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Healthy, low-cost meals are possible BUDGET EATING HOW TO FEED A FAMILY FOR A WEEK ON LESS THAN $170

September 16, 2007 12:35 am

DESPITE rising food prices, it's still possible to eat well for a reasonable price. I know--I recently took on the challenge of devising a week's worth of nutritious menus without spending more than a moderate amount of money.

The U.S. Department of Agriculture estimates food costs each year for families on thrifty, low-cost, moderate and liberal budgets. In June, it estimated that a family of four (two adults, two children ages 6-11) spends between $125 and $245 a week on food. Families on a moderate budget spend $201 a week, the USDA says.

My goal was to come up with an eating plan that would cost less than $201 a week--and perhaps even less than the USDA's "low-cost" budget amount of $161.80.

What I came up with was a plan that provides about 2,000 calories per person--including plenty of protein, calcium, fiber, and lots of fruits and vegetables--and that works out to $168 a week, or $42 per person.

Of course, prices may vary from place to place and week to week. And I calculated my amounts based on the true price of the food in each meal. In other words, one of my lunch menus, for example, includes a half-cup of grapes, or 30 cents worth, per person. But you may need to buy a $1.50 bag of grapes to get a single serving. Make sure to eat the rest to get your money's worth.

Keep reading for tips on smart shopping, and my example of a week's worth of healthy meals that will feed four for $168.

Buy fruits and vegetables when they are harvested locally, and you will get the best price.

If you're not sure what's in season, try visiting your local farmers market. Not only will you get fresh food and support local family farms, but you're likely to get good prices as well. For example, I recently bought apples for less than a dollar a pound at the farmers market, while I'm lucky to find them in grocery stores for that price even on sale.

My usual routine involves shopping at the farmers market on a Saturday morning and picking out several seasonal fruits and vegetables. Then I build a menu around the produce I've purchased and make a list of any remaining foods I'll need to buy at the supermarket.

Spending 20 minutes to plan meals for the week makes a huge difference. Not only do I save time cooking because I know what I'm making ahead of time, but I also spend less money. Having a targeted shopping list for the store stops me from buying costly extras that I don't need.

Once inside the grocery store, I spend more time on the perimeter of the store, near the outside walls. That's where the produce, breads and fresh fish and chicken are located. When I do roam up and down the aisles, I avoid most convenience foods. A lot of these foods are overpriced. For example, individual servings of oatmeal packaged with brown sugar cost several times more than taking individual servings from a large canister of oatmeal and adding brown sugar at the table.

Hot cereals like oatmeal and seven-grain cereal blends are often terrific buys compared with processed cold cereals. It's easy to spice them up by adding fruits such as dried cranberries or banana. A dash of cocoa powder, walnuts and a teaspoon of sugar make them taste almost like a brownie.

Buy larger containers when feasible, meaning if you have enough storage space and you will eat the item before it spoils.

I like to buy plain or vanilla yogurt in 32-ounce tubs. I spoon it into small dishes and add my own fruit, maybe some applesauce and cinnamon or sliced berries. This is more cost-effective than buying individual cups of fruited yogurt, and it takes only a minute.

If you own a bread machine, buy 5-pound bags of flour. You can bake a loaf of bread for 50 to 60 cents, while bakeries charge $1 to 4 for fresh bread. And instead of buying microwave popcorn in individual bags, buy a big jar of popcorn kernels--you'll get a lot more servings for the same price. You can make popcorn on the stovetop in minutes.

Another money-saving tip: Drink water, tea or milk rather than sodas and sports drinks.

Try replacing meat with less expensive protein sources, like hard-boiled eggs or cooked beans. You don't have to give up meat altogether, but eating it less often can help your budget.

If you love fresh herbs like cilantro for salsas, basil for pasta sauces and parsley for everything else, consider growing your own. Bundles of herbs are more expensive than buying a few windowsill-size flowerpots and seed packets.

Jennifer Motl welcomes reader questions via her Web site, brighteat ing.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.