10 Ways to Eat Right for Less
By Arricca Elin SanSone
You don't need to shop at pricey, upscale supermarkets or health food stores to eat right. Your regular grocery store has nutritious foods you love that won't break your budget. You may want to tweak what you buy, though. "Many of the healthiest foods, such as beans, are inexpensive compared to animal sources, such as meat," says Marisa Moore, RD, a spokesperson for the Academy of Nutrition and Dietetics. Here's how to follow a diet that's as good for you as it is for your wallet. Photo by Thinkstock.
1. Shop with a plan.
"The average family of four throws out $500 to $600 of spoiled food per year," says Moore. "Inventory your pantry, freezer and fridge to build meals from what you already have." Check out apps such as FoodontheTable.com to figure out what you can make with what's on hand. Then, download your grocery store's weekly ad, and list what you need to round out your weekly menu. A list also helps you get in and out of the store faster, which could save you money: Studies show the longer we stay, the more we buy. Avoid prepackaged or prepared foods, such as pasta and rice dishes. "They're convenient, but expensive and contain far more sodium, calories and sugar than is healthy," says Moore. Finally, never shop on an empty stomach, so you don't cave in to impulse buys.
Related: Learn about healthy afternoon snacks that keep you full.
2. Buy what's in season.
Although you can get many kinds of produce year-round, "it's usually cheapest when it's most abundant," says Jim White, RD, spokesperson for the Academy of Nutrition and Dietetics. In much of the country, leafy greens, such as kale, and root vegetables, such as potatoes and carrots, are bountiful in winter. In the spring, look for asparagus, mustard greens, turnip greens, spinach and strawberries. In summer, it's peppers, tomatoes and peaches. Fall brings fresh crops of apples, pears and squash. Check out what's in season now near you.
3. Become a locavore.
Besides the fact that you support nearby growers when you buy from farmer's markets, "there's a health benefit to shopping local," says Sarah Krieger, RD, MPH, a spokesperson for the Academy of Nutrition and Dietetics. "The less time it takes to get produce on your table, the more nutritious it is-nutrients like vitamins B and C deteriorate quickly with heat, sunlight and travel time." Locally grown produce is often cheaper than the kind that comes from afar because the cost to get the goods to you is lower.
4. Join a community-supported agriculture (CSA) farm.
You'll pay a modest annual fee to receive a weekly box of seasonal veggies (and sometimes fruits, too) while helping to support a local farm. Although you don't get to choose what's in each box (it depends on what your farm grows and what's in season), CSAs let you try foods you might not ordinarily buy, says Krieger. Plus, many CSAs offer newsletters and recipe ideas, especially for vegetables you may not be familiar with, such as fennel and celeriac. If a large box is too much for your family, buy a half-share or split a big box with a neighbor. In most parts of the country, you'll need to join in late winter to early spring.
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5. Switch to frozen and canned produce.
Fruits and veggies are packaged at peak readiness so they're a tasty, inexpensive alternative to fresh, says White. Plus, they don't spoil in days in your crisper drawer, so they're not going to waste. While some consumers may be concerned about chemicals such as Bisphenol A (BPA) leaching from cans into foods, the Food and Drug Administration (FDA) review of the scientific evidence doesn't suggest it's a health risk. One word of advice: Rinse canned veggies thoroughly to reduce sodium content by a third-most of us get too much sodium. On average, Americans consume 3,300 mg per day when the recommendation is 2,300 mg (or 1,500 mg if you're age 51 or older, African-American or have high blood pressure, diabetes or kidney disease).
6. Swap out meat for inexpensive protein sources.
"Beans are versatile, and there are so many kinds," says Krieger. Both dried and canned are great options. Dried are cheaper, but you'll have to soak them overnight to prepare them for cooking. Or choose lentils, which don't need soaking before cooking. Add beans to soups, salads and pasta sauces. Mash or purée them into dips and spreads, or make a healthy snack by drizzling beans, such as garbanzos, with olive oil, salt and pepper and roasting for 15 to 20 minutes at 350°F. Other cheap protein sources: A handful of nuts, especially peanuts or almonds, nut butters and canned fish, such as tuna or salmon.
7. Pack your own lunch.
Forget eating out every day for $6 to $10 a pop. Bringing food from home is less costly and allows you to control portion size and bad-for-you ingredients like sodium. And a recent study in the Journal of the Academy of Nutrition and Dietetics found that not going out to lunch is key for losing weight, says Amy Jamieson-Petonic, RD, a spokesperson for the academy. When you have leftovers, bring 'em to work, or try these cheap lunches that won't bore you: hummus on a whole-grain pita stuffed with spinach and tomatoes; homemade bean chili; and grilled chicken in a whole-grain tortilla with mango slices, cilantro and roasted red peppers.
8. Cut up produce yourself. Sure, buying pre-chopped cauliflower and broccoli saves time, but you pay for the convenience. Buy whole foods, which probably will be fresher (there's no telling when those veggies were sliced before they made it to the store). "Cut up everything when you bring it home so you can grab and go," says Jamieson-Petonic. If it's ready to eat, you'll be less likely to opt for junk when you're hungry.
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9. Grow your own. It's easier than you think. If you don't have space or live in an apartment, try container gardening in pots or window boxes. Start with super-easy-to-grow herbs such as parsley, thyme and sage, which are ridiculously expensive at the supermarket. Even better, fresh herbs punch up entrees' taste as much as salt without the unhealthy side effects. Best bets for beginner growers: leaf lettuce, spinach, peppers, green beans and cherry tomatoes, says Edward C. Smith, author of The Vegetable Gardener's Bible. Place plants in the sun; most need six hours of light per day. And don't forget to water them if your area isn't getting plenty of rain.
10. Preserve food the right way. You can prolong the life of a lot of what you eat. Put rosemary tied in bunches or oregano in the oven at 200°F for a few hours; then, store your herbs in air-tight containers. Wash and then freeze fruit such as strawberries, blueberries and peaches on a cookie sheet to prevent them from becoming one big block of ice; store in separate freezer-friendly bags to lock in flavor (learn how to freeze almost anything). Most veggies, such as green beans, should be blanched in boiling water for a few minutes before freezing to inactivate enzymes that cause food to mature. If you're ready for more advanced preservation methods, take a class on canning through your local co-op extension service or learn more about all types of preservation.
Original article appeared on WomansDay.com.
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