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well as provide foods high in nutri–
tive value.
An important point to keep in
mind is the number of people for
whom the food is being planned,
bought and prepared. Avoid waste
by careful planning and use of
food.
Use foods in their natural state
whenever possible and feasible. In
general the less processed foods
have more nut r itive value tha n
tbose that have been highly rcfined .
Even though some of the nutrients
removed may again be replaced,
they may not be of the same quality
or in the same amounts as in the
original product. Sorne are never
replaced.
Before deciding on your menus
for the week, become aware of the
most abundant local foods that are
high in nutrit ive value and the most
economical. These foods may be
dilferenl from what has become a
routine part of your diet.
Food Buying
After making a menu for mcals for
a week, check lo see what items
you already havc and what you
need to huy. Have a shoppi ng list
based on the menu needs for the
week. This is a must if you want to
use your time and money to the
best advantage. Avoid impulse buy–
ing. Make substitut ions onl y if you
find a better huy than the item that
you planned to use.
Become familiar with food prices
as you shop. Also s tudy food adver–
tisements in the newspapers lo find
out prices. Compare the cost of
convenience foods with the cost to
make the items from the various
ingredients yourself. Discuss food
prices with friends to see what
mighl be avai lable. Keep a list of
prices of frequently purcbased food
items to refer to for more effect ive
use of your food money. When
shopping, keep track of the money
you spend as you select the items so
you will know the approximate cost
before it is time to pay the
cashier.
Consider your storage space and
equipment when deciding on the
quantity to huy at one time. Where
possible, and if adequate slorage is
avai lable, plan to huy enough to last
a week. Exceptions would be per–
ishable items suc h as mi lk a nd
12
Milk is generally
considered fairly abundant
and economical, but in
sorne parts of the world, it
is scarce and expensive.
fresh green, leafy vegetables.
Learn t he source of the best buys
of high quality food that also meet
your needs.
T
n some instances the
price may be a bargain, but the
products are no bargain!
Quality as well as price is impor–
tant!
The roadside fresb produce
stand may sound like a better
p lace to shop than t he regular
marketplace. But be su re to con–
s ider the traveling time needed. l f
a long distance is involved the fuel
costs may cause the purchase to
be more expensive than in local
markets.
Buying in large quantities or
co-op buying may sound like a
great idea when the savings on
food items are ment ioned- but is
it always?
lt
depends on your needs. 1f
you end up with items that spoi l
befare they can be used it could
be more of a n expense rather tha n
a savings. l t is imporlant to pur–
chase food while it is at peak (top)
quality and also use it before it
deter iorates or spoils.
To be an elfective buyer you
need to become aware of what con–
s titutes quali ty in food products.
S ize is not necessarily a good cr ite–
ria. The largest eggs may j ust cost
more to huy, not be superior in
quality. Most recipes assume that
medium or large eggs will be used,
not
the more cost ly, extra large or
jumbo ones.
With berries, fruits and vegeta–
bies, as well as fis h and poultry,
freshness is an important consider–
ation. Where possible it is helpful
to find out delivery times at the
market, especially for the more
perishable items. With this in mind
you may be able to plan you r shop–
ping at times when these items are
freshest.
Purchasing a whole chicken and
c utting it up yourself is usually
cheaper t han buying onc already
cut up. Becomc aware of the possi–
ble cu t s available f rom cer tain
roasts or pieces of meat. Variety
can be added to the menus by buy–
ing a larger cu t and dividing it in to
pieces for various uses you rself. For
example, a large slice of round
steak or roast can be cut into pieces
su itable for broiling, grilling or fry–
ing and can also be cut into pieces
for braising or cooking in a small
amount of liquid.
Coupons may be regarded by
sorne as a sure way to save money.
But are they always? l f by using
the coupons you would savc money
on an item you ordinarily would
use, the answer is yes.
If
you would
not ordinarily huy the item the
answer is no.
Storage and Preparation
Proper s torage may mean the dif–
ference between using and losing
the items you huy.
If
frozen foods
have been bought they should be
stored in the freezer promptly or
used quickly. l f there is no ade–
quate storage for perishable items
such as poultry, fish and meat, they
should be bought daily, in amounts
that can be consumed on that day,
unless the climate is cold enough to
store them without refrigeration or
freezing.
Now consider food preparation.
Along wi th conserving the most
nutritive value of the food it is
important to make the best use of
food and of your time. Avoid soak–
ing vegetables in water to keep
them crisp as this causes a loss of
nutrients. Foods cooked whole or in
large pieces usually retain more
nutritive value than when cut in
smaJI pieces.
Other important nutrient saving
(Continued on page 43)
The
PLAIN TRUTH