Making shopping fun for your kids will make shopping more fun and easier for you too! Check out these 11 entertaining and educational activities to keep kids busy at the grocery store!

In our last article, “10 Tips for Surviving Grocery Shopping with Kids,” one of our tips was to give children age-appropriate activities to do during shopping trips. To help you do this, I’ve collected a variety of of parent-proven activities for all age ranges. While some of these take a little planning and preparation, it is worth laying the groundwork to transform shopping with your family from dreaded and stressful to enjoyable and painless!

(Although the activities are grouped in specific age categories, many can be used for a wide range of ages.)

Shopping with little ones

1. When young children get to help pick out produce and other items, it makes them feel like part of the team, and they are more likely to eat what they pick out, too! Make sure you give them choices you can live with, such as, “Broccoli or cauliflower?” You can also combine this activity with the matching game (#7 below) to make it more exciting.
2. You can help your children feel important by asking them to help carry things, either while walking or while riding in the cart. They can have items they are in charge of until checkout.
3. If you feel crafty, you might enjoy making a “grocery game” for your child to take on each shopping trip. This can be used with toddlers as well as preschoolers, or pictures can be replaced with words for beginning readers. You can find the tutorial here.

Shopping with preschoolers

4. Play “I Spy.” Before entering the store, let children pick out a specific color, shape, number or letter and see how many of the object they can find while shopping. Compare from trip to trip to see what things are most common in the store.
5. Play alphabet or letter scavenger hunt. Write out letters of the alphabet (or draw shapes or colors for younger children) on a paper, and let children cross off each one they find. If this doesn’t last long enough, you can have each letter, shape or color listed multiple times.
6. Play a matching game. Put pictures of products your family often uses on cards (you may want to laminate these for use on other shopping trips). Good sources for pictures are store ads and coupons. Let children match these cards to the products at the store. Each time they find a match, they turn the card into you. It’s fun to see how many they can match each time.
7. Play a guessing game. Give hints about what you are going to get next and see if the kids can guess what it is before you get it off the shelf.

Shopping with school-aged kids

8. Put them in charge of the shopping list. Make a shopping list on your tablet, phone or on paper, and put your child in charge of crossing items off as they are put in the cart. For younger kids you can use pictures for the shopping list instead of words.
9. Have your child sort the groceries as you put them in the cart. They can sort by category, such as by food group (fruits and veggies, grains, protein, dairy/calcium), by color or by size. Let them choose categories to put things into.
10.  If you have multiple kids to wrangle, play grocery bingo! Each child gets a board and they mark off items they see as you walk around the grocery store. The first to mark off five in a row wins! Below are several options to make your own bingo cards or download free cards to print.
    • Make bingo boards with pictures using clip art, Google image search or cutting out pictures from the grocery flyer. You can use this free bingo template. 
    • Use this site to make bingo boards with any words you would like.
    • These blogs each have two to four grocery-themed bingo cards you can download and use: U Create, Louisville Family Fun, Life Love and Thyme

If you laminate the cards or put them in sheet protectors, you can use dry erase markers to mark off items and they can be used again and again.

Middle school and above

11.  This is a great time to guide your children in learning to shop for the best deals at the grocery store. Have them help create your shopping list, using store ads and coupons if possible. Teach them how to look for unit pricing on the shelf tags at the store, as well as how to figure it out for themselves so they can do the calculations if unit pricing is missing on the shelf or not shown in equivalent units. Find a simple child-friendly explanation of how to figure out unit pricing here. 

These activities, along with ideas from our previous article, can make your trips to the supermarket more pleasurable for the whole family. Have fun, and maybe enjoy singing a song in the car on the way! 

This article was written by Alissa Weller, Healthy Family Fun Box Elder County Coordinator, and Carrie Durward, PhD, RD, Assistant Professor and Extension Nutrition Specialist

Have you been to a farmers market yet this year? Whether it’s from a farmers market or a grocery store, don’t let that fresh produce spoil on your counter. Here are some tips on how to store fruits and vegetables so they last longer. 

One of the benefits of shopping at farmers markets is the fruits and vegetables are often fresher than those at most grocery stores. Much of the produce was picked within a couple of days, or even hours of the market. Fresher fruits and vegetables will last a little longer before they begin to spoil. But, there are also some additional things you can do at home to help your produce last even longer. Follow these fruit and vegetable storage recommendations to reduce the amount of produce that spoils before you can use it.  Use this chart to identify fruits and vegetables that spoil the quickest and be sure to use those first.

This article was written by Heidi LeBlanc, Food $ense State Director, and Casey Coombs, RD, CD; Policy, Systems, and Environments Coordinator, Utah State University Food $ense

How do you plan your weekly menu and shop at your local farmers market, without knowing what exactly you might find there? Follow these tips to help you plan a more flexible menu, and and take advantage of the fresh local produce at the farmers market.

