Use Grocery
List to Save
Time, Eat Healthier
Perhaps
you've heard that it's a good idea to shop with a grocery list. Yet even
when you make a list, you still forget to buy foods you need. Do some
types of lists work better than others?
Many organizational
experts recommend making some type of list with similar items placed together.
Grouping foods by category on your grocery list helps you remember food
items and avoid a return trip to the store. Also, by grouping foods together,
you're less likely to double back in the store for a food missed when
in a particular section.
To save
time, you might develop a form you can photocopy or print from your computer
for weekly use. Keep your list in a central location where your family
can add to it as needed. Some people keep it on their refrigerator with
one of those strong magnetic clips. Other people store theirs in a cupboard
drawer. Be sure there's a pencil nearby if possible, attach your pencil
to a string!
Developing
Your Master List
Here are
some tips for developing a master list for ongoing use. Suggested category
headings are given in the section following these tips. Leave enough space
between headings to write in the number of items you're likely to include
in that category. Modify as works best for you. Also, check the many organizational
books on the market for additional ideas.
- Consider
listing foods by categories based on the Food Guide Pyramid Food Groups.
This helps assure that your meals include a mix of healthy foods.
You
might include "Fats, Oils and Sweets" as a category for candy, pop,
jelly, etc. This provides a visual check for using this Food Guide
Pyramid grouping in moderation.
- Some
people like to arrange the categories in their list around the order
in which foods are found in the store. Their master list may include
such headings as "canned goods," "frozen foods," "fresh produce" and
so on.
The
best way to develop this type of list is to go up and down the aisles
of your store and record headings that describe your food purchases.
Use the informational signs located in each aisle as a guideline.
Or, check if your store provides a map showing where products are
located and develop your master list from this.
Be
aware that stores do change where they place foods. Also, this type
of listing works best if you shop mainly at one store.
- Add
some type of catch-all grouping for condiments, staples and other food
items that don't fit anywhere else.
- Include
categories for non-food items that you purchase at the grocery store
such as health and beauty aids and household supplies. Grouping these
together has an added benefit of helping you see how much of your "grocery"
bill is going for items other than food. In reality, it may be toilet
paper or tooth paste rather than tomatoes or tuna that add the most
to your "food" costs.
- If there
are foods and other items that you must have every week, give
yourself a reminder by making them a permanent part of your master list.
For example, if you always like to have some carrots in the house, write
carrots under your Vegetable category heading. Then, if you need
carrots that week, circle that item.
- "Play"
with your master list for at least a month to find what works best for
you.
Suggested
Category Headings
Here are
some sample category headings for a master list and an example of one
possible "must have" item you might include under each. Use these examples
as a guideline in creating your own personalized list and must have weekly
foods for your family:
- Bread,
Cereal, Rice and Pasta: Bread
- Vegetables:
Carrots
- Fruits:
Orange juice
- Milk,
Yogurt and Cheese: Milk
- Meat,
Poultry, Fish, Dry Beans, Eggs and Nuts: Eggs
- Fats,
Oils and Sweets: Olive oil
- Staples,
Condiments and Miscellaneous Foods (spices, baking powder, etc.):
Mustard
- Health
and Beauty Products: Toothpaste
- Household
Items (laundry soap, light bulbs, etc.): Coffee filters
Follow
this link to a sample master Grocery List
and write in (1) your own "must have" foods and (2) additional foods you'll
need the next time you shop.
Tips For
Using Your List
Here are
a few tips for using your list:
- List
brand names, can sizes, etc. as needed especially if others are shopping
for you.
- Sometimes,
you may wish to wait until you're at the store before deciding what
specific foods to buy within a category. For example, you may wish to
view the types of fresh fruits or check out meat specials before deciding
on your purchase. To assure that you get enough foods for your meals,
simply write how many items you need from that group. For example, if
you need meat for 7 meals, write "7 meats."
- Remember
that time spent developing a list is usually less than time spent returning
to the store for a forgotten item. Having a list may also contribute
to your overall meal quality. For example, do you really like to strain
your coffee through a paper towel when you're out of filters!
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