With life's busy pace and most family members working outside of the home, we depend on the supermarkets for our food supplies. Most of the foods on sale in the supermarkets are processed and convenient with a small portion being fresh fruits, vegetables, ground provisions and meats.

Our choices can greatly influence our health and that of our families, while using up a significant portion of our budget. There are guidelines we can use to help us get the best value for our money and health.

Useful guidelines

Have a basic understanding of the six food groups and their nutrient contribution. Staples, which include cereals, ground provisions and starchy fruits such as breadfruit and banana, are important for the energy provided by their major nutrient, carbohydrate. Food from animals include meat, fish, poultry and their by-products, and they provide the important proteins for building and repair. Legumes and nuts are also good sources of carbohydrate and proteins. Fruits and vegetables provide a variety of vitamins and minerals and many are excellent sources of the carbohydrate, sugar. Good sources of fats and oils are oil, seeds and nuts.

Have a basic plan of the meals for the period for which you are shopping.

Make and take along a shopping list.

Do not be fooled by attractive packaging. Go straight to the ingredient panel and scan ingredients, largest amounts are written first and in descending order. Read also the nutritional panel to establish the amounts of nutrients per serving.

Look for use by and expiry dates to ensure you are purchasing wholesome foods.

Observe packaging for soundness and integrity, avoid dented, torn or breached packaging.

Look at frozen products and look for frozen bloody water in meats, indicating thawing and refreezing and look for freezer burn.

Do not buy vegetables and fruits which are wilted and bruised, even when marked down.

Get value at a reduced cost

Canned fish, such as mackerel are rich in protein and can create a variety of dishes.

Dried beans are also rich in protein, fibre and low in fat and are excellent for soups, stews, burgers, loaves and balls.

Stay away from drinks that are high in sugars and other sweeteners, such as high-fructose corn syrups.

Stay away from those with partially hydrogenated fats and trans fats.

Watch out for traps such as 'low fat' as this does not mean low calories; often they are high in sugar to compensate for the flavour lost from fat.

Cornmeal and oatmeal are still good cereals and cook quickly with some advance planning. Be aware of high-sugar, convenient varieties.

Be careful of serving processed sandwich cuts for breakfast and lunch regularly as most are high in fats and nitrites.

Low-fat peanut butter is value for money and makes tasty sandwiches and one small jar can last a long time in the refrigerator.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services. Email yourhealth@gleanerjm.com.

Quick butter bean curry

One can butter beans

Curry sauce made from curry powder, fresh herbs and coconut milk.

Method: Add drained butter beans to curry sauce and simmer. Complete with season to taste.

This quick dish is finger-licking with dumplings, rice or ground provisions and is also nutritious.

Spend your limited dollar wisely.

'Don't buy vegetables and fruits which are wilted and bruised'