Proper food storage guarantees the most use out of the food you have purchased from the grocery store. Meal planning is one step to saving money and adding nutrition while saving time, careful grocery shopping is another, and storage is yet another step. Cooking methods will be another, and then...storage of the leftovers!

Food storage saves those vitamins too! Vitamin C and those B vitamins—they're not going to hang around if you don't store foods right! Light, heat, air—these things zap those vitamins fast. Think of your fridge and freezer as your vitamin protectors! Store food properly and those nutrients will be there when you need them—your body will thank you!

Good storage also means less headaches at dinner time! No more staring into the fridge wondering what to make. No more "what's for dinner?" stress! When you can see what you have and know it's all ready to use, your brain gets a break too. I find I'm much happier when I'm not scrambling at 5pm trying to figure out meals. Happier cook, happier family!

• READ MORE ABOUT DECISION FATIGUE HERE  -  Decision Fatigue - Futurity : Food - Technology - Design

Where to Store and for How Long?

These two factors determine keeping your food safe to eat, while maintaining optimum nutrition, plus flavor. It is hard to consume that nutritious food if the flavor is not quite at optimum!

Fresh food has more of those good-for-you antioxidants! The longer produce sits around, the more those helpful compounds disappear. Good storage keeps those antioxidants working for you longer. It's like having your own little health factory in the fridge! Those antioxidants fight all kinds of problems in your body—another reason to keep everything stored just right.

If the food is perishable—produce, meats, and dairy—most will keep in the fridge for a week. Only buy the amount of produce that can be used within a week—installments will need to be purchased each weekend for the coming week. I have found that some produce will keep longer when stored with a paper towel in the container -- less moisture means longer life!

Get those fruits and veggies when they're in season—they taste better AND they have more vitamins! Nature provides exactly what our bodies need in each season—vitamin D-rich mushrooms in fall and winter, hydrating melons in summer. Buy when they're at their best and store them right—you'll have great nutrition all year! Your body will get what it needs in every season. Smart shopping AND smart storing!

Dairy will usually last at least two weeks—just keep a watch on the expiration dates. When a month's worth of groceries is purchased, bulk packages of meat will need to be divided into freezer bags or containers (less waste!) and labeled before frozen. Dry goods, of course, can be popped into your pantry—ideally, you have containers for the noodles, rice, and baking supplies.

> STUDY -  The ripe stuff: Why seasonal eating can be a healthy delight | American Heart Association

Organizing Your Freezer

Keeping your freezer organized is another MAJOR step to using that frozen food efficiently and not having those magnificent chicken wings lost to the recesses of the freezer. The most helpful item I began using a few years ago were three large, heavy duty plastic storage containers.

The top container is used for frozen vegetables, the middle for the first half of the month's supply of meat, and the bottom container for the second half. Halfway through the month, the bottom supply comes to the middle. I also have a tray on top of the first container for frozen desserts and items to use soon; the side tray also holds these types of items. Under the side tray, there could be another container, but I just tend to forget about that area of the freezer, so I keep that area free, unless there is a big turkey that needs to be stored there.

This method of organization has made a significant change to how and when I use food—nothing gets forgotten and everything gets used, which is especially important for food that might otherwise be wasted! FREE food! Proper storage saves money—food will be used and not lost to those deep corners of the freezer—or fridge or pantry! Prepared food, stored away, saves time for meal prep—FAST FOOD—at home! FREE FAST FOOD!

A neat freezer means you SEE all those good foods you saved! Out of sight, out of mind doesn't work for healthy eating. When you can spot that container of homemade soup right away, you won't be grabbing those boxed convenience foods. I find I appreciate my food more when I can see what I have—it makes me thankful for what's there and I'm more likely to actually USE what I made. That connection to your food matters—organized storage helps make it happen!

By preparing and storing your own meals, you dramatically reduce your exposure to food additives, preservatives, and artificial ingredients commonly found in processed and restaurant foods. These compounds have been linked to various health concerns including digestive issues, inflammation, and hormonal disruptions.When you cook at home, YOU control what goes in your food. No mystery ingredients! Simple food stored properly means you know exactly what you're eating. Your body will thank you—now and years down the road!

An added bonus of using leftovers is no food thrown out—less garbage also means a benefit for the environment!

> STUDY -  Home-made vs industry-made: Nutrient composition and content of potentially harmful compounds of different food products - ScienceDirect

No Freezer? No Problem!

You just need a slightly different approach. Definitely keep that fridge freezer organized. When space is limited, use leftovers the next night. You can still use the leftover fajitas as baked enchiladas or stir fry or soup. Do plan the use of those leftovers! Within a week, you might only have to make 3 recipes, as 2 recipes could each become 2 different entrees (totaling 4 meals) and the other recipe could be different meals! (3). That’s 7 dinners from just 3 initial cooking sessions! Easy math that could save you $100 or more per month!

