Saving Money on Food When You Have a Tight Budget

Mother reaching for produce with her child

Feeding your family can be challenging when you are on a tight budget, but there are many ways you can cut costs. Think of grocery shopping in three steps: planning, purchasing, and preparing. Taking a small amount of time each week to think through each step can help you save money in the long run!

Step 1: Plan

  • Plan meals before shopping. Plan for the week, and try to include meals that you can use as leftovers for lunches or for another dinner later in the week, such as soups, casseroles, or stir-fries. Check to see what foods you already have and make a list of the food you need to buy. Stay organized with a grocery list to avoid buying items you do not need.
  • Look for sales to get the best price. Sales flyers are usually released mid-week and are found in the newspaper, at grocery store entrances, or on the store’s website.
  • Join the store loyalty program. When you use a loyalty card, you can purchase items at a lower price, and you may get special offers and coupons that non-members do not get.
  • Use coupons to save money. Remember that coupons only help if they are for items you usually buy. Remember another brand can still cost less even after you use a coupon.
  • Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices!

Step 2: Purchase

  • Look at the “Unit Price.” The small stickers on the shelves tell you the price but also the unit price—how much the item costs per ounce, per pound, or another standard amount. Use the unit price to compare different brands and different sizes of items to determine which is more economical.
  • Buy in bulk. It is usually cheaper to buy foods in bulk but only buy a size you can use before it spoils. If you buy meat in bulk, decide what you need to use in the next day or two and then freeze the rest in portion-sized packages. Before you shop, remember to check how much freezer space you have available.
  • Buy produce in season. Fruits and vegetables cost less when they are in season. Some produce is usually low cost year-round, such as bananas, apples, oranges, cabbage, sweet potatoes, dark-green leafy vegetables, green peppers, and carrots.
  • Try to avoid prepared or convenience foods. Convenience foods, like frozen dinners, bagged salads, shredded cheese, individual yogurt cups, and instant oatmeal, usually cost more. You can save money, if you take the time to prepare foods yourself.
  • Consider buying store brands. Most stores offer their own brand of products that often cost less than name brands. These products will have a special label, sometimes with the store name. You might have to look on shelves that are higher or lower than eye level to find them. Stores usually put brand name items on shelves at eye level.

Step 3: Prepare

  • Cook once and eat all week. Prepare large batches of your favorite recipes and use for lunches or for another dinner later in the week, such as soups and casseroles.
  • Think about the foods you throw away. Try using leftover foods in stir-fries, salads, omelets, or soups. Throwing away food is like throwing away money!
  • Use frozen foods. Frozen food is convenient, nutritious, and economical. Purchase multiple bags of frozen vegetables when they go on sale. You can also freeze fresh fruits and vegetables, when they are in season, to use later.

Additional Resources

For ideas on how to eat healthy on a budget, including recipes, download Meeting Your MyPlate Goals on a Budget:
https://whatscooking.fns.usda.gov/sites/default/files/featuredlinks/MeetingYourMyPlateGoalsOnABudget.pdf

Find more tips on planning affordable weekly meals: www.choosemyplate.gov/budget-weekly-meals

References

Academy of Nutrition and Dietetics. (January 16, 2014). 10 Tips for Eating Right Affordably. Retrieved from http://www.eatright.org/resource/food/planning-and-prep/eat-right-on-a-budget/10-tips-for-eating-right-affordably

Church, C. (September 5, 2017). 14-proven ways to save money on groceries: part 1. Retrieved from https://militaryfamilies.extension.org/2017/09/05/14-proven-ways-to-save-money-on-groceries-part-1/

Church, C. (September 12, 2017). 14-proven ways to save money on groceries: part 2. Retrieved from https://militaryfamilies.extension.org/2017/09/12/17979/

United States Department of Agriculture (USDA). (July 25, 2017). Ten Tips to Eating Better on a Budget. Retrieved from https://www.choosemyplate.gov/ten-tips-eating-better-on-a-budget

Adoption: How to Talk to Children

Family cuddling under a blanket

In 2015, 53,549 American children under the age of 18 were adopted from the foster care system, and, in 2016, 5,370 children from other countries were adopted by Americans (U.S. Department of Health and Human Services, 2015; U.S. Department of State, 2016). It is important that families who have been personally touched by adoption talk honestly about the adoption with their children. Even though the conversations can be difficult or uncomfortable at times, open communication about adoption is associated with enhanced family relationship quality, reduced child behavioral problems, and healthy identity development.

