Healthy Recipes / Nutrition Information
Stacy Beeson, RD, LD
St Luke’s Health Solutions Registered Dietitian
April 14th, 2008:
Budget Buying
Are you Thrifty When it Comes to Food?
Are you tightening your belt and having to skimp on nutritious food? If you are on a tight budget, you’ll be glad to know that shopping for healthy foods is doable. Much of the extra costs associated with food come from soft drinks, chips, baked goods and other high-calorie, low-nutrient food options.
Tip #1 is to buy less sugary, salty snacks.
Tip #2 is to re-evaluate your idea of cost. Think about the other costs involved in choosing whole, healthy foods other than packaged or boxed items. The cost of food also involves:
- Cost of calories
- Cost of nutrients
- Cost of unnecessary ingredients
- Long term cost to your health
Tip#3 is to think “beans” for dinner. Chicken, turkey, pork and beef are common dinner dishes, but beans are a less expensive source of protein that can make great meals. A can of beans can cost as little as 50 cents.
Tip#4 is to cook from scratch. By planning ahead you can save yourself cash. A fast food burrito is about $3.00, 400 calories, 6 grams saturated fat and loads of sodium. A chicken burrito from scratch can cost less than $1.50. Make your own with chicken breast, beans, cheese, bell peppers, frozen corn and salsa.
Tip#5 Base your meals around these cheap foods: Eggs, beans, rice, potatoes and pasta.
Tip#6 Buy cereals without added sugar and oats in bulk instead of instant packets.
Tip#7 Grate your own cheese.
Tip#8 Create your master shopping list by going into your favorite grocery store with a blank piece of paper. Jot down the heading of the aisles directly onto your paper to create a customized shopping list template. Write down all food items that you purchase each week like bread and milk and photocopy it for future weeks. The average shopper spends 40% on impulse purchases when shopping without a list.
Tip#9 Shop during the least busy times like weekdays or early mornings so you can get in and get out with less chance for impulse buying. You’re likely to spend 50 cents more for every minute you are at the grocery store beyond the first 30 minutes.
Tip #10 Use the sample meals below to get you started.
Egg Bake: Eggs, egg substitute, milk, whole wheat bread or hashbrowns, green peppers, onions, ham, spinach, green chilies. Bake at 350 for 30 minutes.
Rice & Beans: Instant brown rice with pinto beans and salsa and cumin. Add bagged salad with mandarin oranges on side.
Pasta: Whole grain pasta with canned, herbed diced tomato sauce and shredded parmesan cheese, whole grain bread, green beans with Italian dressing.
Potato: Baked potatoes topped with chili, cheese, green onions and chopped tomatoes, and garbanzo bean tomato salad with Wishbone Balsamic Breeze spritz.
Source: Accessed 04.09.08 Cook It! Use Grocery List to Save Time, Eat Healthier, University of Nebraska Cooperative Extension in Lancaster County. www.lancaster.unl.edu/food/ciqb.htm.
Source: Dining on a Dime, Eating Better for Less Kansas State University Agricultural Experiment Station and Cooperative Extension Service http://www.oznet.ksu.edu/dp_fnut/AugSeptDiningonDime.pdf
For nutrition questions, contact St Luke’s Health Solutions dietitian, Stacy Beeson at 381-2403.
