Eating and nutrition

• It’s important to eat a healthy diet during pregnancy.
• You also need plenty of vitamins and minerals in your diet.
• Most pregnant women need around 300 extra calories per day.

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There's no question that with the rise in fuel and food costs, our dollars are just not buying as much as they used to before. Standing in the checkout line at the grocery store can give your heart and nerves a big jolt. But there are some ways that can help stretch those dollars if you are shopping for food on a budget.

Before heading out

• Have a budget for how much you can afford to spend at the grocery store.
• Take inventory. Look in the fridge and check out the pantry for what items you need to buy. Make a list and stick to it!
• Plan a menu for the week. This can help you organize your shopping list.
• Browse the store circulars for great deals on select items. Also, check out the manager's specials for weekly bargains.
• Don't be afraid to visit a few stores for various items to take advantage of the different sales.
• Use coupons for items you need. But be careful of overbuying or trying new items simply because you have coupons for them.
• If possible, leave the kids in the care of a family member or friend. Kids can distract you from sticking to the shopping list.
• Never go food shopping on an empty stomach. You could end up buying much more food than you actually need.

At the grocery store

• Be sure to include milk, eggs and cheese. These core commodities provide essential nutrients for a balanced diet. Aim for low fat milk and cheese for an even healthier choice. Buy milk, eggs and cheese based on how quickly your family goes through these items.
• Don't skimp on vegetables. Vegetables that are precut, prewashed and prepackaged can be more expensive than whole vegetables that you have to wash and chop yourself. Frozen veggies are a great low-cost option and can be stored for a long time in your freezer. Canned vegetables that are low in sodium (salt) are an affordable and healthy alternative.
• Fruit can be a healthy snack so include it in your shopping. For the best deals, buy fruit that is in season. Canned fruits are a good budget option if they are packed in their own juice and have no added sugar. Also, consider throwing in a slice of lemon or lime to your drinking water for added vitamin C.
• Visit your local farmers' markets. They often have better prices on produce than grocery stores. You can end up buying the best quality of produce for a lower cost.
• Pay attention to the unit price of food. This figure usually appears on the store shelf directly next to the item's price. The unit price breaks down the cost of food by ounce or unit. It can help you find the better bargain when you're looking at similar products sold in different sizes.
• Have a meatless meal now and then. Meat, poultry, pork and fish are the most expensive items in the grocery store, so eating them every night can be pricey. Try eating a vegetable lasagna or bean salad.
• If you find a good deal on an item your family eats regularly, consider buying extra to take advantage of the sale, but without going over your budget. If it's a perishable item such as produce, make a larger meal than you normally need and freeze the leftovers for future meals.

July 2008