{"id":11835,"date":"2022-01-06T15:46:25","date_gmt":"2022-01-06T20:46:25","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=11835"},"modified":"2026-02-17T16:03:15","modified_gmt":"2026-02-17T21:03:15","slug":"saving-money-on-food-for-the-new-year","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2022\/01\/06\/saving-money-on-food-for-the-new-year\/","title":{"rendered":"Saving Money on Food for the New Year"},"content":{"rendered":"<p><em>\u2014 By Brenda Bracy, <a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/04\/15\/meet-the-bloggers\/#Expanded-Food-and-Nutrition-Education-(EFNEP)-Community-Education-Assistants\" target=\"_blank\" rel=\"noopener noreferrer\">Expanded Food and Nutrition Education (EFNEP) Community Education Assistant<\/a><\/em><\/p>\n<p>This blog post is the second of our \u201cAsk EFNEP\u201d series where members of <a href=\"https:\/\/extension.umaine.edu\/food-health\/efnep\/\" target=\"_blank\" rel=\"noopener noreferrer\">UMaine Cooperative Extension\u2019s Expanded Food and Nutrition Education Program (EFNEP)<\/a> answer questions they are asked when delivering food and nutrition programs.<\/p>\n<p>This question was answered by Brenda Bracy. Brenda has worked with EFNEP in Cumberland County for the past 25 years. Brenda says, \u201cBeing involved with this work for 25 years has allowed me to connect with people of all ages, and deliver a variety of nutrition lessons and activities. Overall, the best part of my job is knowing I\u2019ve helped empower clients to stop, look, and make wiser choices when it comes to grocery shopping, cooking, and eating healthier for themselves and their families. When I\u2019m not at work I enjoy spending time with my husband, two daughters, two grandchildren, and my dog Molly. I also love to cook, garden, travel, and stay active.\u201d<\/p>\n<p><b>Question:<\/b> I\u2019m looking for ways to save money on my food bill in the new year. What are some ways I can do that?<\/p>\n<p><b>Answer:<\/b> When I\u2019m trying to budget the cost of my groceries, I rely on two core strategies:<\/p>\n<ol>\n<li>Planning<\/li>\n<li>Being flexible when meal planning<\/li>\n<\/ol>\n<h2>Planning<\/h2>\n<ul>\n<li>The first step when planning is to decide how much money you have available for food and then to figure out how much food you\u2019ll need to meet the needs of your family. Begin by keeping track of spending to get an idea of the amount that is needed. Then plan to shop either weekly or monthly. Note that fewer trips to the grocery store either weekly or monthly can save you money on transportation costs while decreasing your chances of spending more money while in the store. Other tips include: Keeping a list of items you run out of, and items needed for meals and snacks you plan to prepare.<\/li>\n<li>Checking cupboards and your refrigerator and freezer to see what you already have so you won\u2019t buy unnecessary or duplicate items.<\/li>\n<li>Comparing grocery store prices by using store flyers or online store websites.<\/li>\n<li>Planning also involves using the five food groups from <a href=\"https:\/\/www.myplate.gov\/\" target=\"_blank\" rel=\"noopener noreferrer\">MyPlate<\/a> to ensure that you are planning meals with foods from these food groups such as beans, eggs, milk, peanut butter, or tuna. Be sure to plan together with family members to ensure meals and snacks contain foods that everyone likes.<\/li>\n<\/ul>\n<p>Some grocery stores have online digital grocery fliers and menu templates that allow you to create a shopping list, compare prices, and shop virtually. In addition, they offer customer loyalty rewards like coupons and a cash amount off a certain amount spent like $5 off a $40 purchase.<\/p>\n<h2>Be Flexible When Meal Planning<\/h2>\n<p>The more you practice cooking at home the easier it becomes. You begin to organize and know your kitchen. Having an organized supply of <a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/08\/26\/top-10-kitchen-essentials\/\" target=\"_blank\" rel=\"noopener noreferrer\">cooking supplies<\/a> like sharp knives, a cutting board, mixing bowls, baking sheets, and saucepans makes the job easier. Also, having a ready supply of staples like flour, baking powder, vegetable oil, eggs, and spices allow you to whip up pancakes, muffins, or quick breads.<\/p>\n<p>It\u2019s fun to get creative and experiment with recipes. You can add different ingredients to make a recipe healthier or change the flavor. I\u2019ve made mac and cheese and know my family likes spinach so I added spinach and it was enjoyed by all. Another time, I added cocoa powder to a chili recipe, and it brought the flavor to a new level! Most recipes don\u2019t need to be followed exactly and many times can be modified to be healthier. For example, I\u2019ve reduced sugar, and fat in many recipes, and they still came out with delicious results. With practice, cooking really gets easier and tastier.<\/p>\n<p>I\u2019ve also discovered that the high cost of meat as a protein source can raise my food budget substantially. To offset this cost, I\u2019ve learned to use protein alternatives whenever possible. Remember that there are a variety of choices in the protein food group. Plant-based proteins like beans, nuts, seeds, and tofu can be lower in price. Also, eggs and some canned fish can be healthy protein foods and usually cost less per serving; overall, helping you to spend less, and stay within your budget. Also, watch for sales in the store, and be willing to give up a higher-cost protein choice for the one on sale if it\u2019s another family favorite.<\/p>\n<p>For example, black beans are a delicious and cheap source of protein. Check out our delicious <a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/black-bean-squash-chili\/\" target=\"_blank\" rel=\"noopener noreferrer\">Black Bean and Squash Chili Recipe<\/a>.<\/p>\n<p>Take advantage of the nutritious recipes on our <a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/\" target=\"_blank\" rel=\"noopener noreferrer\">Mainely Dish website<\/a>, and start saving today!<\/p>\n<h2>Resources<\/h2>\n<ul>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/efnep\/\" target=\"_blank\" rel=\"noopener noreferrer\">UMaine Cooperative Extension\u2019s Expanded Food and Nutrition Education Program (EFNEP)<\/a><\/li>\n<li><a href=\"https:\/\/www.myplate.gov\/\" target=\"_blank\" rel=\"noopener noreferrer\">MyPlate<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/08\/26\/top-10-kitchen-essentials\/\" target=\"_blank\" rel=\"noopener noreferrer\">Top 10 Kitchen Essentials<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/black-bean-squash-chili\/\">Black Bean and Squash Chili Recipe<\/a><\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/\">UMaine Extension Healthy Recipes<\/a><\/li>\n<\/ul>\n<p>This post was originally published based on the 2020\u20132025 Dietary Guidelines for Americans and the MyPlate model. While the foundational information here remains valuable, you can find the most current recommendations at <a href=\"https:\/\/www.dietaryguidelines.gov\/\" target=\"_blank\" rel=\"noopener\">DietaryGuidelines.gov<\/a>.<\/p>\n<p>Last Updated: February 2026<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u2014 By Brenda Bracy, Expanded Food and Nutrition Education (EFNEP) Community Education Assistant This blog post is the second of our \u201cAsk EFNEP\u201d series where members of UMaine Cooperative Extension\u2019s Expanded Food and Nutrition Education Program (EFNEP) answer questions they are asked when delivering food and nutrition programs. This question was answered by Brenda Bracy. [&hellip;]<\/p>\n","protected":false},"author":160,"featured_media":11838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[260,259,11,258],"tags":[],"class_list":["post-11835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spoonful-food-and-the-environment","category-spoonful-nutrition","category-spoonful-recipes","category-spoonful"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Saving Money on Food for the New Year - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"Looking to cut costs on food for the New Year? 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