A Healthier Fast Food Diet

Healthy Eating on the Run

People are busier than ever, and when crunched for time, fast food is the go-to meal for many. It's easy, cheap, and fast, but often not healthy. While it's always healthier to prepare your own food at home, with a little forethought and planning you can avoid some of the worst foods and make healthier choices at fast food restaurants.

1. Watch Portion Sizes

Usually a small size is enough to satisfy your cravings. A small order of fries can be up to 100 calories less than its super-sized counterpart. A small sandwich or half a sandwich is often filling and will curb your hunger. You can even ask for the kid's meal to ensure smaller portions.

2. Go Deli-Style

Deli-style fast food restaurants offer many options that are lower in fat and calories. Choose whole wheat bread or a wrap, and add lots of veggies for a flavorful and filling sandwich. But skip the mayo!

3. Pick the Better Side

Forget the standard french fry side order – try fresh fruit or a salad. Most fast food chains offer these healthier options.

4. Add a Salad

Even if you do want those salty fries or that fried chicken, order a side salad as well. Fill up on greens and veggies to get fiber and vitamins. You may even feel more full and eat less of the unhealthy fast food.

5. Grilled Is Best

Even though chicken is a lean meat, many fried or breaded chicken options can have more fat and calories than a hamburger. Always choose grilled chicken over breaded or fried.

6. Snack Before Hitting the Road

You are more likely to give into temptation and stop in at a fast food joint if you are hungry. Before you go out, fill up on a healthy snack such as a piece of fruit, some veggies and hummus, cereal with skim or non-dairy milk, or low-fat yogurt.

7. Curb the Cravings

Be prepared for cravings and keep healthy snacks ready and available. Keep them in your car or in your desk at the office so you can ward off cravings and stay away from the fast food. Drinking plenty of water will also keep you feeling more full and less likely to give into temptation.

8. Hit the Supermarket

Instead of a fast food chain, take your lunch in a local supermarket. You can find pre-cut fruit and veggie options, along with snacks such as low fat string cheese or yogurt. Many supermarkets also have salad and sushi bars, or other ready-made healthy foods.

9. Hold the Mayo!

Whatever you order in a fast food restaurant, hold the mayo! Mayo is full of fat and just one tablespoon contains nearly 100 calories! Try mustard instead for a low-calorie, low-fat condiment.

10. Water Your Thirst

Water is the best way to quench your thirst. Don't add empty calories and sugar from sodas and other soft drinks to your meal. Water will help you feel full without adding calories to your diet.

Top 10 foods to try in Hong Kong!

Travelers are advised to read the FCO travel advice at gov.uk/foreign-travel-advice for the country they are traveling to.

All recommendations have been reviewed and approved as of 1 June 2017 and will be checked and updated annually. If you think there is any incorrect or out-of-date information in this guide please email us at goodfoodwebsite@immediate.co.uk.

Dining out is the social norm in Hong Kong and there's a wide range of dishes and restaurants to try. Navigate local markets and delicacies with our must-try list of food and drink.
 

3 top foodie tips

Food and cocktail combos

Cocktails are hugely popular with Hongkongers who love to experiment at events like the annual Wine & Dine Festival (26-29 October 2017), which last year featured such pairings as miso-marinated pork and a karate sour cocktail. Restaurant VEA offers a menu paired with inventive cocktails such as a consommé of shiitake mushrooms laced with whiskey.

Veggie trends

‘Hong Kong is seeing a boom in veggie food,’ says Australian chef Shane Osborne and according to chef Randy See of Le Port Parfumé, expensive caviar and white truffles no longer excite wealthy locals, who are more interested in the provenance of simple vegetables. And the quirkiest vegetable trend of all? Cindy Kuan of the Chinese Culinary Institute says it’s purple sweet potatoes, which appear in a huge range of snacks, including toast, cakes, sandwiches, and ice cream. Our suggestion for veggie eats? Sustainable eating hub Sohofama.

Smart street food

Blogger Janice Leung Hayes urges you to seek out modern twists on old-school snacks or street food, such as eggettes (a local style of waffle). You can also find upscale versions of staples like beef noodles and wontons, such as beef noodles in a lobster bisque-like soup.
 

Top 10 dishes to try

Yuanyang tea

Hong Kong-style milky tea mixed with instant coffee. A riff on Hong Kong milk tea is THE essential drink at cha chaan tengs (Hong Kong-style cafés).

