Taste: Good for you ... and your budget

When finances get tight, luxuries are the easiest and most obvious things to cut.
Not always so obvious is how to cut spending on the essentials, such as food. But with the price of what we eat predicted to soar at near historic levels this year, it's well worth looking for ways to cut spending.
This year the overall cost of food is expected to rise 3 to 4 percent, which is on top of a 4 percent hike last year, the highest jump since 1990, according to federal data. Average years see increases of 2½ percent.
This year's increase could translate into hundreds of dollars for many families. The typical family of four spends more than $8,500 a year on food, according to 2006 data from the federal Bureau of Labor Statistics.
Sharp increases in fuel and commodity prices take most of the blame, says Ephraim Leibtag, an economist with the U.S. Department of Agriculture. And some products are being hit harder than others.
Prices for cereals and baked goods, for example, are expected to rise by as much as 6 percent, while fats and oils could go up by 61/2 percent. The latter is due in part to high soy prices, says Leibtag.
But there are many things a family can do to cut food costs that involve more planning than sacrifice.
The first one is to start paying attention to what you throw away, says Beverly Mills, who with Alicia Ross wrote the cookbook "Cheap. Fast. Good!" The most expensive food you buy is the food you don't eat.
One good trick for cutting down waste is to pay attention to portion sizes. Mills says she saves food by noticing how much her family eats, then preparing only that much.
Forcing yourself to use what you have is another good approach. Many people don't realize how much food is sitting in their pantries and cupboards. Forcing yourself to use those items before buying more can save plenty, Mills says.
And don't be afraid to ask for help. The nation's cooperative extension services are staffed by experts eager to help families make food affordable. The following frugal food tips were collected from various extension services.
Before you shop
Create a budget by tracking your food expenses (everything, including your morning coffee at the gas station) for a week. It's much easier to save money once you know where it goes.
Use your budget to find spending areas that could be painlessly cut — coffee on the road, for example.
A dollar a day doesn't seem like much, but it can add up to hundreds of dollars a year. A better value would be investing in a travel mug and bringing your coffee from home.
Set firm weekly spending limits. Be sure to include some discretionary spending. Special events such as birthdays might justify splurging now and again. But otherwise, avoid deviating from your plan.
Do regular pantry and refrigerator inventories. Knowing what you have prevents you from needlessly buying extra.
Make a weekly meal plan. Managing your money and making dinner each night get easier when you plan.
Scan grocery ads for bargains, then use them to plan your meals for the week. If chicken breasts are on sale, work chicken into the meal plan several times that week.
Make a shopping list and organize it by department (produce together, meats together, etc.). This not only saves time, it also reduces aimless wandering through the store, which increases the chances of making impulse buys.
Search out bakery thrift stores. Many stock more than baked goods, such as dairy and canned products.
During and after you cook
Use stretch foods — healthy ingredients that add bulk and flavor to your meals, while stretching out the costlier ingredients. Beans, pasta and brown rice are excellent for this.
Cook extra servings that can be packed up as lunches for later in the week.
Ditch the frozen French fries. Potatoes (sweet or white) are inexpensive and make great oven fries when thinly sliced, tossed with oil and roasted.
Pick one night a week to chop onions, grate cheese and clean the vegetables for the rest of the week's meals.
Periodically check the refrigerator for items nearing expiration. Work those foods into the next day's meals.
Wrap leftovers in single-serve portions. This makes it easier to pack them for lunch.
If you use prepared foods for breakfast, switch to making them from scratch, but do the bulk of the work ahead. For example, mix up batches of dry and wet ingredients for pancakes, which are easily combined and cooked the next day.