In today's world, people are getting the mind set that eating healthy means spending more money. This statement can be true if you do things such as only purchasing organic food items, produce that is not in season, or convenience items such as precut vegetables. This article will help explain why eating healthy does not have to cost more. Families can eat healthy and stay within their budget as long as they know a few tips on how to go about doing so. The following tips in planning ahead, using discounts, shopping smart, and using resources, can help you eat healthy while saving you money.
#1: Plan meals and make a grocery list. If you do not plan, you are more likely to walk around aimlessly putting whatever looks good in to your cart. If you make a list of exactly what you need in your meals for the week, you can stick to the list. This will help to avoid buying extra items that were not pre-planned. To learn more about how to plan for balanced meals, visit:
www.healthyeating.org/Healthy-Eating/Meals-Recipes/Family-Meal-Planning/
#2: Never shop hungry. If you shop hungry, this can cause you to buy more on impulse then what your list says. These items are usually not the healthiest choices, and they can be more expensive then what might fit in your budget. This may then lead to unhealthy food items you did not need sitting around the house and eventually eating just because it's there.
#3: Use coupons and rewards cards. The newspaper and Internet websites can hold coupons that can save you a good deal of money. However, you have to be careful to not just buy something because it has a coupon. If the item is something you would not typically buy or is one of those extra items that you do not need, you'll save more money by not buying it at all. Also, many grocery stores offer rewards cards that can get you more coupons, special prices and may even offer discounts for gas. Saving on gas may allow you to budget more money for your groceries.
#4: Buy items on sale. Look for types of items you would normally buy, but that are on sale. Maybe it's a different brand than you normally purchase, but if it's the same type of item for less money, go for it. Once again, be careful to not fall in to the trap of buying items that you normally would not buy just because they are on sale.
#5: Buy in bulk when possible. Frozen and canned fruits and vegetables are great items to have on hand and can be put with any meal quickly. Many of the canned options do have reduced/no salt added versions, which are healthier and often do not cost more. Also, be careful with national brand names and buy store brands when you can. Store brands tend to cost less than national brand names and are often equal in quality. Also, remember for canned and frozen items, organic doesn?'t also mean healthier. For perishable items such as fresh fruits and vegetables, make sure you are careful to buy them in amounts you know you will use and not let spoil. Spoiled food is wasted money.
#6: Compare unit prices. Grocery stores typically have the unit price (price per pound, ounce, etc) on the shelf tags. Compare national brands with store brands and bulk packages with regular/single serve packages. Bulk packages are often cheaper by the ounce, but make sure to store it in a way to keep it fresh after opening.
#7: Shop the perimeter. Meats, dairy, fresh produce, and breads tend to be around the edges of the grocery store. Then move into the isles to get your frozen/canned fruits, vegetables, and other necessities. Be careful while in the snack aisles. Stay focused on your preplanned food list and set budget.
#8: Shop seasonally. Fruits and vegetables are always a healthy choice and tend to cost less when they are in season. If you want produce that is not in season, try frozen or canned with no added salt or sugar for a healthier option. To see the seasonal options for Washington State or any of state of interest, visit: www.eatwellguide.org/i.php?pd=Seasonalfoodguides
#9: Remember that convenience costs. Items such as frozen meals and pre-cut produce or meat will cost you more than if you stick to the basics and do the prep-work yourself. Take a little extra time to cut your own produce or make your own meals to freeze for later. For more information on different recipes you can tailor to your needs such as your audience, what cooking equipment you have, menu items you are looking for, or what you want the total cost to be, visit: http://recipefinder.nal.usda.gov/
#10: Keep food safe and prevent food waste. Look at the 'use by' date to see if you will be able to use the item before it goes bad. Do not use any food or drink after the end of the 'use by' date. Even if it looks and smells fine, the item could be harmful to your health. If the product has a 'sell by' or 'best by' date, these do not mean you should throw out the food any time after that date. 'Best buy' dates are more about quality than safety. When the date is passed, this doesn't mean that the food will be harmful, but it might start to lose its flavor and/or texture. If you see mold or the product has an off odder to it, be safe and throw it away. Also, this ensures that you are buying fresh food and not food that is going to spoil the next day. Try shopping for dry goods first and cold or frozen foods last to keep them from heating up and thawing. Then when you get home organize your food so that you use the oldest items first. 'First in, first out.' Always remember to keep fresh produce away from raw meats to decrease your chance of food borne illnesses. For more information on keeping food safe, visit: www.foodsafety.gov/
#11: Pay attention at the check out. Always make sure the price rings up to what it said it would be. If a price is incorrect, always point it out to the cashier so they can make the proper adjustments.
#12: Restaurants do not have to break your budget. Even if you are eating on a budget, eating out is just something everyone likes to do once in awhile. Keeps the prices low by looking for restaurants offering early bird specials or a two-for-one deal. Also stick with ordering water instead of soda or other drinks that can quickly add up on the bill.
Healthy eating does not have to cost more if you shop smart with the tips from this article. Remember these main points: plan before you shop, compare and contrast products for the best deals, and freeze food to prevent spoiling. If you have any further questions or concerns about this topic or other food and health related topics, you can always find a Registered Dietitian to guide you in the right direction. Also, a great resource to have is http://www.choosemyplate.gov/ where you can find more on this as well as other nutrition and health topics. Finally, if you are able to use these tips to start eating healthier while staying within your budget, you can rest easy knowing you are saving your family money while keeping their health at the top of your priorities.
(2nd Lt. Cherney is a Dietetic Intern at Madigan Army Medical Center in the second phase of the AMEDD Center and School U.S. Military- Graduate Program in Nutrition.)
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