Pineapple bun

Not actually very pineappley, but a soft pillowy sweet bread roll topped with a crunchy sugary top. The kind of portable breakfast Hongkongers takes to the office.

Char siu

Cantonese-style barbecued pork, marinated in five-spice, rose liqueur, soybean paste and glazed with honey or syrup: ubiquitous and essential to any Hongkonger’s diet.

Hairy crab

Only in season for a few weeks but this seasonal Hong Kong delicacy appears on menus all over town between late October and the end of November where the tiny crabs fetch about £30. With their rich color and egg-yolk consistency, they can be stirred into fresh pasta just like a sauce or used to make a bouillabaisse-type fish sauce.

Salt marinated chicken

A great way of cooking chicken, brined with a fabulously crisp papery skin of the kind you more often find on duck and suckling pig, like at culinary arts spot Duddells.

Cheung fun

Slightly slithery rice rolls served with a punchy sauce made with soy sauce, peanut butter, hoisin and chili sauce – try them at locals' favorite Hop Yik Tai Cheung Fun in Sham Shui Po.

Noodles

Egg noodles with shrimp roe. Eat them at the Lau Sum Kee noodle shop in Sham Shui Po – and if you want to recreate the experience at home, you could try adding to our veg-packed noodle & egg bowl.

Snake soup

If you’re brave enough, snakes are said to boost the circulation and are eaten as a warming food during winter. One of the many ingredients that are considered medicinal by the locals. Try it at Shia Wong Hip in Sham Sui Po.

Hot pot

After a long day at work, find a local hot pot restaurant around Causeway Bay if on the Island, while Mong Kok and Prince Edward are the places to go on Kowloon side. Try to order as many different types of food on the menu, cook everything yourself, and wash it all down with Blue Girl beers and Soju. It’s the proper local way to do it.

Bao buns

The pan-Asian bao bun craze has hit Hong Kong, too. Go to Little Bao for inventive fillings such as Szechuan fried chicken bao and fish tempura.
 

How to do it

Where to shop

‘Locals shop at both “wet” fresh food markets (gai see) and supermarkets,’ says Janice Leung Hayes. ‘The older generation usually shop daily – a hangover from when home refrigeration wasn’t the norm. Every district has at least one wet market run by the government, so you’re never too far from one.’

What to eat and when

‘To eat like a local at lunch, visit a noodle house,’ says Michael Larkin, restaurant manager at fashionable Korean restaurant Jinjuu. ‘They’re not pretty, but they are cheap as chips, and the flavors are so unexpected. Find a place that has a queue going around the corner and without a Westerner insight – you’ll have struck gold. Tsim Chai Kee, on 98 Wellington, is a personal favorite. ‘Hong Kong has some of the world’s best restaurants, but if you really want to eat like a local, you have to hit the night markets of Tsim Sha Tsui and Mong Kok,’ says Michael. ‘The choices are endless and cheap.’

Eating etiquette

‘Loudly slurping your ramen broth or noodle soup is not rude, but in fact a sign you appreciate it,’ says travel writer Chris Dwyer. ‘Leaving your chopsticks embedded in rice is a no-no, associated with funerals. Also, be very mindful of not confusing serving and personal eating chopsticks at group dinners – no one likes a double dipper!’

Chinese people love sharing a meal

‘For a family gathering, seniors are normally asked to start first as a sign of respect to the elderly,’ says Cindy Kuan. ‘If there are guests around the table, they will be invited to get their food first when a dish is being presented. However, guests should still wait until the host gives the signal to start.’ On how to find a good place to eat, she advises, ‘Look for crowds and queues. Hongkongers love a queue.’ Her blog is also a good source of recommendations. ‘If there’s a good or new noodle shop, they’ll queue for over an hour,’ says Carrie Poonki, who runs Hong Kong Foodie Tours. ‘Also, OpenRice is a useful local food-finding app to download.’

How to order

‘Ordering a meal is usually quite easy as most places have menus in Chinese and English, but don’t expect any help from the staff. If you’re going really local, there will be no pictures, no translation, nothing. So, go green, and order a vegetable dish like sou Choi to share,’ says Michael Larkin. ‘Try to spot a dish that looks appealing on someone else’s table, and say “Nigo”, meaning “this”.’ Chris Dwyer says Google’s Translate app scans any photos so it works well for menus.