Farmers markets are known for offering an ever-changing variety of fresh fruits and vegetables. Although variety is a benefit of shopping at local farmers markets, it can be difficult and overwhelming to come up with a menu for the week without knowing beforehand what will be available. Yet, being flexible allows you to choose the produce that looks the best and is offered at a good price.  Below are some tips for planning meals around the unpredictable availability at the farmers market.

1. Reverse your menu planning schedule. Shop at the market first, then build a menu for the week based on what you purchased. This will also help ensure that you use what you bought, reducing food waste.
2. Plan the non-vegetable portion of the meal, and then add the vegetables after seeing what looks best at the market.
3. Have a general sense of when different fruits and vegetables are usually in season and  available. Plan your menu with at least two different options and then buy the one that is offered at the best price.
4. Bring your menu to the market. If there is something that looks great, but isn’t in your plan revise your menu on the spot to incorporate it.
5. Include some meals that use a wide variety of produce in like stir-fry, soup, or omelets.
6. Be open to making last minute substitutions to your favorite recipe. Here are some ideas of fruits and vegetables that are good substitutions for each other.

This article was written by Heidi LeBlanc, Food $ense State Director, and Casey Coombs, RD, CD; Policy, Systems, and Environments Coordinator, Utah State University Food $ense, 

These 10 tips will help you ditch the idea that healthy foods are too expensive!

The Whole Truth

Fruits and vegetables are an important part of a healthy diet because they provide essential vitamins and minerals. They are also high in fiber and water while low in calories, so they can help us feel full longer on fewer calories.

The USDA MyPlate Guidelines tells us to make ½ of our plate fruit and vegetables, but many people find it difficult to put this into practice. The three main reasons people give for not eating more fruits and vegetables are cost, time and taste.

This week we’ll talk about how to eat fruits and vegetables on a budget, and we will cover how to make fruits and vegetables more convenient and tastier in following weeks.

Many people think that fruits and vegetables are too expensive. But the truth is, vegetables and healthy foods are more affordable for what you get out of them. Fruits and vegetables do tend to be more expensive per calorie, but less expensive than less healthy foods per gram or per portion eaten. This is because fruits and vegetables are higher in fiber, water and vitamins and minerals, while being lower in calories.

If you think about all of the nutritional benefits you get from fruits and vegetables, it is hard not to see them as a deal! Here are 10 great tips to include fruits and vegetables in your diet at a lower cost:

1. Shop in season! Fruits and vegetables are often on sale when they are in season, and usually taste better then too. You can look up what vegetables are in season here: http://www.fruitsandveggiesmorematters.org/what-fruits-and-vegetables-are-in-season

2. Some vegetables are low cost year round, including potatoes, carrots, onions and cabbage. Look for recipes online to find new ways to use these staples: http://www.fruitsandveggiesmorematters.org/main-recipes

3. Stock up on frozen fruits and vegetables when they are on sale. Frozen is just as nutritious as fresh, and they can keep 8-10 months in the freezer. Choose those without added sauces, fats or sugar.

4. Plan your meals ahead of time so fresh fruits and vegetables get used before they go bad. You can learn more about meal planning here: http://www.choosemyplate.gov/healthy-eating-on-budget.html

5. To reduce waste, you can freeze leftover vegetables to add to casseroles or soups later, and overripe fruit is great in smoothies or baking.

6. Canned vegetables are a great option, and are much more affordable than fresh or frozen. Choose fruit canned in 100 percent juice and vegetables that are low in sodium or have no sodium added. Stock up when they are on sale!

7. When buying canned or frozen vegetables, try the store brand. The store brand is the same or a similar product at a much lower price.

8. Check out your local farmer’s market. You can often find great deals on seasonal produce.

9. If you find a great deal on fresh produce, try freezing or canning it for later use. You can learn how from USU Extension: https://extension.usu.edu/boxelder/files/uploads/fn168.pdf
https://extension.usu.edu/files/publications/publication/FN_215.pdf
https://extension.usu.edu/canning/

10. Another way to reduce cost might be to grow your own. A backyard garden or patio planter can provide super-fresh produce all summer long. USU Extension has a lot of great resources to learn how if you are a beginner: https://extension.usu.edu/yardandgarden/

Come back next week for more tricks and tips to make fruits and vegetables more convenient and tasty.

This article was written by Carrie Durward, Extension Nutrition Specialist

Follow these tips to save some extra money for the holidays!

Being a Frugal Foodie

Money spent on food is probably one of the biggest expenses in a household budget—perhaps even larger than a mortgage, depending on family size. Combine money spent on groceries with money spent eating out, and that number gets even larger.

Here are some tricks to save on food costs. And as a bonus, most money-saving tips will also help you eat healthier.

1. Make a meal plan and detailed shopping list. Together these will help you spend less time in the store, help you buy only what you need and help you avoid more frequent shopping trips. Remember to use foods in your cupboard and food storage as part of your meal plan instead of buying unnecessary duplicates.

2. Reduce the number of trips to the grocery store. Undoubtedly you’ve gone to the store to buy a gallon of milk and spent more than $10. Try to narrow store visits to once a week; if you shop more frequently than that, try twice a month. Buy as much milk, fruit, etc., as you need for that time, or try doing without an ingredient instead of making another trip to the store.