Here are some best practices for parents to keep in mind as they talk to their child about adoption:

  • Start Early – Begin having conversations about adoption as early as possible, even as early as infancy! Start with the adoption story or how the child came to be a part of the family. By starting the conversation early, parents can ensure their child learns of his or her adoption from them. To have the parents tell their child he or she is adopted is important and can help make adoption feel normal for the child.
  • Make Conversations Interactive – When talking about adoption, engage the child as much as possible and make him or her an active participant in the conversation. If possible, make conversations interactive by using photos, maps, documents from the adoption agency, songs, or games.
  • Embrace Curiosity – Children will naturally be curious about their adoption, especially as they grow up, and they may ask a lot of questions. Embrace this curiosity, and use your best judgment in determining how to respond to your child’s questions. The goal is to help your child feel comfortable and confident in asking questions and talking with you about his or her adoption.
  • Take the Child’s Perspective – Often, it can be difficult for parents to determine what to share with their child about the For parents who are unsure of what to share, it may be useful for them to place themselves in their child’s position and ask, “What information would I want to know?” and “How would I want to hear that information?” These and similar questions may help identify supportive and caring ways to communicate with and relate to your child.
  • Emphasize the Positive – Children may experience negative thoughts and feelings about adoption that impact their self-worth. Parents can help alleviate these feelings by initiating open conversations that support them. For example, parents and children could discuss how their birth parents’ decision to place him or her for adoption was motivated by good intentions, how important he or she is  to the adopted family, how the adopted family is a permanent home for him or her, and how much each member of the adopted family loves him or her.

References

Johnson, C. (2017). Introduction. In C. Johnson & M. Lestino (Eds.), Adoption by the numbers: A comprehensive report of U.S. adoption statistics. Retrieved from https://www.adoptioncouncil.org/files/large/249e5e967173624

U.S. Department of Health and Human Services. (2015). The AFCARS report. Retrieved from https://www.acf.hhs.gov/sites/default/files/cb/afcarsreport23.pdf

U.S. Department of State. (2016). Intercountry adoption statistics. Retrieved from https://travel.state.gov/content/adoptionsabroad/en/about-us/statistics.html

Military Family Appreciation Month

Family with dad in uniform, laughing and smiling

Military Family Appreciation Month was established in 1993 by the Armed Services YMCA. Since this time, November has been designated a time to honor and recognize the commitment and contributions made by military families in support of our nation and its military services. These families stand by and support Service members despite the risks. They truly know what it means to serve!

Even though these families face a variety of hardships, they are resilient and often develop new coping patterns that make them even stronger. However, these families still need support and recognition for facing challenges, such as the following:

  • Frequent moves
    • On average, military families move every 2 or 3 years. That’s 10 times more often than civilian families!
    • Children typically move 6 to 9 times during their school years.
  • Financial strain
    • Military spouses earn 38% less than civilian counterparts.
  • Underemployment and unemployment of spouses
    • 90% of female military spouses reported being underemployed or overqualified for the positions they hold.
    • 1 in 4 military spouses are unemployed or actively seeking work.
  • Service member injuries
    • According to a 2015 report by the U.S. Department of Defense, the number of Service members wounded in action during recent operations ranges from 1 to 31,951.
  • Post-Traumatic Stress Disorder
    • About 11 to 20% of Veterans who served in Iraq and Afghanistan operations are diagnosed with PTSD every year.

When you recognize the brave men and women who serve in our country’s military, also remember those who love and support them and who face many unique challenges in their daily lives. While these brave families comprise a diverse community, there are some common trends in family structure. Military spouses tend to be under the age of 35 and female. In fact, only 5% of military spouses are men. Service members are more likely to have young children at home compared to their civilian counterparts. Since 2001, over 2 million children have had a parent deployed.

How can you show your support to military families?

  • Help out! If you know a family with a serving member, offer to babysit their children, mow their lawn, or walk their dog.
  • Thank them for their sacrifices! You can do this online, in person, or in print.
  • Consider donating to organizations that support military families, such as the National Military Family Association.

