Planning Meals: Use a Shopping List1
Claudia Peñuela2
Have you ever gotten home from the grocery store and realized you forgot to buy what you went for? Have you bought foods that you already have at home? Keep this from happening to you again. Write your shopping list before going to the store. Never go to the grocery store without your shopping list! The shopping list saves time and money. Gas for an extra trip to the store easily can add dollars to your grocery bill. And, the less you shop, the less likely you are to make an impulse purchase.
Make a Shopping List before Going to the Store
Keep a grocery list and pen where it's easy to use such as on the counter or fridge.
When you run out of something write it on the list immediately!
After planning meals and snacks and checking recipes, take an inventory of what's on the pantry, refrigerator and freezer and list those you need.
Determine how much you need and what can be stored safely.
Double check your staple items such as coffee, rice, and flour. If they are low, add them to the list.
Substitute foods when possible on your list after checking food ads and discount coupons.
Using Your List at the Store
Remember to take your list!
Stick to your list for added savings, but be flexible if you encounter sales.
Cross off items as you pick them up.
Purchase frozen and refrigerated foods last.
Check for any coupons. Compare the same size items from other brands to make sure the couponed item is the best deal.
Examples
Develop or find a grocery list that works for you. List can be organized according to store layout or by food group. Here are two examples of shopping lists:
Sample shopping lists
Based on MyPyramid |
Based on the Store Layout |
Grain Group Choose whole grains _Bread _Crackers _Cereals _Pasta _Rice _______________________________ _______________________________ Vegetable Group Choose dark-green and orange veggies _Fresh _Frozen _Canned _______________________________ _______________________________ Fruit Group Buy a variety of fruits _Fresh _Frozen _Canned _Dried _______________________________ _______________________________ Oil section _Olive _Canola Milk Group Choose fat-free or low-fat _Milk _Yogurt _Cheese _______________________________ _______________________________ Meat and Beans Group Go lean in protein _Beans _Fish _Poultry _______________________________ _______________________________ Other _______________________________ _______________________________ |
Fruits and Vegetables _______________________________ _______________________________ _______________________________ Canned Foods _______________________________ _______________________________ _______________________________ Baking Products and Seasonings _______________________________ _______________________________ _______________________________ Bread, Cereal and Grains _______________________________ _______________________________ _______________________________ Frozen Foods _______________________________ _______________________________ _______________________________ Meat, poultry, fish, and eggs _______________________________ _______________________________ _______________________________ Dairy and cold Foods _______________________________ _______________________________ _______________________________ Other _______________________________ _______________________________ _______________________________ |
Footnotes
This document is FCS8933, one in a series of the Department of Family, Youth and Community Sciences; Cooperative Extension Service; Institute of Food and Agricultural Sciences; University of Florida. Published November 2010. Please visit the EDIS website at http://edis.ifas.ufl.edu.
Claudia Peñuela, nutrition assistant – EFNEP; Department of Family, Youth and Community Sciences; Institute of Food and Agricultural Sciences; University of Florida; Gainesville 32611.
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