3. Shop when the stores are less crowded and NOT when you are hungry. Food originally not on your list suddenly appears in the cart when you’re hungry, which doesn’t save money. However, it is a good idea to make your meal plan when hungry because it’s easy to bring meal ideas to mind with a grumbling stomach.

4. Make food from scratch, or nearly from scratch. It is generally cheaper than buying pre-packaged foods. Buying a head of lettuce and a package of carrots and chopping it yourself will likely be cheaper and larger than buying a pre-packaged salad mix. But if you won’t chop the lettuce and carrots, it will be a waste of money. It’s almost always cheaper—and healthier—to choose more whole, fresh foods rather than boxed, bottled or frozen ready-to-eat options. Consider your options for saving money and compare that with your time and your family’s preferences. If you have time, options such as making homemade bread, tortillas and other bread products could save a lot of money over the long term.

5. Ditch the myth that healthy foods are more expensive. While some foods considered healthy are more expensive than less healthy foods, this is not always the case. For example, frozen salmon fillets could be considered healthier than sirloin steak, yet salmon is more expensive per pound. However, chicken is a lean meat, generally cheaper than sirloin steak and a healthier choice. Another example: for the price of a box of cereal (or cheaper), you could buy a large container of oatmeal, which has more servings than the box of cereal, provides 100 percent serving of whole grains, is naturally filled with fiber and nutrients and is free of added sugars.

6. Eliminate food waste. Healthy, fresh foods become expensive when they are allowed to spoil or age before they can be eaten. Carefully plan how you’ll use foods while they are fresh. List a few meals that use the same foods and refer to that when you have excess or when certain foods are on sale. Also try the “cook once, eat twice” idea where you make one large meal and repurpose it for a different meal the next day. Be sure to use the freshest foods first, then turn to frozen and canned foods. Another way to eliminate food waste and save on food is to carry leftovers or sack meals when on the go to avoid eating out.

7. Compare prices between generic and store brands. Generally foods higher or lower on the shelves will be cheaper than those at eye level. Also check unit pricing (most stores include this in the price tag on the shelf) and not just the price per container.

8. Use coupons carefully. If it is a product you usually buy and use, and the coupon will make the item cheaper than the generic brand, it is worth using. Check for online coupons that connect to your shopper’s card. Price matching can also be a great way to save money. Some stores require you to bring proof of the item price in another store, so be prepared.

9. Buy produce in season. The price of fresh produce can vary throughout the year, based on harvest season. Save money and vary eating habits by buying fresh produce in season. Watch for labeling of prices—most of the time, fresh produce is priced per pound, not per item. There could be a great difference between heads of cabbage that are .99 per pound versus .99 per head.

10. Don’t forget frozen and canned fruits and veggies. Most fruits and vegetables that are canned or frozen are processed quickly at their peak of ripeness and nutrition. Canned and frozen fruits and veggies without added sugars and salts are healthy options and can be less expensive than fresh options, especially for foods out of season or hard to find in your area. They also add an element of convenience since the chopping and/or peeling has been done, and they store well.

11. Since meat is costly, consider cheaper proteins including milk, eggs, peanut butter, Greek yogurt, cottage cheese, edamame and beans. Reduce the amount of meat used in recipes. If a stir-fry recipe calls for 2 pounds of chicken, try the recipe with 1 pound and add more veggies. Save the other pound for later. Or add more whole grains and vegetables to your diet.

12. Shop sales and stock up on foods you use often. Track prices of foods you use most, and when prices go down, buy more. Use food storage to plan your meals and rotate the food. This helps keep costs down and reduces food waste. Many grocery stores in Utah have seasonal case lot sales when prices are lower for many pantry-stable foods, such as canned goods, flour, sugar, rice, beans and oatmeal. There are also baking sales in late fall before the holidays.

13. Buy from the bulk section. Not all bulk items will be cheaper than pre-packaged foods, so compare prices carefully. However, buying bulk, scoop-it-out-yourself foods is an excellent way to get food you use frequently or to get small amounts of foods to try in new recipes, such as quinoa, whole grain pasta noodles, nuts, steel-cut oats and ground spices.

14. Grow a garden and use the produce in your meals and snacks. Visit livewellutah.org and click “recipes” for ideas on using produce easily grown or purchased in most parts of Utah.

15. Consider preserving garden produce for later use. Freezing, dehydrating and canning are all great ways to preserve food and have the potential to save you money and avoid food waste. Canning supplies can be expensive, but can be accumulated over time, and with the exception of canning lids, they can be used repeatedly. For safe, scientifically tested canning and preserving information, go to extension.usu.edu/foodpreservation or contact your local Extension office. For classes near you that will give you more healthy, eating-on-a-budget tips, visit https://extension.usu.edu/foodsense/htm/calendar.

This article was written by Melanie Jewkes, Utah State University Extension associate professor, Salt Lake County

References

extension.usu.edu