Current Nutrition Tip
General Information/Questions
Barton Nutrition Services
2170 South Ave.
South Lake Tahoe, CA 96150
Phone: 530.543.5825
Fax: 530.543.5821
Email us at ldick@bartonhealth.org
Eating on a Budget
By Lynn Norton, MS, RD
Outpatient Dietitian
The start of a new year should be filled with motivation for positive changes… but for many, 2009 brings difficult financial times that are adding negative pressures to day-to-day life. My goal is to help those struggling with basic finances to make a resolution to reduce food costs without making significant nutritional sacrifices. Taking time to plan food purchases, may actually make your routine diet healthier!
Fruits and Vegetables. How many times do we hear they are good for us, but think they are too expensive to buy? The American Dietetic Association’s spokesperson, Katherine Tallmadge, reminds us otherwise. “The reality is, fresh produce gives you some of the best bang for your buck. In fact, in June 2008, the U.S. Department of Agriculture’s Economic Research Service studied the prices of produce throughout the country. They concluded a person needing 2,000 calories per day could meet the dietary recommendations for fruit and vegetables for under $2.50 per day,” Tallmadge says. At the grocery store, less healthful foods such as bakery goods, snack foods and sodas can be more expensive than a healthier alternative. Tallmadge notes that while a 10-ounce bag of potato chips costs about $2.59 and may seem like a cheap source of calories, consumers could buy four pounds (16 servings) of fiber and vitamin C-rich fresh red potatoes or three pounds (12 servings) of vitamin,- mineral- and beta-carotene-rich carrots for the same price.”
Shop “In Season.” Seasonal fruits and vegetables are far less expensive than those that come from the opposite hemisphere (and keep the planet a little greener at the same time!)
Cheaper Cuts of Meat. They are often healthier for us, too. Higher priced beef tends to be more highly marbled in fat—that what makes it juicier and more tender. Choose cuts labeled, “Choice” or “Select” for a leaner product, along with a leaner price. Don’t forget reducing your portion-size can also stretch your dollar.
Change Cooking or Serving Methods. Leaner meats may need to be pounded first to make them more tender. Crock pot cooking with additional low fat liquid added is another option. Cutting meats in thin slices, against the grain, produces a less chewy product. Leaner meats are more likely to toughen up with over- or rapid cooking, so take a little extra care when using less familiar types of meat.
Plant Proteins. Dried beans and peas (“legumes”) are very economical protein sources that are also high in fiber and iron and free of cholesterol and fat. Have meatless meals with legumes as the entrée or side. Why not try a soothing lentil or split pea soup during these cold Tahoe evenings for a change?
Less Processing. The more “convenient” the food is to prepare and eat, the higher the price tag. Start with more basic ingredients like a whole chicken, instead of buying sliced cold cuts or deboned portions. Make your own “microwavable meals” from leftovers to capture both time savings along with money savings.
Bulk Shopping. Buy large. Split large volume purchases with a friend or neighbor. Ever price a 1lb bag of rice with a 10 or 25 lb bag?
Comparison Shop. A must. Check your local grocers for weekly sales and coupons. Plan meals around these sale items. Generic brand cereals, breads, canned goods, and other staples are almost always cheaper than name brands.
Eat Out Less. Reassess the frequency you grab a meal or beverage out. How much did that cost you or the family compared to a healthy meal at home? Make sure you pack your lunch or thermos of coffee instead of being tempted to eat and drink on the run. How much have you paid for bottled water, soda, or a cappuccino lately? If there is a special occasion at hand, why not go out for lunch instead of dinner. Often meals will be a quarter or half the price.
Like anything else we wish to succeed at, shopping and eating “on a budget” takes time and planning. Sticking to a shopping list and reducing compulsive buying may be a significant behavior change for many. Head to the library, a friend or the internet to find recipes that fit the ingredients you wish to use. Be patient and set yourself up to succeed. The time you invest will pay you back in financial as potentially health savings.
Resources: The American Dietetic Association: www.eatright.org
For information on Federal “Nutrition Assistance Programs”: www.fnic.nal.usda.gov/
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