Having readily available, pre-prepared meals in your refrigerator eliminates the stress of last-minute meal decisions. No more scrambling at dinner time means happier evenings. Plus, eating regular, good meals helps stabilize blood sugar levels, energy, and mood throughout the week. The mental health benefits of knowing you have nourishing food ready when you need it cannot be overstated—it provides a foundation of wellness that supports all other aspects of your life.

On a weekend, it would be easy to fit in 3 recipes. The food made that weekend would be used up the following week, and then the next weekend, you would be ready to start again! I know many people like to operate this way—what is made on the weekend will supply the next week of dinners and you just need to rely on your fridge for storage. All of this can easily work into whatever your schedule is like—just plan it out and you are set! All prepared for the busy week ahead and no need to stop for fast food!

For Those Who Do Have a Freezer

If food is properly stored (freeze right away, in good storage containers, in an organized location, labeled and planned for its use), you’ll never need to throw food away. 

This means, dollars are saved and time is saved; food prepared at home has more nutrition than fast food and pre-packaged meals; if it is quick and easy to make your own fast food and pre-packaged meals, then you are more likely to do it. Another great benefit of leftover nights—less prep time (like ZERO!) and less dishes to wash—that benefit on its own should be enough enticement to raise the value of handling prepared foods in your house! You will find that good storage containers, labeled, make a huge difference in wanting to use those dishes again!

Don't forget about getting your water from foods too! Lots of fruits and veggies are packed with water—but only if you store them right! A wilted cucumber won't hydrate you much. Good storage keeps that moisture locked in. Your body needs that water for EVERYTHING—digestion, metabolism, keeping cool, even thinking clearly! I keep water-rich foods right at eye level in my fridge—easy to grab and good for every part of your body. Smart storage = better hydration = better YOU!

> STUDY -  Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys - PMC

READ MORE - Make water your drink of choice - Canada's Food Guide

Safe Freezing Times

For ease of using and to prevent forgetting it is there, I find it best to use fresh meats in the first month of having it there, but sometimes it is not used due to changing your mind on a meal or getting invited out, so then I try to use it in the next month—just to be sure it does get used and not forgotten. This also keeps your freezer organized.

Thawing Frozen Food

To ensure that frozen food is ready to use when you need to prepare the recipe, take it out of the freezer 2-3 days before you need it—I like to "shop" my freezer* on a less busy night and take 3 or 4 items out at a time—if you are going into your freezer, you might as well take out more than one item—less trips and less time! Two days ahead is usually good, three days for larger items like roasts. The "take out" days are marked in my phone calendar, just as the meals are. This helps to remember and DO IT!

Yes, you could use your microwave for the thawing, but this does add time to your prep time and the thawing is not always even—I just feel safer and more organized if I have the food out of the freezer well enough before I need it. This way you could always change your mind about what you are using and when—sometimes impromptu activities dictate this!

* A note on mindful eating:

I love my little ritual of "shopping" my freezer! It's so different from grabbing fast food in a rush. Taking time to look at what you have, planning how to use it—it makes you appreciate your food more. This intentional approach to food preparation fosters a deeper appreciation for your meals and creates space for gratitude. You'll likely eat slower and feel fuller from less food too! Research shows that mindful eating practices, which begin with mindful food preparation, can lead to better digestion, more satisfaction from smaller portions, and a healthier relationship with food overall.

> STUDY -  Mindful Eating: Benefits, Challenges, and Strategies | USU

Reheating Leftovers

The key to heating up leftovers is to do it at a lower heat and for less time. The meat has already been cooked, so you just want to heat it up—high heats will cook it again, decreasing the flavor and texture.

Heat food to 165°F to be safe—

To achieve the above, most foods—casseroles, meats, stews, can be heated at 350°F for 45 min.—this is usually a size for 3-4 servings—for more servings, more time may be needed. Be sure all foods are covered, either by the casserole lid or foil—TO SAVE ON FOIL, USE A BAKING SHEET TURNED UPSIDE DOWN. Also, be sure the food is thoroughly thawed and taken out of the fridge ½ hour before being placed in the oven—it is so disappointing to dig into that favorite dish and have it lukewarm! Fajitas and burritos may take less time—more like ½ hour.

Your stove may take less time and temperature than mine—be sure to find what is right for you—if you find the proper "code", you will use your leftovers—if not, you will say what is the point—well, the point is—save time and money! Health is maintained, but remember—the more something is cooked, the less nutrients will remain—thus, only cook to heat through and to a safe temperature—DO NOT OVERCOOK—taste and nutrition will be less than desired. I have found that the foods that perform best as second-day dishes are:

• spaghetti (tomato-based dishes)

• soups

• stir fries

• roasts

• casseroles 

• stews

 These dishes are best for ease of use and retention of flavors.

Properly Storing Leftovers

In order to safely use leftovers, and to the desired taste, they must be stored properly. Let cool and store in the freezer in freezer-safe containers—label as to contents and date used. Plan to use them in the next month, to ensure the leftovers are being used. This is great for saving time and money—I often have at least a half month planned using leftovers—sometimes a whole month!

