The rising cost of food across the nation is impacting families everywhere, including those here in Central Texas. Many people must be more careful with food dollars and are looking for ways to cut back on waste. One of the most important aspects of controlling costs is to plan your meals.

The USDA's Food Stamp Nutrition Education Program has been involved in helping people learn how to cut costs for decades. They have good advice and many easy tips to make meal planning and shopping easier for Food Stamp users. We've adapted part of their nutrition education series to apply to any consumer who wants to save on food costs.

Why Plan Meals?

Meal planning is the most important aspect of controlling your food budget. Many shoppers head for the grocery store without a plan, so they end up buying food 'just in case' they need it. Meal planning saves:

• Money. Food that spoils must be thrown away or mismatched ingredients that don't result in a meal must be supplemented by extra purchases. Buy only what you need.
• Time. You know what you are serving so you don't have to search cabinets or the fridge or wait for something to thaw out.
• Effort. Pre-planning meals take a little energy, but saves you a lot during actual meal preparation.

Meal Planning Tips

Meal planning doesn't have to be a daunting task. These tips work.

• Make planning a habit. A meal plan won't help unless you actually do one - generally every time before you shop.
• Recycle your menus. Weekly plans can be used again - just not the same plan every week.
• Stay flexible. Plans should be easy to switch around if necessary.

How to Make a Meal Plan

If you never took a food prep class in school or didn't learn the technique from your mom, the following steps can help make it easier.

• Decide how often you will shop and select a budget.
• Know how many people will be eating at each meal so you don't buy too much food.
• Plan for breakfast, lunch, dinner and snacks.
• Write down the ingredients you need for each meal.
• Keep a grocery list in the kitchen so you can remind yourself when you run out of staples.

Grocery Shopping

Plan your grocery shopping when you make your meal plan. A good time to pick is when weekly sales flyers for grocery stores come out. You may be able to make meals based on foods that are on sale. Here are some other tips:

• Never Shop when you are hungry or thirsty.
• Compare prices. Watch for sales and specials, then shop at the store that offers you the best value.
• Only use coupons for foods you are planning to use anyway. Coupons only save money if the product you buy is cheaper than a competing product.
• Compare unit prices. Sometimes a larger container will be a better buy per serving, but not always.
• Consider buying store brands or generic versions of food. Many store brands are just as nutritious and taste just as good as higher priced brand names. Many grocery stores now even market their own organic products.
• Keep your cabinets and fridge organized so you can see food you already have.
• Make a list and stick to it.
• Make sure your list sticks to your budget.

When you are at the check-out counter, keep an eye on the cash register to make sure you are charged sale prices for the items you buy. If not, speak up.