Eating Healthy During
"Lean Times"
Just because we're facing economic hard times doesn't mean your meals have to suffer. The trick is to purchase foods rich in nutrients but low in price. Here is a list of foods you may want to consider adding to your shopping cart:
- Brown Rice — An excellent source of energy, high in fiber and extremely versatile. Can be used as a side dish, as well as in soups, salads, stews and casseroles.
- Whole wheat pasta — Another staple energy food that's also high in fiber. Slightly more expensive than pasta made from durum wheat.
- Oatmeal — Can make a healthy, simple, high-fiber breakfast. Also can be used in salads, granola, or as a topping for a healthy dessert such as yogurt.
- Eggs — High-protein, low-cost food. Can be made for breakfast, or boil a dozen for a week's worth of snacks at work.
- Beans — Canned or dried, these energy-rich foods are full of protein and soluble fiber, which is great for digestion and filling you up.
- Canned Tuna or Salmon — Very cheap source of protein, goes great on a salad or in a sandwich.
- Nuts — Make a very filling snack for a reasonable price, however, opt for the unsalted kinds when you can.
- Frozen or Canned Vegetables — Full of vitamins and minerals, always available, and cheaper than their fresh counterparts.
- Dried Milk — Stretch your budget by making your own milk from powder.
- Seasonal Produce — Fresh produce is always a healthy bet, and buying seasonal lowers the cost (when it's available). If possible, buying local supports farmers in your area and increases freshness. Looking for a local farmer's market? Or if you want it really fresh, just grow it yourself. Plant a garden or sprout some of your own greens indoors.
Tips to Remember when Grocery Shopping
- Always go to the store with a grocery list of exactly what you need. This one tip can save you time and money. If you stay focused on what you need, you won't be distracted by displays or sale items, and it will keep you from making those impulse purchases.
- It's true that whole wheat options are typically more expensive than their counterparts, but you have to keep in mind that you get what you pay for. For that extra money, you're also getting more fiber, B-vitamins, and other nutrients like zinc, magnesium and folic acid.
- If you're having a hard time choosing between two similar products, check the nutrient labels as well as the list of ingredients. If these are confusing, learn more about nutrient labels. As far as ingredients go, one simple rule that some dietitians recommend is not consuming anything that you can't pronounce. (Ex: Sodium stearoyl lactylate)
- Buy what you'll actually eat. Just because something is a bargain, it isn't actually worth it if you don't use it before it spoils