With the economic crisis and also the VAT increase, shopping in the supermarket is more expensive. Here’s how to save budget and health.
Crisis, taxes, VAT increase in the beginning of 2012 dedicated to economic concerns. And every penny that stays in your wallet is important. You can save money without sacrifice and bringing healthy food on the table?
The answer is yes. Just follow a few precautions and you can reduce your receipt expenditure, while continuing to eat with good taste in a balanced way to ensure all the nutrients you need.
Make Spending On a Full Stomach
If you go to the supermarket after eating the temptations will be limited and you will avoid unnecessary or impulsive purchases. It will be all the better for the line and your wallet.
Proteins From Legumes
Peas and beans, when combined with carbohydrates, are able to provide quality protein at a lower cost. An example? The fresh borlotti beans which are quite cheap both fresh and canned. Already, canned legumes are good as fresh ones.
As regards the important nutrients, i.e. proteins, fiber and minerals like iron, there are significant differences between fresh vegetables and packaged ones. The only difference is sodium, higher in canned products, it would be good rinse before use.
Try Frozen Foods
With vegetables, legumes, meat and fish kept below zero, the savings are guaranteed and quality of food remains intact. Indeed, in vegetables, those bags in the freezer may be even better than fresh ones, which possibly lose nutrients in the days that pass between the harvesting and consumption. Some examples of convenience? The frozen Sea Bass fillet and beans.
Forget the First Fruits
Besides the fact that cherries and strawberries at Christmas come from distant countries and are then conserved for long periods, which results in a reduction of their nutrients, fruits and vegetables out of season can also cost more than double the products collected in our national calendar.
Focus on White Meat
The steaks of beef or veal are pricey when compared with leg of lamb and chicken breasts or turkey. Go to the white meat will not only save money, but to decrease the risk of cardiovascular disease, however, they are a sure source of protein and iron. You spend even less if you buy whole chickens and turkeys instead of individual parts. For the broth, choose the chicken: it’s cheaper than the lean beef and rich in nutrients such as peptin and salts minerals.
Taste the Blue Fish
Mackerel, sardines and anchovies are an excellent source of omega-3, which is good fats that keep cells young and save yourself from cardiovascular disease, and cost much less than the more famous tuna, salmon, sea bream and sea bass.
Get Fish from Farm
The taste is not only get from fish caught at sea, and the price of sea bream, sea bass and salmon farms are sometimes up to two to three times lower than the fish caught at sea. And rather than give up the fish, it is better to settle. Protein, vitamins and other nutritional values are always high in those fish. There is only a little less omega 3.
Avoid Cold Cuts in Tub
Cured hams in the delicatessen counter are cheaper than the tub or tray package. Same thing goes for cheese.
Buy Small Eggs
The eggs do not cost much, of course. But there are significant price differences between those with the words “great” on the package and the other, which cost about half. The weight slightly changes, a little more than 70 grams to about 50, while flavor and nutritional properties are the same.
Choose the Long Life Milk
The long-life milk less nutritious than fresh pasteurized? A false belief: calcium, vitamins and lactose are maintained during the sterilization process. What UHT costs less than a US$ per liter, and you are not forced to consume it in a few days.
OK For Fresh Pasta
The fresh pasta you buy at the bakery they cost an average of 6.5 US dollars per kilo, compared with 3.50 for spaghetti that you find at the supermarket. In addition to the wallet, do your body a favor: Fresh pasta has a higher glycemic index, which rapidly rises sugar levels in the blood.
Even the Good Fruit is not Organic
Organic foods are not generally neither good nor bad. They only spend more. To protect your health without pay up to double, simply wash fruits and vegetables to remove residue of the chemicals that are used during cultivation.
Get Used to Drink Only Water
Mineral or even the tap, water is the healthiest and economic way to quench your thirst. With soft drinks you spend more and end up taking a lot of calories.
Do Not Overdo the Stock
Do not make extravagant purchases: you will avoid clogging up the fridge and wasting money by throwing away fruits and vegetables that eventually wither or fresh products that exceed the expiration date. It is better to do a little shopping several times a week.
Search for Family Packages
You spend on average 20% less with the large packs. Watch out, though: if you’re single then you have the problem of storing leftovers.