References

DoSomething.org. (n.d.). 11 facts about military families. Retrieved from https://www.dosomething.org/facts/11-facts-about-military-families

Fischer, H. (2015). A guide to U.S. military casualty statistics: Operation Freedom’s Sentential, Operation Inherent Resolve, Operation New Dawn, Operation Iraqi Freedom, and Operation Enduring Freedom. Retrieved from https://fas.org/sgp/crs/natsec/RS22452.pdf

Military.com. (2017). Military family appreciation month. Retrieved from http://www.military.com/military-family-appreciation-month

OCPA & JFHQ-NCR/MDW Public Affairs. (2013). National military family appreciation month. Retrieved from https://www.army.mil/article/114578/National_Military_Family_Appreciation_Month/

Powers, K. (2017). Military family appreciation month. Retrieved from https://ed4online.com/blog/military-family-appreciation-month-0

Ungar, M. (2013). Homeland: How resilient are military families in real life? Retrieved from https://www.psychologytoday.com/blog/nurturing-resilience/201309/homeland-how-resilient-are-military-families-in-real-life

U.S. Department of Defense. (2015). Military family support.  Retrieved from https://www.defense.gov/News/Special-Reports/1115_familysupport/

Vandiver, J. (2014). Study: 90 percent of military spouses underemployed. Retrieved from https://www.stripes.com/news/study-90-percent-of-military-spouses-underemployed-1.267239

How to Talk to Children About Cancer

Mother with cancer touching daughter's hand from bed

As a parent, you may want to protect your children from distressing news, such as telling them a family member has cancer. Although it may be challenging, it is better to talk openly with your children about cancer rather than avoiding it. Children can sense when something is wrong. They may also overhear conversations that can cause confusion and provide them with misleading information. Being honest and sharing information early builds trust and keeps children from imagining things that are not true.

The first conversation about cancer is often the hardest. Here are a few communication tips on how to talk with your children if someone they know is diagnosed with cancer:

  • Use a calm and reassuring voice, but it’s okay if you become sad or start to cry. When children see a parent become sad or cry, it shows them that it’s okay for them to feel the same.
  • Use age-appropriate language. You are the best judge of how much information to share with your children. Young children will not need a lot of detailed information and will tend to focus on what they can see, such as hair loss. For older children, providing more details can help reduce feelings of helplessness and fear.
  • Provide information gradually. Tell them what they need to know immediately and then share as much information as they seem to want and are ready to handle. Having frequent conversations will give children the chance to absorb information at their own pace.
  • Don’t be afraid to use the word cancer. Explain that cancer is an illness and show them – on a picture or diagram – where the cancer is in the body. Make it clear that, although cancer is an illness, it is not contagious and they cannot catch cancer like they can catch a cold.
  • Explain the treatment plan. Your children may hear words such as chemotherapy or radiation. Be sure they understand these words. Prepare your children for possible physical changes, such as hair or weight loss, before these changes happen. Explain that, although the treatment may cause these side effects, it is helping the person with cancer get better.
  • Explain how it will affect their lives, especially if a parent or sibling has cancer. Try to keep your routines consistent, but prepare your children for the future, and help them understand some things are going to change. Tell them about events that can be especially disruptive, such as hospitalizations and surgeries, in advance. Consider taking your children to visit the treatment center or hospital to meet with caregivers; this can make the situation and upcoming events seem less frightening.
  • Provide opportunities for your children to help or stay in touch. You may find that your child wants to help but does not know what to do. Making cards and gifts or visiting an ill family member can help them feel connected and reduce feelings of helplessness.

Children tend to worry more if they feel that important information is being kept from them. Let your children know that they can ask questions and talk about their feelings. Talking with your children honestly and helping them express their emotions will help them cope with whatever changes lie ahead.

