Saving Money and Calories During the Holidays
There is nothing like the spirit of the holidays and being surrounded by family and friends. Sticking to a budget financially and nutritionally during these times can prove to be very stressful. Don’t let this stress get in your way of soaking up the holiday season!
Use these tips to transform yourself into a savvy shopper at the grocery store and help you maintain your wonderful figure during the holidays (and year-round!).
10 Steps to Becoming a Savvy Shopper
1) Dedicate one day each week to planning. This process should include having a set budget for groceries for the week. Based on this budget, plan meals and snacks and make a corresponding grocery list. Utilize staple items as the basis for your meals. Staple items include beans, pasta, chicken, rice and potatoes.
2) Keep your eyes peeled for sales and coupons in your grocery store circular.
TIP! Do not add items you do not need to your grocery list simply because they are on sale! You may end up spending more money and consuming more calories than expected. However, if staple items such as dried beans or pasta are on sale, go for it! These staple items can be incorporated into a variety of dishes.
3) Do not go to the grocery store hungry!
4) Shop the perimeter of the grocery store where the healthy options are located. The less nutritious and often more expensive processed foods are located in the aisles.
5) Fresh produce can be expensive during the winter months. Try frozen fruits and vegetables, low sodium canned vegetables, and no sugar added canned fruits. These will be more affordable and will last longer than fresh produce.
6) Look up and down! The most expensive products are located at eye-level.
7) Compare prices using the unit price. You may pay more initially for a larger package, but you will get more bang for your buck and will therefore save money in the long-run.
8) Avoid convenience and prepared foods. These products are more expensive and typically loaded with salt and fat.
9) “Stretch” expensive food items by making stews, casseroles, and stir-fries.
10) Double or triple recipes and freeze individual portions.
Healthy substitutions to keep your figure during the holidays
Use nut flour, whole-wheat flour, or black beans rather than white flour.
1C nut flour +1/2tsp baking powder or baking soda = 1C white flour
1C whole wheat flour = 7/8C white flour
1C pureed black beans = 1C white flour
Making Rice Krispie treats? Use 1C brown rice cereal + 2tbsp flax meal for the equivalent of 1C Rice Krispies.
Use applesauce, vanilla extract, or stevia as substitutes for sugar.
1C unsweetened applesauce = 1C of sugar *Use 1/4C less liquid in the recipe when using applesauce as a sweetener.
1/2tsp vanilla extract = 2tbsp sugar
1tsp liquid stevia or 2tbsp stevia powder = 1C sugar
To reduce fat in a product, use unsweetened applesauce, avocado, mashed banana, or chia seeds.
Replace half of the fat in a recipe with unsweetened applesauce.
1C pureed avocado = 1C butter
1C mashed banana = 1C oil or butter
2-3tbsp chia seeds + 1C water = 1C butter
Substitute mashed cauliflower for mashed potatoes. You can even run cauliflower over a grater to make cauliflower rice.
Greek yogurt is a great base for dips! Click on the recipes from Oikos® Greek yogurt below!
Salad dressings can add significant calories to your salad. Instead, make your own! Try these recipes courtesy of SparkPeople®.
Mandarin Dressing
1/4C balsamic vinegar, 1/4C orange juice, 1/2C olive oil, 1tbsp poppy seeds, 1tbsp Dijon mustard, salt to taste
Ranch Dressing
2C nonfat plain Green yogurt, 1 envelope Ranch dip mix, 1/2C skim milk
Honey Mustard Dressing
1 1/2tbsp olive oil, 3tbsp nonfat plain Greek yogurt, 1/4C balsamic vinegar, 1tbsp soy sauce, 1 1/2tbsp Dijon mustard, 1 1/2tbsp honey
Olive Oil and Lemon
1/2C olive oil, 1C lemon juice, 8 cloves chopped garlic, 1/2tsp pepper, 2tsp salt
References
(1) Office of Disease Prevention and Health Promotion. Eat Healthy, Be Active Community Workshops. Health.gov. Accessed December 7, 2014.
(2) The Greatist Team. Healthy Recipe Substitutions: Baking. Greatist. Published June 13, 2013. Accessed December 7, 2014.
(3) Tausig D. Healthy Homemade Salad Dressings. SparkPeople. Published May 18, 2011. Accessed December 7, 2014.
