As Jamaicans brace for what has been forecast as a rough fiscal year in 2009, maintaining optimal nutrition is possible on a shoestring budget, the Consumer Affairs Commission (CAC) has advised.

Dolsie Allen, chief executive officer of the CAC, said Tuesday that the organisation had created standard meal plans to help families meet their dietary requirements on a budget.

Allen said families often shopped on the premise of brand loyalty but suggested that they purchase cheaper brands to survive.

The Gleaner reported in November that the Ministry of Industry, Trade and Commerce was in talks with retailers and distributors to subsidise 10 basic food items consumed by the country's most vulnerable socio-economic stratum. The items included rice, flour, brown sugar and chicken.

Weekly survey

In addition, a weekly survey of basic grocery prices will be published to aid consumers in making informed decisions.

"We are in continued dialogue with retailers and distributors to stabilise food prices early next year," Allen said.

CAC communication specialist, Dorothy Campbell, previously told The Gleaner that the main factor driving food purchases was convenience, not nutritional value.

"We try to help the most vulnerable to get the most nutritious value meal at an affordable price," she said.

Healthier cooking methods

Campbell stressed that the preparation of meals is paramount in creating healthy, nutritious meals. One consumer tip is to note carefully the nutritional value of products displayed on labels, listing the saturated fat, sugar and sodium content.

Allen also suggested that adults reduce their protein intake and adopt healthier cooking methods to frying, such as steaming, boiling, baking and grilling.

Nutritional tips from the CAC

Be aware of the nutritional content of your meals; for example, look at the sugar, saturated fat and sodium content. Be aware of the portions. Children need more protein (energy-giving foods) than adults do. So as you get older, reduce your intake of protein, and substitute more fruits, vegetables.

Shop around. Non-traditional brands will be cheaper than traditional ones. Whereas taste may vary, the flavour of cheaper brands can be enhanced by using condiments.

Practise energy conservation in the kitchen. Put two meals in the oven instead of one. Also, cook enough peas to last a few days, instead of cooking small portions every day.

Leftovers can be adequate fillers for a complete meal.

Buy fruits when they are in season (they will be cheaper then). Certain fruits, such as ripe bananas, can be peeled and stored in the freezer. Be creative and use them to make drinks, fritters and other meals in the off-season period.

Instead of buying snacks, parents can actually bake puddings, muffins and cakes for children.

Cook meat-extending meals such as chop sueys, stews or fried rice. These require less meat.

Utilise more peas and beans. They are economical and nutritious.

Beef up your culinary know-how by watching television cooking programmes and reading food magazines. These will give you ideas about how to prepare tasty, nutritious meals economically.

Do more one-pot meals, such as casseroles, soups, porridges, salads and stews.