What You Should Know About Colds in Newborn Babies!

All babies are born with some immunity to illness. Even so, it takes time for their brand new immune systems to fully mature. This makes babies susceptible to viral infections, which cause colds.

There are over 200 types of virusesTrusted Source that can cause colds. Luckily, most of the colds your baby gets will help increase their immunity. Even so, their very first cold can be scary for parents.

A baby can catch a cold at any age or time of year. In fact, they may get as many as 8 to 10 a year in their first 2 years. If your little one is around older children, their chances of getting colds may increase.

Common colds in newborns aren’t dangerous, but they can quickly escalate into conditions that are, such as pneumonia or croup. Any illness in a baby under 2 or 3 months old is a reason to call their pediatrician, especially if they’re running a fever.

Symptoms of colds in newborns

A stuffed or runny nose may be your first clue that your newborn has caught a cold. Their nasal discharge may start out as thin and clear, but turn thicker and yellowish-green in color over several days. This is normal and doesn’t mean your baby’s cold is getting worse.

Other symptoms include:

• fussiness
• fever
• coughing, especially at night
• sneezing
• reduced appetite
• difficulty breastfeeding or taking a bottle due to nasal congestion
• trouble falling or staying asleep

Colds in newborns have some of the same symptoms as other illnesses, such as the flu, croup, and pneumonia. This can make the diagnosis at home more stressful for parents.

Flu

If your newborn has the flu, they may have chills, vomiting, and diarrhea in addition to common cold symptoms. They may also have symptoms you can’t see and that they can’t tell you about, including headache, muscle or body aches, or sore throat.

Pneumonia

A cold can advance to pneumonia quickly. Symptoms include:

• shakes
• chills
• flushed skin
• sweating
• high fever
• abdominal pain or sensitivity
• worsening cough
• rapid breathing or difficulty breathing

Your baby may also develop a bluish tint to the lips or finger beds. This means your baby isn’t getting enough oxygen and should be taken to a hospital immediately.

Croup

If your baby’s cold escalates to croup, they may have difficulty breathing, hoarseness, and a barking cough. They may also make squeaky breathing sounds that sound like wheezing.

RSV

Respiratory syncytial virus (RSV) is a serious cause of the respiratory infection that can affect people of all ages. But it is particularly serious for babies because their airways are not fully developed.

Bronchiolitis

Babies are frequently hospitalized with bronchiolitis, an inflammatory respiratory condition that affects the smallest air passages in the lungs (bronchioles). It’s the most common cause of hospitalization in newborns. Viral bronchiolitis is often caused by RSV.

Causes of colds in newborns

Another name for a common cold is a viral, upper respiratory infection. They aren’t caused by bacterial infections and don’t respond to antibiotics.

Your baby’s pediatrician may take a blood test, urine test, or an eye or skin swab to determine if your baby’s illness is viral or bacterial. Bacterial infections sometimes develop as complications from viral infections. They can also cause illnesses, such as:

• pneumonia
• sore throat
• ear infections

Colds in newborns aren’t unusual. The viruses which cause them can live in the air and on hard surfaces for short periods of time. That makes it possible for the transmission to occur with or without direct contact with someone who’s sick.

Babies who are around older children may be more likely to get colds. But even a trip to the pediatrician’s office, a cuddle with a loving adult, or a stroll to the store can expose your baby to germs.

Breastfed babies have more immunity restedSource than babies exclusively fed formula. This is because breastfeeding supplies antibodies, white blood cells, and enzymes to your baby. These agents safeguard them from infection.

Breastfed babies have all, or part, of their mother’s immunity to the illnesses she has had or been exposed to. This doesn’t, however, mean breastfed babies are completely immune from colds.

When to see a doctor

A baby under 2 or 3 months old should be seen by a doctor if they have a cold. This will help safeguard against a more serious condition, and will also put your mind at ease.

Fever is one way your baby’s body works to fight off colds. Even so, a fever of 100.4°F (38°C) or higher in a baby who’s under 2 or 3 months old warrants a call to the doctor.

You should also call your doctor if your older baby, between 3 and 6 months, has a fever of 101°F (39°C) or higher.

No matter their age, a fever that persists for more than 5 days warrants a call to the doctor and likely a visit.