References

CancerCare. (2012). Helping children when a family member has cancer. New York: CancerCare. Retrieved from: https://www.cancercare.org/publications/22 helping_children_when_a_family_member_has_cancer

Cancer.Net. Talking about cancer: Talking with your children. Retrieved September 2017 from http://www.cancer.net/coping-with-cancer/talking-with-family-and-friends/talking-about-cancer/talking-with-your-children

Dana Farber Cancer Institute. For Parents: Talking to your children about cancer. Boston: Dana Farber Cancer Institute. Retrieved September 2017 from http://www.dana-farber.org/Adult-Care/Treatment-and-Support/Patient-and-Family-Support/Family-Connections/Talking-with-Kids-about-Cancer.aspx

Schnipper, H. H. (2017). Your cancer guide: Talking with your young children. Philadelphia: American Association for Cancer Research (AACR). Retrieved from http://www.cancertodaymag.org/Summer2017/Pages/Talking-With-Your-Young-Children-Hester-Hill-Schnipper.aspx

Toy Safety and Other Tips on Protecting Your Child in Your Home

Baby trying to eat a small toy

In 2015, the U.S. Consumer Product Safety Commission reported that 254,200 children under the age of 15 years were seen in emergency departments for toy-related injuries. That’s 696 kids every day! More than a third of those injured were children 5 years old and younger.

When buying toys, be sure to check the label and follow age recommendations, such as “Not recommended for children under three.”  Age recommendations are not based on developmental intelligence; they are based on safety factors. Check existing toys for damage and repair, and throw away any toys that could present potential hazards, such as sharp edges, splinters, and rusted or weak parts. Toy boxes may also cause safety concerns, such as a lid that could easily fall down on a child or sharp corners.

Toys should be larger than the child’s mouth to prevent choking hazards. Toys with cords should be avoided, or the cord should be cut to prevent strangulation. Toy darts or arrows should not have hard points at the end. The points should be soft-tipped or have suction cups.

Aside from toys, other objects around the home can be hidden hazards:

  • Small objects, like magnets and watch batteries, can be choking hazards.
  • Children should always wear helmets and other protective gear for their knees, elbows, and wrists while riding bicycles, skates, and scooters.
  • Broken or uninflated balloons can be choking hazards.

References

CPSC. (n.d.).  Toy-related deaths and injuries calendar year 2015. Consumer Product Safety Commission. Retrieved from https://www.cpsc.gov/s3fs-public/Toy_Report_2015_0.pdf

CPSC. (n.d.).  Think toy safety. Consumer Product Safety Commission. Retrieved from https://www.cpsc.gov/s3fs-public/281%281%29.pdf

How Parents Can Keep in Touch with Their Children While Traveling for Work

Dad in uniform about to depart holding son

Many families face the challenge of a parent who travels for work, and you may be wondering how you can best stay connected to your loved one while he or she is away. Military families, in particular, face unique challenges when it comes to staying connected during long periods apart, such as during deployments.

Call, text, email, and video chat options are widely available these days and should be used whenever possible. During long deployments or separations, keep in mind that you will not always be able to stick to a schedule. To avoid disappointments, don’t set a weekly time for communication. Instead, take time at the end of each call to plan for when you can next talk to your loved one. Vary your communication methods, so you aren’t relying solely on one technology that may be unreliable. Have a back-up plan for times when technology prevents the use of one form of communication.

Keep in mind that younger children may not be developmentally ready for long conversations and may be distracted by seeing their own face during video chats. Help them with a simple script, such as asking their parent about his or her day, telling the parent about their own day, and saying “I love you and miss you.” Recognize that not every conversation will be meaningful, but your loved one will appreciate the effort.

Aside from current technologies, don’t forget that there are many other creative methods of communication that allow families to stay connected:

  • Snail mail. A handwritten note or letter will make your loved one’s day brighter.
  • Record a video message for the children to watch when they are missing their parent.
  • Record the parent reading a favorite bedtime story.
  • Share photos of what’s happening in your daily life.
  • Trace a photo of the parent’s hand. Hang it on the refrigerator, so your child can high-five it when something good happens.
  • Keep a journal of life’s little moments to share stories about a child’s successes or funny things he or she has done or said.
  • Send a care package of special things. Let the children be involved in what is sent, and be sure to ask the other parent how he or she enjoyed the package.

References

Ehmke, R., & Ehmke, R. (n.d.). Staying close during deployment. New York: Child Mind Institute. Retrieved August 2017 from https://childmind.org/article/staying-close-during-deployment