When you are using the leftovers, you can use as is, or add to the dish, changing the original recipe—a stew could have the roast beef from Sunday added to it, plus the beef gravy, carrots and roast potatoes—serve with a warm crusty bread or biscuits and you have a great dinner on a busy week night! Parmesan chicken breasts transform to salads, fajitas or stir fries; stir fries to fajitas or quesadillas. Just sprinkle it with cheese, salsa and bake in the oven.

READ MORE -  Safe food storage - Canada.ca

Savings Summary

Along with saving around $200 by using leftovers, I'm also saving precious time since the meals are already prepared. It makes for such a relaxing month! The following month, when you need all new meals, you can spread those leftovers over two months—that's just half a month of planning to worry about. Plan your "free month" during your busiest time of year or in the hot summer when less cooking is better. Picture this: a month of pre-cooked meat, sliced and ready for salads with fresh produce from your garden—now that's smart meal planning!

With a meal plan in place, using leftovers becomes second nature. Just remember to note when frozen dishes need thawing and buy any supplementary items beforehand. (I'll explain more in the meal planning and grocery chapters.) Sound confusing? Think it takes too much time? Trust me—once you build this habit, you'll love the FREE food and time it gives you!

These ideas are designed to make healthy eating simple. Try the hints and recipes, and you'll be well on your way to saving both time and money while adding nutritious meals to your diet. The best part? You'll have more health and energy for the fun activities you love!

You can easily save $100-$400 per month using the methods described here. The exact amount depends on your starting grocery bill and family size. For my family of four, I aim to keep our grocery bill under $500 per month, and some months I've managed to bring it down to just $250-$300.

The list below is the approximate amount you could save, just by what we have talked about so far:

Meal planning: $50-$200 saved! When you're cooking at home more often, those restaurant bills disappear. Plus, with a good plan, you'll skip those expensive last-minute steak purchases and work FREE leftovers into your rotation. Without those less nutritious impulse buys, you could save $300 or more each month—and get a healthier body as a bonus!

Food storage—proper fridge, freezer, and pantry use means throwing away less food (save $20-$50). Everything you buy is part of your plan, so nothing gets forgotten!

Use of leftovers—with smart storage and labeling, plus simple sides to serve with them (save $50-$150)

Possible total savings: $100-$400 per month! The exact amount depends on how many prepared meals you've accumulated from previous months—imagine months where you don't need to buy any meat for entrées! That's potentially $1,200-$4,800 extra per year! 

> STUDY - Food waste costs Canadian economy $49 billion a year | The Western Producer

Whether you're looking for extra cash or just want breathing room in your grocery budget, these strategies deliver!

Life happens—maybe your rent's going up, you need a new car, or you're facing unexpected expenses. Whatever the reason, smart grocery planning is your financial lifeline. The bonus? A healthier body from cutting out nutritionally empty foods that drain your wallet and potentially damage your health!

Following these strategies, proper food storage alone saves $20-50 monthly (no more throwing out spoiled produce!). Smart leftover use adds another $100-200 in savings. Here's my secret—I never say "leftovers." When asked about dinner, I announce "Chicken Chowder" served with fresh buns, and everyone happily devours their meal before rushing off to hockey practice or the gym!

The numbers add up fast: food storage ($20-50), leftover strategies ($100-200), meal planning ($100-200), and smart shopping ($100-200). That's potentially $100-400 saved every month—or $1,200-$4,800 annually! Suddenly that savings plan doesn't seem impossible, does it?

The magic happens when everything works together: your meal plan drives your grocery list, which incorporates leftovers, ensuring nothing goes to waste. Proper storage keeps everything fresh and usable. The result? More money in your pocket, less time in the kitchen, and a healthier you—all from simply planning ahead!

Want to Learn More?

For more detailed guidance on nutrition, meal planning, and money-saving strategies, check out my comprehensive guide: "Found: Health, Wealth, and Time in a Grocery Bag"

Where to Find the Book:

• Amazon.ca (ISBN: 9781535204606)

• Indigo

• Rakuten Kobo (Audiobook)

These resources expand on the principles shared in this guide, offering more detailed strategies for combining health and budget-conscious meal planning.

Note: This guide is an introduction to the concepts covered in more detail in "Found: Health, Wealth, and Time in a Grocery Bag" by Sheryl A. Rothert.

About the Author

Sheryl A. Rothert draws from her extensive experience as a Home Economics educator to help families create healthy, cost-effective meals. She developed a practical system that transforms everyday grocery shopping and cooking into an opportunity for better health and savings.

Her approach focuses on smart meal planning, efficient shopping strategies, proper food storage, and creative use of leftovers. Through these techniques, families learn to prepare nutritious meals while naturally reducing their grocery expenses. What started as a local initiative, shared through community bookstore events, has grown into a comprehensive guide particularly relevant today as families navigate rising food costs and changing supply chains while supporting Canadian products.