Keep an eye on all of your baby’s symptoms. They should see a doctor if they have any of the following symptoms:

• rash
• vomiting
• diarrhea
• persistent or croupy cough
• odd, unusual-sounding cry
• trouble breathing
• retractions — when the areas below and between the ribs and in the neck sink in with each attempt to inhale
• thick green mucus or bloody mucus from the nose or mouth
• fever for more than 5 to 7 days
• rubbing their ear, or other sign of physical discomfort or pain anywhere in their body
• signs of dehydration, such as not wetting as many diapers as they usually do
• refusal to nurse or take a bottle
• bluish tinge around nail pads or lips

You know your little one best. If they just don’t seem like themselves, call their pediatrician so you can rule out anything more serious than a cold. That’s what the doctor is there for.

Treating the cold at home

Home treatment for a newborn’s cold consists of helping them feel comfortable. Do’s and don’ts include:

Do’s

• Give plenty of liquids, including breast milk or formula (if your baby doesn’t take breast milk). A small amount of water may be offered to your baby if they’re over 6 months old.
• Suction out nasal mucus using saline drops and a suction bulb.
• Moisturize the air with a humidifier. Ask your doctor if they recommend a warm or cool mist type. Warm humidifiers may pose a burning risk to older, curious children.

Don’ts

• Antibiotics don’t work on viruses and shouldn’t be given as treatment for a cold.
• Over-the-counter (OTC) fever reducers, including Infants’ Tylenol, aren’t recommended for babies under 3 months unless directed by your baby’s doctor. Check with your pediatrician before giving any type of OTC medication to a baby under 1 year. These medications may also not be recommended for a baby who’s vomiting.
• Aspirin should never be given to a baby or child.
• Cough and cold medications aren’t recommended for children under 2 years.
• Vapor rubs, even those formulated for babies, can be irritating to airways. Don’t use these either on the skin or in a vaporizer.
• Don’t let your baby sleep on their stomach, even if they have congestion.

Other treatments for colds

There are no other treatments for an infant’s cold except the passage of time. The best thing you can do is make sure that you or another caring adult stays close by to provide comfort. This will help your baby relax and get the rest they need.

7 Tips to Attract Customers to Your Grocery Store!

Attracting more customers and increasing sales—these are the age-old conundrums affecting every retail business in the world, and grocery stores are no exception.

Supermarkets do have a notable advantage, however. Everybody needs to eat, right? Not so surprisingly, it's convincing grocery store customers to stay loyal that can be the biggest challenge. In fact, according to a recent study by the Food Marketing Institute: "Shoppers increasingly rely on a broad number of retail channels for grocery shopping, claiming no single retailer as their primary source for food."

What does this mean? That more and more people are relying on multiple stores to meet their needs. They go to the organic market for produce, to the discount warehouse club for bulk goods, and to their local neighborhood grocer for those last-minute items.

It's, therefore, a matter of convincing them to rely on you for most if not all of their grocery shopping needs.

Let's look at several ways to boost retail sales and increase customer loyalty at your grocery store.

Advertising

Grocery stores are no strangers to adverts. Whether promoted in circulars, flyers, or catalogs, multiple campaigns running simultaneously can have the most impact. Take care to ensure the deals are clear and concise, with a heavy emphasis on value, rather than merely pricing.

To effectively target customers, consider creating a digital presence for these ads, too. Digital advertising can help deliver deals via social media platforms, on a website where potential customers are looking up recipes, or in search engines, such as Google or Bing.

Loyalty Programs

Loyalty programs are other proven ways to improve customer loyalty and increase visits. Providing exclusive coupons, deals, gifts, and discounts if they purchase from you frequently inspires an emotional connection and makes customers feel special. Such programs also reward them when they return, resulting in your business becoming a must-go destination.

Data Gathering & Analysis

Intel is powerful. It will help guide the most effective approach and create a fact-based foundation for strategies going forward. Demographics, purchases made, frequency, favorite products, spend—this is all extremely valuable data that can be gleaned from loyalty programs. Once you have this, you'll be better informed when creating marketing campaigns and adverts, and relying on facts.

Customer Experience

Positive in-store experiences increase the likelihood customers will return. This could mean extra staff out on the floor to assist with inquiries, to ensuring checkout lines run as smoothly as possible.

