AQUA FRESH

150 mi. . vaeetdnecesed bares cess

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Paper Towels... on 19 .

: CO-OP.

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CO-OP

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~ Consumer Services Co-operative

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Fabric si iftener.. 128 o. . AM, 59 :

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CO-OP KIM

~ i Powder,.......°9 , 5.39 Ii

CANADA #1 BONELESS

Pork Butt Sioa oA. 39

CANADA #1. LEAN — SMALL

Pork rk Spareribs . oA 69

| 2132 KEATING un ROAD, CENTRAL SAANICH

Phone 652-1188

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NeW STORE HOURS EFFECTIVE NOV. 10

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MON: THRU SAT. 9 - 6
- THURS. & FRI. 9 - 8

GAS BAR OPEN 7 7 DAYS A WEEK

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PEPPERIDGE FARM - 4 VARIETIES

Layer Cakes... .........

YORK PIES

Turkey, Chicken, Beefs seni

YORK

[ roccol Spears...

AL 55

E B.C. APPLES — MACS,
DELICIOUS, NEWTON

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BREAKFAST SAUSAGES |

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"FOOD GROUPS AND THE BUDGET.

In each food group there are ways to cut costs and stil provide
_ B nutritious diet for your family,

- In the milk & milk products group you will find skim milk.
“powder the cheapest source of milk, Fluid skin milk is next,
i thon 2%, then whole, All milk, fluid ar powder is fortified with —
“vitamins A and D so this will not influance the choice.

Use skim milk powder in baking to reduce costs and aga way to

-Increase the number of milk servings if a family member does

‘not like to diink it, Puddings, milk drinks like cocoa, and soups... : Use.loss popular andiess tender cuts of meatto reduce costs in

rnado with: milk will also incraase milk intake, but Increase

_ calories as well; Chaese and yogurt are milk products and can

be used in place of fluid milk. For example, 250 mL of plain

_” yogurt or 45 g of a firm cheese contain about the same amount:
-of calcium as 250 mt of fluid milk, They do, however, contain
more calories. Adding flavaur ta yogurt and aging chease or a
“processing, shredding or sillcing It adds to tha cost, :
Ico craam and other frezen milk deca are high in calories :
because of tha fat and euigqar thay contain and chould be used
-only occasionally to make up recommended servings. Buttar, :'

Pate...
Beer —@
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“foods would be considered the, “luxury” ar _ foods mon: a]
“tioned earlier, ,

Bread and cereals made from whole arain iraducte are tha
best nutritional buy-and usually cheapest. Those that are en: ”

_ tiched (vitamins and minerals have been added) are the now |
~ best choice, The addition of sugar in cereals, or fruits, nuts and
_ Spices in baked goods, adds to the cost, as does further pro: 4;

- cossing. The lass time you have to spend ona Product tha mora: na

it will cost. For example, cereals you cook area less ‘experishe
than those you add hot water to andstir. :.

Read labels to judge the nutritional quality of pasta products,

Those that are enriched will be the best buy,

the moat & alternates group. For example, round steaks aro

-a8 nutritious as T-bone steaks, but they are cheaper, Thay.do, -

however, need a differant mathod of proparation to make them
tender and this. involves ‘more. time, Learn to, balance. time.
involved In preparation with the cost.

Poultry and variely meats ara often lous © expensive than rod - '

o> Moats-and are just as nutritious, Depending on your geog:

raphic location, fish may be.a reasonable choice, Bocausa

‘poultry and fish are low In fat content, they are wise enolees for i

calorie counters...

Onions... — 2 for cr ie
‘Hubbard §

whipping. cream, . salad. or sour cream and cream cheeses

~ PRICES EFFECTIVE _ 100% Canadian Owned i contain.a fol of fat and very lito calcium 80 ehould not po

cee = idared in the graun. Nairy stibstitutes (rattan whitanara
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from dairy foods and should not ba counted as a sorving. Those
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AFTER YOUSHOP) ae tae
~ Even if yon pian and biry fonds for nists meals and shop fur
~, the beat buys you can still miss out on tha nutrionta and waste
“money unless the foods are stored and cooked proporly, :

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