Extension Report

Baldwin County Extension Office

302A Byrne Street

Bay Minette, AL  36507

Telephone (251) 937-7176 or

928-0860/943-5611 ext. 2222

FAX (251) 937-7285

 Amelia McGrew

Regional Extension Agent

Food Safety, Preparation & Preservation

November 17, 2009

Planning Your Healthy-Holiday Meals on a Dime

From Thanksgiving to Christmas is the most sacred and festive time of the year because it is a good opportunity to enjoy time with family and friends.  Alabama Cooperative Extension System offers 5 basic tips for families who want to continue their traditions without sacrificing good nutrition or putting a dent in their savings.  So here’s what we can do!

1. Think about your guests

Only prepare for the amount of people you will be feeding this year.  Excess is unnecessary; unless you plan to freeze your leftovers and eat later. Funds can be spent more liberally for a family of three than for a party of ten.  If possible, create a guest list ahead of the meal date.  The more mouths you have to feed, the more quickly you can eliminate more costly items or buy food in bulk, such as beef and more expensive meats.

2.  Plan your menu

Plan your holiday menu weeks in advance. By doing so, you won’t have to buy everything at once.  Plus, you’ll have time to make adjustments where needed and – reduce the stress that often comes with all of the holiday festivities.  Be sure to include foods from all of the major food groups, you can check this by looking at the latest food guide pyramid.  This chart is available by going to: http://www.aces.edu/pubs/docs/H/HE-0830/.  Make a meal plan that includes a variety of foods.  Different colored foods usually have different nutrients. 

3.  Inventory your pantry, refrigerator & freezer

Many expenses are accumulated with small items.  Check your pantry for seasonings, sauces and spices to determine what you have on hand.  If you need any of these items, they can be found at your local dollar store. Next, check the colder units for food that is already on hand.  There are usually, eggs, mayo and frozen vegetables already on hand, so go ahead and strike these from your list. 

4.  Consider substitutions

Select your must-have dishes.  Once you’ve assessed your meal plan, take a moment to consider if any of the items can be substituted for a cheaper item that may be in season.  You could buy scallions for chives, or yogurt for sour cream.  (For a complete list of ingredient substitutions, you can access the ingredient substitution chart from the aces website:  http://www.aces.edu/pubs/docs.)  Another idea to remember is, instead of buying sliced ham, it may be cheaper to purchase a whole ham and then slice it at home.  Preparing homemade food usually costs less than buying a prepackaged or precooked alternative.  Don’t be afraid to buy a couple of items that are non-branded.  Some offer great substitutes and don’t compromise the flavor.  You will need to know this well in advance.

5.  Don’t forget about sales!

Usually, around the holidays, grocers will run specials on some common holiday food items.  Take advantage of these specials, and remember to use coupons whenever possible.  A little extra preparation goes a long way to saving money on a holiday meal. 

And finally the big day. 

Preparation methods are just as important as the foods.  A roasted turkey, for example, is much healthier than a deep-fried one.  On the big day, pay attention to the amount of food on your plate.  Fruits and vegetables should take up half of the plate, with protein and whole grains each filling about one fourth of the plate.  Last but not least; try serving food in smaller containers or on smaller plates than usual to prevent overeating. 

For more information, you may contact Amelia McGrew, Regional Extension Agent, Food Safety, Preparation & Preservation at 251-574-8445.  Via email: mcgreaj@aces.edu.

Email address: mcgreaj@aces.edu

Phone number: (251) 574-8445

The Alabama Cooperative Extension System (Alabama A&M and Auburn Universities) in cooperation with the U.S. Department of Agriculture is an equal opportunity educator and employer.