Keep Up to Date

Always review labels, expiration dates, pricing, etc. Incorrect messaging, or even expired products on your shelves, can quickly damage a company's reputation as a reliable grocer.

Product Placement

Product placement plays a big role in customers purchasing certain products. Ideally, you'll want to rearrange your products, or even whole sections of inventory, at least once per quarter, to analyze how those placements performed. Adjust accordingly.

Technology

In an era characterized by near-daily technological advancements, it's no surprise that grocery stores are beginning to recognize the value of incorporating digital assets into their business models.

Enter: grocery store apps.

While customers are increasingly more comfortable conducting business and making purchases right through their mobile devices, grocery stores are catching on, utilizing grocery development apps for white label solutions and transporting customers to digital store aisles.

Keeping up in the industry means evolving along with it, and with 43% of millennials reportedly “using some kind of mobile app to grocery shop" in 2016, according to a "Shopper STAT" study by retail food industry research trade publication Progressive Grocer, the digital grocery space is only increasing in popularity, and perhaps the most important frontier for retailers to focus efforts.

This doesn't mean grocery stores should fear technology, but rather, embrace it, recognizing grocery apps as new ways to harness the power of ads, engagement, customer outreach, and customer service, while also offering customers new and convenient ways to make purchases at their stores.

50 Tips for Grocery Shopping!

As you might already know, I’ve got a big family — the wife and I plus six rugrats. Plus a cat and a dog. We can go through an awful lot of food. Groceries (along with the rent and car and gas) are one of our biggest expenses. I allocate as much in our budget as I can to groceries, simply because I want to make sure we’re never short on food. Also, cooking our own food is just so much less expensive than eating out.

And as I figure that most of my readers, whether they have big families or not, go grocery shopping now and then, I thought I’d pass along some of my favorite tips. These are not all my original tips — I’ve picked up dozens over the years from magazines, books and websites. But these are the best of them, plus some I’ve figured out on my own.

So pick and choose from among these tips, which I hope will be of use to you and your family:

