SARA LOPINSKI: Would you believe that the less money you have, the better you can eat? As odd as that may sound, it can be true with the right food choices. The general thinking is that good healthy food has to cost a bundle. And yes, some of it does but junk food is more expensive in the long run. It is not healthy to eat plus it is loaded with calories, fat, salt and sugar. Even if it is free, it's not a bargain from a health standpoint. So the point is that whether your food budget is large or small, your diet can be nutritious or not so nutritious. So how does one eat well for less? Let's look at a few general suggestions.
1. Protein. It's one of the most expensive parts of our diet because we prefer animal protein, such as beef. Would you believe that two of the most economical sources of animal protein with the highest protein quality are eggs and milk? These high protein foods provide plenty of important nutrients as well. There's no need to become a vegetarian, but consider eating an egg-based meal each week in place of a beef meal.
2. Produce. Current version of the Food Pyramid (www.mypyramid.gov) recommends two cups of fruit and two and a half cups of vegetables daily for good health. Eat seasonally to save money. During summer months, invest in berries - blueberries and strawberries, melons - cantaloupe and watermelons, and peaches. Winter months feature apples, oranges, and bananas. Fresh is best but you can still purchase nutrition with canned, frozen and dried fruits. Use the same plan with vegetables, buying in season for the best buy.
3. Sugar-water beverages. These beverages are a complete waste of money and provide empty calories that are calories without nutritional value. If you really need a sweet beverage, make your own iced tea; drink it straight, with lemon and sugar substitute or prudently add sugar. Then at least you can control the amount of sugar and calories. Surely you have heard too that tea is thought to be a heart healthy beverage providing antioxidants, the substance that may help reduce some of the negative aspects of aging.
4. Beans. Chose any kind of bean - pinto, black, red, kidney, garbanzo - for a cost-effective source of nutrition. Beans have a split personality counting as both a vegetable and a protein food. And they can be used in everything from soups, salad, stir-fry, rice and pasta dishes. You can even use the canned ones as long as you rinse with water and drain to remove some of the sodium.
5. Salty snack foods. Of course we are talking about potato chips and pretzels as well as the other bags that fill the snack foods section of the grocery aisle. Invest in a hot air popper and make the cheapest snack of all: popcorn. Spray lightly with butter-flavored popcorn spray and enjoy a whole grain treat.
Try these suggestions to hold the line on the grocery budget while also providing a healthy eating plan.
Sara Lopinski, MS, RD, LDN is a registered dietitian at the Center for Living at St. John's Hospital.
