RNS: Eating Healthy on a Budget, June 2008
TIME: 3:23
URL: http://www2.med.umich.edu/prmc/media/newsroom/details.cfm?ID=392
How to find healthy foods during tough economic times
U-M dietitian offers tips for buying fruit, vegetables, meat for less money
Suggested lead: The current state of the economy may have you pinching pennies, but that doesn’t mean you have to give up your favorite fruits and vegetables as a result. By following a few easy guidelines, you can find ways to eat cheaply and healthily at the same time. Here’s Laura Drouillard with more.
Are you having a hard time stretching your grocery dollars during the current economic downturn? You are not alone. But before you stop buying fresh fruit, meat, vegetables and other items often perceived as costing a lot, check out these tips.
Holly Scherer, a registered dietician for MFit, the health promotion division at the University of Michigan Health System, says that you can follow a few easy guidelines and still buy healthy foods, rather than switching to a diet of potato chips and fast food.
She says the key to healthier eating is through preparation.
“Hard economic times don’t mean that you have to eat less well. By planning ahead, shopping the sales and trying out those generic or store brands you really can save a significant amount of money while also providing healthy, well-balanced food for your family.”
Instead of fresh fruits and vegetables, opt for canned and frozen goods, which cost less and are just as nutritious. When you do shop for produce, stick with what is in-season, and cut costs by purchasing goods by the bag instead of individually. And if you’re feeling especially frugal, try growing your own foods.
“A great way to get fresh fruits and vegetables right outside your own door is to plan a vegetable garden or, if you don’t have space, you can plant a few plants in a pot. And you may pay one to two dollars for a vegetable plans but you’re going to get a very large amount of produce from that.”
Although filet mignon and fresh lobster are probably out of the picture, Scherer says you can still buy meat for low prices. She recommends buying less-prepared meats that are not pre-seasoned or marinated. Buying chicken with the bone and skin is cheaper, and you can easily remove those to make a skinless boneless chicken breast.
And as with protein sources, buying less-processed grains is the way to go. Stick with plain brown rice instead of boxed rice mixes, and purchase the old fashion or quick cooking oats instead of the instant packets.
Scherer also suggests easy steps that can be taken to cut costs on what you drink, too.
“If you’re trying to save some money when it comes to beverages, get a filter for your tap water at home and keep it cold in the refrigerator instead of choosing bottled water. Also, buying frozen juice concentrate instead of a large bottle or can of juice can save some money. And lastly, making your own coffee at home and adding a specialty creamer or something that makes it a little tastier is a lot less expensive than going out every morning for that specialty coffee drink.”
As general words of advice, Scherer recommends buying generic or store brand versions of food, and opting for bigger containers and boxes instead of individually bagged snacks. And, of course, don’t forget to bring a shopping list.
“There’s a lot of value in making a shopping list and sticking to it. If you plan your meals according to the weekly specials, you’re going to save some money. You also want to try to stock up on the non-perishables that are on sale or items like meats or bread on sale that you can freeze to use later on.”
Laura Drouillard, U-M Health System News
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