1. Always go with a list. If you go without a list, you may as well just throw your money away. Better yet, donate it to me — I probably need it more than you. :) Seriously, though, you need to prepare a list of everything you need, pulling from your weekly menu (next tip) and checking to make sure you don’t have it in your pantry, fridge or freezer. Make sure you’re not forgetting anything. Now stick to that list.
2. Plan out a weekly menu. This is the best way to ensure that your list is complete, and that you have enough to serve your family dinner for the week. I often plan a weekly menu and then duplicate it for the next week — this way I can shop for two weeks at once. Be sure to plan a leftovers night.
3. Don’t go when you’re hungry. This is a common tip, but it’s true: when you’re hungry, you want to buy all kinds of junk. You’ll end up spending a lot more. Eat a good meal first, and you’ll be more likely to stick to your list.
4. Have a budget. When I go to the store, I know exactly how much I can spend. Then I try my best to stick within that limit. If you don’t know how much you can spend, you’ll certainly spend too much.
5. Do a rough running tally. Related to the above tip, if you want to stay within your budget, it’s best to know where you’re at. Then, when you can see you’re going to go above it, you can decide whether you really need that 10-lb. box of bon bons. I keep a running tally on my grocery list, just rounding off so I can do some quick math. An item costs $1.85? I say $2. Then I don’t need a calculator or all those complicated math skills.
6. Keep a list on your fridge, and write things down immediately. When you run out of something, don’t leave it to your memory. Jot it down immediately, and you’ll never have to run back to the store because you don’t have eggs.
7. Make a pantry checklist. Make a checklist of everything you normally stock in your pantry. Keep it posted on the pantry. Put a slash next to each item for the number of items you have (if you have two cans of stewed tomatoes, put two slashes). Then, when you use something, turn the slash into an x. This makes it much easier when it comes time to make your list.
8. Keep things stocked for quick-n-easy meals. Easy meals for us might be spaghetti or mac-n-cheese or a quick stir-fry. We’ve always got the ingredients on hand, so we can whip something up fast when we’re feeling lazy.
9. Buy in bulk when it makes sense. If you can save money, over the course of a month or two, by buying in bulk, plan to do so. But be sure that you’re going to use all of it before it gets bad — it isn’t cheaper to buy in bulk if you don’t use it.
10. Keep your receipts, then enter into a spreadsheet. This will be your price list. Use it so you know when bulk or sale items are a good deal. It’s also a great way to comparison shop between stores — buy your baking goods in Store A but your fresh fruits in Store B. The spreadsheet can also serve as a checklist to use when you’re compiling your shopping list.
11. Buy frozen veggies. While fresh veggies are a little better, frozen veggies are almost as good, and much better than nothing. And since you can keep them in the freezer, they rarely go bad.
12. When you’re running low, write it down. Don’t wait until you run out. when you see there’s only three toilet paper rolls left, put it on your list. Because when you run out, it will be too late. :)
13. Cut back on meat. Meat is expensive. We have vegetarian meals several times a week (think pasta or chili) and for other meals, you could just use a little meat as a kind of seasoning instead of the main ingredient — think Asian, Indian and other such cultural food. Actually, I eat vegetarian all the time, but the wife and kids do a little of each.
14. Pack your own lunch snacks. Buying pre-made snacks is convenient, but a big waste of money. Buy little baggies and buy the snacks in bulk, then it will take just a few minutes to pack some snacks for lunch each day.
15. Make leftovers for lunch. Plan to cook a bit extra for each dinner, so that you’ll have leftovers for your lunch and for the kids’ lunches. Pack it right away, after dinner, so you don’t have to worry about it in the morning.
16. Cook a lot, then freeze. Alternatively, you can cook a whole mess of spaghetti (for example) and freeze it for multiple dinners. A great idea is to use one Sunday and cook a week’s (or even a month’s) worth of dinners. Plan 5-6 freezable dinners and cook them all at once.
17. Always have batteries, toilet tissue and light bulbs. And other necessities that you always seem to run out of — buy a whole bunch when they’re on sale, or buy in bulk. Be sure to check to see if you have these items before you go to the store.
18. Try crock pot dinners. We discovered these in the last year, and they are easy and cheap and tasty. Cut up a bunch of ingredients, throw them in the pot in the morning, and have dinner ready for you when you get home. Can anything be more perfect than that? I submit that it cannot.
19. Clip coupons. I know, sometimes they seem like too much trouble. But it’s not really that hard to clip a few coupons and toss them in a coupon envelop to take on your grocery shopping trip. And you can save 10-20% of your bottom line with coupons. Check store entrances, newspaper and flyers for coupons.
20. Only use coupons for items you were already planning to buy. Don’t let them trick you into buying something that’s not on your list, just to “save” money.
21. Look for specials. Every store has specials. Be sure to look for them in the newspaper, or when you get to the store (they often have unadvertised specials — look on the higher and lower shelves for deals). Don’t buy them unless they’re things you always use.
22. Try the store brands. Brand names are often no better than generic, and you’re paying for all the advertising they do to have a brand name. Give the store brand a try, and often you won’t notice a difference. Especially if it’s an ingredient in a dish where you can’t taste the quality of that individual ingredient.
23. Cut back on your “one-item” trips. They waste gas, and almost inevitably, you buy more than that one item. If you plan ahead, make a weekly menu, and shop with a list, this should drastically reduce the number of trips you make for a small number of items. But if you still find yourself running out for a few items, analyze the reason — are you not making a good list, are you forgetting some items from your list? Stock up on the things you frequently go out for.
