The American Dietetic Association wants to debunk the myth that eating healthy is expensive. Last December it published an article on http://www.eatright.org/ in which readers can get tips on how to continue to or start eating well on a budget - the economy will have many people changing some habits, so why not take advantage of that to learn some ways to make these changes better for your health? In this post, you will find a mix of the ADA's tips and some that I personally practice and that work well for me. Part of the information in this post is taken from the American Dietetic Association website - visit the site for the complete article!
Contrary to what many believe, a healthy eating plan that includes plenty of fruits and vegetables can be quite inexpensive. 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.
Having a plan while going to the grocery store helps a lot. Make a list, and stick to it. I always say that having a snack before going grocery shopping cuts your spending by 30%. Think about the last time you went shopping while you were hungry... Everything looks good and the list you took with you doubles in size!
Some of the lowest prices in the grocery store are found on the outskirts of the store. Coincidentally, that is also where the most nutritious options are found. Next time you go shopping, start at one end of the store and make your way around without going into the isles. You will see that by doing that, you will be filling your cart with fruits, vegetables, milk, eggs, yogurt, fish, poultry, etc. Now, I am not saying you cannot go into the isles, but limiting isle shopping with only what is on your list will make a world of difference in the nutrition value of your shopping cart.
Buying store brands is also a great money saving tip. Most of the time, the ingredient list on that product is the exact same as premium brands. The ADA also recommends getting into the habit of bringing your lunch to work with you. I personally do this and am a strong advocate of it. This might be the best thing you can ever do to save money! For example: A turkey sandwich (2 slices of whole wheat bread, 2 slices of turkey breast, lettuce, tomato, pickles and mayo), 8oz of orange juice, and a low fat fruit yogurt that you bring from home to the office will cost you about US$2.07. Compare that with your usual fast food option. For example, a Whopper Value Meal at Burger King will cost you US$5.50! If that is not enough to convince you, let me tell you about the nutritional content of each... The meal your bring from home will have approximately 578Kcals and 10g of fat. The fast food meal will have 1240Kcals and 60g of fat!
The ADA also points out that buying locally grown fruits and vegetables that are in season can also be a lot cheaper (considering you are not in Chicago like me, where it would be hard to find local during the winter). If you cannot get local, buying frozen or canned can be a good idea. The process of freezing fruits and vegetables conserves nutritional value as they are frozen immediately after being picked.
According to RD and ADA spokesperson Katherine Tallmadge, perceptions about food cost can be changed with some education and simple math. “Some people don’t mind paying 75 cents for a soft drink but would object to paying 75 cents for an apple. There’s a perception that these aren’t important foods, that they’re side dishes. But plant foods such as fruits, vegetables, legumes and whole grains are the foundation of a healthy diet.”
The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at http://www.eatright.org/. Ana Abeid is a member of the American Dietetic Association.
Contrary to what many believe, a healthy eating plan that includes plenty of fruits and vegetables can be quite inexpensive. 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.
Having a plan while going to the grocery store helps a lot. Make a list, and stick to it. I always say that having a snack before going grocery shopping cuts your spending by 30%. Think about the last time you went shopping while you were hungry... Everything looks good and the list you took with you doubles in size!
Some of the lowest prices in the grocery store are found on the outskirts of the store. Coincidentally, that is also where the most nutritious options are found. Next time you go shopping, start at one end of the store and make your way around without going into the isles. You will see that by doing that, you will be filling your cart with fruits, vegetables, milk, eggs, yogurt, fish, poultry, etc. Now, I am not saying you cannot go into the isles, but limiting isle shopping with only what is on your list will make a world of difference in the nutrition value of your shopping cart.
Buying store brands is also a great money saving tip. Most of the time, the ingredient list on that product is the exact same as premium brands. The ADA also recommends getting into the habit of bringing your lunch to work with you. I personally do this and am a strong advocate of it. This might be the best thing you can ever do to save money! For example: A turkey sandwich (2 slices of whole wheat bread, 2 slices of turkey breast, lettuce, tomato, pickles and mayo), 8oz of orange juice, and a low fat fruit yogurt that you bring from home to the office will cost you about US$2.07. Compare that with your usual fast food option. For example, a Whopper Value Meal at Burger King will cost you US$5.50! If that is not enough to convince you, let me tell you about the nutritional content of each... The meal your bring from home will have approximately 578Kcals and 10g of fat. The fast food meal will have 1240Kcals and 60g of fat!
The ADA also points out that buying locally grown fruits and vegetables that are in season can also be a lot cheaper (considering you are not in Chicago like me, where it would be hard to find local during the winter). If you cannot get local, buying frozen or canned can be a good idea. The process of freezing fruits and vegetables conserves nutritional value as they are frozen immediately after being picked.
According to RD and ADA spokesperson Katherine Tallmadge, perceptions about food cost can be changed with some education and simple math. “Some people don’t mind paying 75 cents for a soft drink but would object to paying 75 cents for an apple. There’s a perception that these aren’t important foods, that they’re side dishes. But plant foods such as fruits, vegetables, legumes and whole grains are the foundation of a healthy diet.”
The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at http://www.eatright.org/. Ana Abeid is a member of the American Dietetic Association.
