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Current and Breaking News for Professionals, Consumers and Media |
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| Current and Breaking News for Professionals, Consumers and Media |
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For some, adjusting to higher food costs just means giving up luxuries like an occasional high-end restaurant meal. For many more people, however, rising costs means giving up necessities. We have heard heartbreaking stories about elderly people who are forced to choose between medications and meals; or low-income mothers buying groceries in the middle of the night on the first day of the month because their food stamps may run out before the end of the month. Factor in the trauma faced by those who have lost their homes because of the mortgage crisis and the situation becomes even more devastating. From using coupons and buying store brands to comparing unit prices and shopping for seasonal and locally grown (and thus often less-expensive) items, there are many things you can do to make smart food choices in tough economic times. A healthy meal doesn’t have to be a big expensive production. With just a little bit of planning, meals can be convenient, healthy and inexpensive all at the same time. For example, even small amounts of advance planning can pay off. Search online for easy, one-pot recipes. Many recipe Web sites offer nutrition information and grocery lists for their meals. You can find dinner options that can last for more than one night. Clipping coupons or printing them from Web sites can save you 10 percent to 15 percent on your grocery bill. Also consider joining your supermarket’s shopper’s club for price specials. Don’t throw money away. Keep leftovers safe by refrigerating them quickly, use before they go bad and you can stretch one meal into a few. Rice and pasta can help stretch out a small amount of leftovers. Leftover chicken can be mixed with rice for a stir-fry or mixed with a pasta sauce over spaghetti. Other healthful money-saving ideas include: Produce: Seasonal produce often offers the best nutritional value for your money. However, for produce that isn’t in season, canned or frozen fruits and vegetables might be more economical. Frozen or canned fruits and vegetables will last longer than fresh versions from the produce department and are equally nutritious. Farmers markets also offer a cost-efficient way to add local seasonal produce into your diet. Grains: Count on whole-grain breads, cereals, pastas and other grain products to add variety to your meals at a low cost. Buy in bulk when possible and cook them yourself rather than buying quick-cooking or pre-seasoned varieties. Dairy: Look for less expensive forms of milk, such as nonfat dry milk or gallon containers of skim milk. Protein: Calculate cost per serving, not cost per pound, when buying protein (meat, poultry, fish, eggs and beans). Eggs, chicken and turkey are usually your most economical choices. Also consider vegetarian sources of protein like beans, peas and nuts. Fats and Sweets: These items contain calories but few, if any, nutrients. As you can see, you don’t have to completely overhaul your kitchen or spend a lot of money to eat right. A few small changes can help a lot! A registered dietitian can help you and your family eat well on any budget. To locate a registered dietitian near you, visit the American Dietetic Association at www.eatright.org. Subscribe to our FREE Ezine and be eligible for Health News, discounted products/services and coupons related to your Health. We publish 24/7. HealthNewsDigest.com Top of Page 
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