Great savings of money, energy and time with smart shopping

With smart shopping to great savings of money, energy and time
Smart shopping means sticking to a list of groceries needed, planning meals for the next week and checking food composition before putting groceries in the shopping cart.

  1. Planning-Write down your meal schedule and necessary groceries before you go shopping. Make your list according to the shelf layout in the supermarket / store. This will avoid wandering and unnecessary walking around larger stores and reduce the risk of buying unnecessary things for the home.
  2. Make a purchase once in 7 days – this reduces the risk of purchasing unnecessary groceries / items and saves on monthly food expenses.
  3. Occasionally arrange the shelves with food, pantry and rooms where you keep food – make a schedule so that some foods are at your fingertips, ie on the shelves that are level with your eyes. Remove unhealthy food from the shelves or place it on the upper shelves.
  4. Save money – buy groceries at discounts and wait for promotions. Read flyers and brochures from stores regularly. Visit the website where you get information about current discounts. In doing so, focus only on food that is a smart choice. Remove food / packaging that you buy at discounts from the weekly shopping list. Download the app to better organize your purchases. Thanks to these applications, the list of necessary foods can be easily refreshed and will be complete and reviewed at all times. Buy larger packages of food. After buying, divide the food into smaller packages. Then store these smaller packages in the pantry or freezer. If it is meat, cut it into smaller portions before freezing and pack it in bags. Blanch the vegetables and let them cool. Then divide it into bags and freeze.
  5. Resist challenges – avoid shopping when you are hungry or stressed. Eat before you go shopping because that way you will avoid buying unnecessary groceries. It’s great if you can go shopping on your own because you’ll stay focused on the groceries you buy from the list.
  6. Buy seasonal foods – you will get foods that have the highest nutritional value. In winter, it is always better to buy lemons or tangerines than tomatoes.Serving size (serving) – the quantity is usually expressed in the form of weight (25 grams) and a number that can be represented as a unit of measurement of the product (8 cubes) or as a unit of measurement (one tablespoon). Pay attention to how many servings one package contains and whether the number of daily recommended / allowed servings is stated.
  7. Calorie- kJ (kiloJul) is a unit of measurement for energy. Calories are listed on the packages (one kilocallorie = 4.186 kJ). Measure how many grams in the projection you eat and compare that amount with the recommended portion size and the amount of calories listed for one serving — so u will calculate how many calories you ingest per day.
  8. Total fat-1 gram of fat = 9.1 kcal
  9. Total carbohydrates are divided into monosaccharides (glucose and fructose), disaccharides (sucrose), oligosaccharides and polysaccharides (starch). On the product declaration, it is important to check the total amount of carbohydrates (amount of sugar, sugar alcohol, starch and cellulose).
  10. Sugars – each declaration includes natural sugars (fructose and lactose) and additional sugars. Naturally contained sugars are important for balancing food. Try to avoid any extra sugar. On the packaging of the food you buy, make sure that the food contains sucrose, glucose, corn syrup, maltose, dextrose (grape sugar), raw sugar, cane sugar, molasses, malt extract.
  11. Vegetable fibers-insoluble fibers are those that cannot be digested while soluble fibers can be digested but remain thick and rubbery making us feel full for a long time. Nutritionists say that 30 grams a day is the amount of fiber for men and 25 grams a day for women.
  12. Sodium – The amount of sodium should be written on the declaration. Foods that contain less than 120 grams of sodium in 100 grams are usually recommended. It is best to consult with the doctor about the exact amount of the maximum daily amount of sodium.

Daily intake per serving is based on the average adult diet (8,400 kJ / 2,000 kcal). Daily intake may be higher / lower depending on current energy needs / recommendations.

Nutritional values

Portion per food package: 1

Portion value: 750 ml

Average amount                                            per serving                        daily intake        100 ml

Energy value                                                    299kJ                                        3                         40kJ

                                                                              71 Cal                                       3                       9,5 Cal

Proteins                                                               0 g                                           0                         0 g

Fats (of which saturated fatty acids)        0 g                                        0                         0 g

Carbohydrates                                               17 g                                          5                             2, 2 g

(of which sugars)                                            17 g                                       18                             2, 2 g

Fibers                                                                  2, 5 g                                     14                             15 g

Natrium                                                              300 mg                                 13                           1.000 g

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