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10 Food Shopping Tips to Buy Wisely & Stay Healthy | Amoils.com

 width=If you are able to grow at least part of your own food supply, you will know what a bonus this can be in terms of freshness, taste and of course cost. But even if you are not able to grow your own, using some common sense and doing your own research can reap rewards when trying to cut the cost of feeding yourself and your family. Keep an eye out for suitable coupons and take advantage of store discounts and specials such as two for the price of one.

Here are those top ten

1. Always cruise the outer aisles of the supermarket to pick up the fresh produce and other items and steer clear of the center of the store where all the processed and convenience foods are housed and which are not going to give you or your family a healthy diet. Try to stick to fresh organic produce whenever you can but if not, go for the freshest, locally produced fruit and veggies you can find. Farmers Markets are often the best place to go for seasonal and reasonably priced items. Veggies should be light steamed or eaten raw in salads or juiced. 2. Go smaller on the meat, fish and chicken portions for your supper dishes. One portion of meat for example should be no bigger than the palm of your hand and no thicker than your thumb. You may find you have been eating far too much meat. For example, bulk up spaghetti bolognaise with the addition of legumes, eggplant, grated carrot and chopped celery. 3. Always avoid pre-packaged produce that has been cut up and bagged ready for you. Rather go for the whole living food and do the preparation yourself. It is healthier, fresher and usually less expensive. 4. Breakfasts are one of the most important meals of the day and free range eggs are so useful and economical to cook at this time. Soft boiled eggs, scrambled eggs or poached eggs with a slice of organic bread gives an excellent start to the day. Oatmeal is another reasonably priced standby. Make a big pot of oatmeal so everyone has their own bowl with a little milk added and cinnamon or raw honey to sweeten. You can add nuts or dried fruit for an extra treat. 5. Provide lunch boxes for everyone - using your own healthier ingredients rather than commercial snacks and sodas which are often the only things on offer when you or a family member starts to feel peckish at work or at school. 6. Look out for a local bakery that offers fresh, organic bread but minus the bleached white flour or bromides (bromine) as these are both unhealthy. Organic sourdough and sprouted grain breads are the healthiest. Look into the cost of buying your own bread making machine to keep your family fed and to fill the kitchen with the lovely scent of freshly baked bread. You can often buy your ingredients from bulk bins. 7. Grains and legumes or rice and beans will add lots of bulk for hungry tummies. Look out for organic rice and beans from bulk bins which are healthy and often cheaper. Add good oils such as coconut oil or olive oil, lemons and spices for tasty flavor. If you buy bulk dried beans, they should be soaked overnight for boiling the next day while organic lentils, black beans and garbanzo or chick peas do not require any soaking time. 8. Make your own soups by slow cooking in the old fashioned way with lots of veggies, potatoes, onions and even meat bones. A huge pot will mean you have further servings stored in the refrigerator for other meals. 9. Sprouting is a great way to start providing your own food. Broccoli or lentil sprouts from seed give you a great organic boost. Here is how to do your own sprouting. 10. Don't allow yourself or your family members to be swayed by aggressive advertising. The International Association for the Study of Obesity reported last June that children continue to be inundated with advertising that promotes an unhealthy diet. Educate and be a good role model yourself. Eventually, they will come around from your influence!