How to Eat Healthy on a Budget
Tips to Stretch Your Food Dollars and Get More Food for Your Money
Oct 25, 2009
With the poor economy, many families, people and college students are looking for ways to get more for their money when they visit the store. There has been a growing concern by health care professionals that as economics get tighter, people will be making poor food choices and turn to eating unhealthy fast food because they believe it is cheaper.
Adam Drewnowski, director of the Nutrition Sciences Program at the University of Washington in Seattle echoed these concerns in a Reuters article from January 2009 on "Will Americans put on 'recession pounds'?" Drewnowski said that "People ... are going to economize and as they save money on food they will be eating more empty calories or foods high in sugar, saturated fats and refined grains, which are cheaper."
Yet choosing cheap, unhealthy fast food does not need to be the case. Instead, people can make healthier choices by following a diet for a new Depression, making more budget-friendly choices and changing some of their shopping and food preparation habits.
Following a few helpful tips and tricks, some of which have been used by people during prior difficult times, can help families still eat healthy while on a limited budged.
The Diet for a New Depression
A Reuters article, "Will Americans put on 'recession pounds'?," from January 2009 written by Ed Stoddard provides an answer to stretching food dollars and still eating healthier. Drewnowski offers a diet for a new Depression to help us get through this recession.
The new Depression diet falls back on eating basic healthy, inexpensive foods. It consists of "affordable but nutrient-rich foods such as ground beef, beans, milk, nuts, cheese, carrots, potatoes, canned tomatoes, soups, and rice."
Budget Foods to Eat More
There are many foods that are nutrient dense (offer a lot of good nutrients) along with a good value for the price. In a November 2008 news report for CBSnews.com "The Early Show," registered dietitian Keri Glassman recommended five nutrient dense food groups that can help save money when shopping for groceries. The five groups are frozen produce, eggs, beans brown rice and canned fish.
A more complete list of budget-friendly, nutrient-dense foods recommended by dietitians include:
- Frozen Produce
- Eggs
- Beans
- Brown Rice
- Canned Fish
- Milk
- Carrots
- Potatoes
- Canned Tomatoes
- Nuts
Getting used to eating more of these budget-friendly foods may require getting more creative with fixing foods and spending a bit more time preparing foods, but it will be less expensive and healthier in the long run.
Habits to Help Stretch Food Dollars
Changing shopping habits is another key way to help stretch the food dollar. Tips to change your habits and help stretch food dollars include:
- Watching the sales and buying healthy food you will eat on sale.
- Making a food list based on the sale items and stick to the list.
- Eating before shopping. Eating before shopping will help you stick to your shopping list.
- Clipping coupons. Only use the coupons for food that you would normally buy.
- Carrying snacks to avoid the temptation of stopping to buy a fast food meal.
- Shopping the periphery of the store where the food is healthier and fresher. Avoid the interior where there are more processed and junk foods.
- Watching and comparing the unit prices. Buy the least expensive amount that you will use.
- Making your own food from scratch. Homemade meals are healthier. They cut down on the fat, salt, sugar and air used in restaurants and by food manufacturers.
- Making your own microwavable meals or TV dinners. Fix a double meal and freeze the extra for later use.
- Eating healthier food in instead of eating fast food or dining out.
Food Options to Get More for Your Money
Another way to help in getting more from your food money is to make some changes in food options and focus on getting more healthy foods from the money being spent. Here are some changes that everyone can make:
- Buy in season. Seasonal produce has more nutrients, tastes better and costs less.
- Fix soups and stews.
- Buy in bulk, if you will use it and can store it.
- Create your own snack-sized packs, apple sauce, fruit and pudding containers for the kids' lunches from larger containers or portions.
- Make your own designer coffee at home, rather than buying it at the coffee store.
- Cut down on alcohol, which has a lot of empty calories and can be quite expensive.
- Switch from brand names to generic store brands.
- Eat more beans. They are a good inexpensive source of protein and fiber, especially dry beans.
- Use ground turkey in place of ground beef.
- Try using meat alternatives like tofu or beans in chili, spaghetti and stir-fry recipes.
By sticking to purchasing less expensive nutrient-rich foods and staying away from high calorie, high fat and nutrient-poor fast foods, families, people and students can find many ways to stretch their food dollars while still eating healthy.
Resources:
Dyer KA. 2009. 10 Ways to Eat Smart on a Budget. Parenting Resources. Suite 101.
Stoddard E. 2009. Will Americans put on "recession pounds"? Reuters.com
Moore M. 2007. Healthy Eating on a Budget. American Dietetics Association.
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