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The game has changed, and it is time to examine old habits and find new approaches to a more healthful and economical way of eating.

* Start your grocery shopping trip with a plan and a list, but be open to special buys. Have your list with you and in mind as you go about other errands and visit stores where you might come upon specials or items to add interest or economy to your planned meals.

* Clip and use coupons.

* Most of the time, include foods your family will eat. Try new, more economical foods, but every day should not be an adventure.

THE MEAT DELIMA

* Tenderness and most of the pleasing qualities of meat are directly tied to fat content, or marbling. Replace these qualities in cuts of beef and pork that are very lean. Learn the technique of braising, or cooking in a lot of liquid, in low heat, for a long time. The result is especially delicious pot roasts of veal, beef, or lamb.

Briskets become "melt in your mouth" dishes with long, slow cooking. Find a flavorful braising liquid to your taste, perhaps with the suggestion of barbeque sauce. The roast will cook in a few hours, but with almost no attention from you.

Acquaint yourself with marinades and dry rubs to season and tenderize.

Lemon, wine, vinegar, are natural tenderizers and flavor enhancers. Tender meat; like chicken, steaks, and chops; respond well to this method of seasoning.

* Eat less meat.

People who live in the Orient and follow an Oriental way of eating, tend to have fewer ailments associated with the consumption of fat.

Stir-fries combining fresh and still-crisp vegetables with a small amount of meat in a flavorful sauce have a special appeal. Look in a good Chinese or Japanese cookbook, and you will be amazed at the vast combinations of delicious flavors used in everyday cooking.

FRUITS AND VEGETABLES

* A trip to a farmers' market is fun and a revelation. Shop for what is most appetizing. Ask the farmer selling the produce, she will usually share some of her cooking secrets.

* Always shop for specials. These are the fruits and vegetables in season and most available, or that are ripe and ready for use. Use your freezer for storage. For example, applesauce cooked and frozen when apples were plentiful and cheap, is delicious and comforting with pancakes on a winter's morning.

FROZEN FOOD

* Tuna, salmon, shrimp, and many other items of seafood are frozen at the sight of harvest.

* Fruits and vegetables are processed most often using methods that preserve their nutrients and are more economical when in season. They are much more healthful than something that is over-priced and looks as if it has traveled a long way.

TURN THE GAME TO YOUR ADVANTAGE

* Avoid food that is out of season, or obviously not at the peak of freshness.

* Avoid prepared foods, frozen or packaged, that can be easily cooked from scratch at home.

* Avoid salty snacks and empty calories.

* Avoid food you know your family will not eat. Try to introduce new flavors occasionally, but waste is not acceptable.

* Try not to throw anything away. Sometimes, left overs should rest in the freezer for a few days before coming back to the table.

* Limit eating out. The cost of restaurant meals must be counted as part of your food budget.

Prices might be beyond control, but with careful attention and ingenuity, you can control how you spend your money.

Arm yourself with the best information and supports you can muster. Do not allow yourself to be rushed, frustrated, or befuddled, but have a strong sense of what you need to best care for your family.

Learn more about this author, Joan Mccord.
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