24. Sugar cereals are a bad buy. Lots of money for no nutrition. Look for whole grain cereals with low sugar. Add fruit for better flavor.
25. Be watchful at the register. Keep an eye on the scanner — you’ll keep the cashier on his toes, and catch any mis-priced items.
26. When there’s a sale, stock up. Sale items can be a great deal. If it’s an item you normally use, buy a bunch of them.
27. Comparison shop. Look at the different brands for a certain type of product, including store brands. Sometimes there will be a significant difference. Be sure you’re comparing apples to apples — you need to divide the price by the amount (ounces, pounds, etc.) in order to get the comparable unit price.
28. Go during slow times. One of my favorite times to shop is late at night. But during working hours or other non-peak times is good too. Avoid right after 5 p.m., on paydays and near major holidays.
29. Know when the store stocks its fresh fruits and veggies. In my area, that makes a big difference. Fruits and veggies can go bad quickly, because they have to be shipped. So I know that the store re-stocks on Thursdays, and so I usually go on Thursdays or Fridays, otherwise I’ll be getting old items.
30. Plan one big trip a month for bulk staples. You can get fresh items at another store on other weeks, but doing a big bulk trip will cut back on the expense and amount you have to carry for the other three weeks. Avoid buying on impulse at the bulk store too — just because they sell a lot of it doesn’t mean you’re saving, if you weren’t planning on buying it in the first place.
31. Avoid trips to the corner store. Or the gas station! These are some of the most expensive stores. (Ranking right up there with airport stores.)
32. Try co-ops. You can often save a lot of money at these types of places for staples.
33. Consider shopping at two stores. There’s no store with a monopoly on savings. Each has savings on different items on different weeks. You might switch between two stores on alternate weeks.
34. Think deep freeze. If you really want to save, you’ll need a big freezer. Ask around — someone you know might have a relatively new model they don’t need anymore. You can use freezers to stock up on meat, frozen veggies, and similar staples, and to freeze big batches of pasta, casseroles, and other dinners you prepare ahead of time.
35. Use everything possible. Got a bunch of leftover ingredients (half an onion, a bit of tomato, some pasta, a few other veggies?) … combine them for a quick meal, so that these don’t go to waste before your next grocery trip. The more you can stretch the food, and the less you waste, the less you’ll spend in the long run.
36. Don’t waste leftovers. Have a list on your fridge of what leftovers are in there, so you don’t forget about them. Plan a leftover night or two, so you’re sure to eat them all. Pack them immediately for lunch, so they’re ready to take the next morning.
37. Don’t buy junk food (or buy as little as possible). Junk food not only costs a lot of money for about zero nutrition, but it makes you and your family fat and kills you. Talk about a bad deal! Opt for fruits and veggies instead.
38. Rain check. If an item is on sale but the store has run out of stock, ask for a rain check.
39. Go when the kids are in school. When you bring kids, they will pester you and pester you until you buy some kind of junk food. Even if you’re able to stick to your guns, it’s not pleasant saying no 10 million times. In most cases, you’ll save money shopping without the kids.
40. Go for whole foods. The processed kind is lacking in nutrition and will make you fat. Look for things in their least processed form — whole grain instead of white or wheat bread, fresh fruit instead of canned or juice, whole grain cereal or oatmeal instead of all other kinds of cereal. You get the idea.
41. Read labels. Look for trans fat, hydrogenated oils, high amounts of sugar, saturated fat, lots of sodium, cholesterol. Then avoid them like the plague. Look instead for fiber, good fats, protein, vitamins, calcium.
42. Clean out your fridge. You’ve got stuff growing in there and turning from solids to liquids. The leftovers have begun to organize their own political party. Toss em out and make room for the new.
43. Stick to your list. Avoid impulse buys. They are almost always bad, and even if it’s just a couple dollars, they will add up to $50-100 for a trip. Over the course of a year, that can mean thousands. Tell yourself you will not buy anything that’s not on your list unless it’s an absolute necessity (why isn’t toilet paper on my darn list?).
44. Use store savings cards. These can add up to big savings over the long run.
45. Cut back on your restaurant eating. It’s never cheaper or more nutritious than eating at home. Plan your dinners (see above tip) and bring your lunches to work and save a ton of money.
46. Avoid frozen dinners or prepared entrees. Again, these cost way more and are usually much less nutritious.
47. Drink water. If you regularly drink iced tea, Tang, sodas or other types of drinks, cut those out completely and just drink water. It’s much better for you, and much cheaper.
48. Prepare your grocery list by aisle. If you regularly shop at the same stores, organize your list so that you can easily find and check off items as you walk down the aisle. We always shop from right to left, so we’re not constantly running back and forth in the store.
49. Get cloth grocery bags. You’ll save tons of plastic over time, and help the environment tremendously.
50. Pack healthy snacks for the kids. Whole wheat crackers, popcorn, cut-up fruit, raisins, and other kid-friendly snacks are much better than the junk you often see in kids’ lunches. And cheaper.

What are your tips? Add to this list in the comments.

Other family day articles:

• Best All-time Children’s Books
• How to Teach Your Kids Good Habits
• Get Your Kids Outdoors
• 100 Ways to Have Fund with Your Kids for Free or Cheap
• Family Day and Family Meetings
• Baby Makes Eight: Raising Six Kids, Part 1 (Finances)
• Baby Makes Eight: Raising Six Kids, Part 2 (organizing)
• Positive Parenting