Centre for Student Development and Counselling

Tip Sheet: Nutrition and the Single Student

Tips on shopping for one

1. Plan meals for the week and make a shopping list.
2. Choose foods from the four basic food groups when planning your meals. For more information, access the Health Centre’s website at www.ryerson.ca/healthservices.
3. Check weekly food ads for specials (usually the Wednesday newspaper - Food Section) or Saturday paper.
4. Compare prices of name brands, store brands and generic products to get the best deal.
5. Buy food according to cost/serving rather than cost/package.
6. Read the label for grade, ingredients and best before date.
7. Divide and freeze large packages of food to avoid waste.
8. Seek out good buys.
9. Save coupons for discounts.
10. Keep a record of money spent on food.
11. Choose from the bulk sector for fresh foods so you can buy only the amount you will use.
12. Keep track of regular prices of food so you will know when a "special" really is a good buy.

Nutrition and the single family - helpful hints on saving money

1. Plan for and buy only those foods meeting meal pattern requirements, i.e., eliminate extras - potato chips, fruit-flavoured drinks, jams, jellies, etc.
2. Once or twice a week use meat alternatives such as dried beans, peas, eggs, cheese or peanut butter.
3. Serve fresh fruits and vegetables only when they are in season; they cost less and taste better at that time.
4. Serve homemade muffins, cornbread and other quick breads; they cost less per serving than commercially prepared bread.
5. Substitute cooked cereals for prepared ones whenever possible. Cooked cereals cost less per serving, take up less space and usually contain less sugar than prepared cereals.
6. Include "planned-overs" in your weekly menu. Planned-overs are leftovers from one meal planned for use in a second meal.
7. Keep special left-over shelves in your refrigerator and/or freezer. Keep a leftover list so you won't forget foods. Be sure to label containers with the date the food was prepared and its contents.
8. When buying meats, purchase cheaper cuts and tenderize by cooking at low temperatures in moist heat. Don't overcook meat: overcooking causes shrinkage and yields fewer servings.
9. Use fewer convenience foods and/or prepared food items; they're expensive and usually loaded with salt and sugar.
10. When a recipe calls for milk, use dry skim powder. Non-fat dry milk is equivalent to fluid milk in its nutritional value, is cheaper, and takes up less refrigerator space.

Prepared by: M. D'Agrosa, K. MacDonald, S. Misiurski and C. Wood ©1989.

Did you know that Ryerson has a Community Food Room for students facing financial stressors? This resource is run by a community service group, which is supported by the Ryerson Students' Union. Check out their services online, www.foodroom.ca/ including access to free food for those in need or call them at (416) 979-5255 ext. 2334.