible, the doctor encourages people to substitute inexpensive vegetarian sources such as beans, eggs, tofu, and legumes for more expensive meat, fish, or poultry.
He said eating vegetarian once a week or more increases consumption of healthy plant foods while saving money.
"Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch, or dinner. You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, or vegetables. When you do buy meat, choose smaller portions of lean cuts. For example, lean cuts of beef are those that include the terms 'loin' or 'round'. You can also buy a whole chicken and cut it up instead of paying the butcher to do it for you, or buy the cheaper family pack and portion it into airtight freezer bags."
Before adding perishable food into your grocery cart, Dr. Whitfield said consumers should think about exactly how they will use it.
"The Environmental Protection Agency estimates that Americans generate roughly 30 million tons of food waste each year. Using leftover vegetables, poultry, or meat in soups, stews, salads, and casseroles minimizes cost and demonstrates your creativity in the kitchen."
Buy pre-packaged only if you need it
"Unless the item is on sale, buying pre-packaged, sliced, or washed products comes with a higher price tag. Still, people living alone may find that smaller sizes of perishable products or bags of prepared produce eliminate waste and fits their needs best, despite the extra cost. You can also save money (and boost nutrition) by passing up the aisles with processed foods, cookies, snack foods, and soda."
Buy and cook in bulk
Buying bulk purchases can be a great way to save money as long as the products get used, says the doctor as cooking in bulk can save both money and time.
"Prepare food in bulk and freeze it in family-sized portions, which saves time in the kitchen. For example, making a big batch of tomato sauce will be less expensive and probably tastier than buying it."
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For benefits that go beyond cost savings, the doctor encourages people to plant their own produce. .
"There's nothing better than a summer-fresh tomato from the garden. Tomatoes even grow well in containers. Start small, and see how easy it is to grow fresh herbs or a few simple vegetables."
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