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March 2010
Nutrition from the Ground Up:
Essentials for Healthy and Affordable Meals
March is National Nutrition Month. This year’s slogan is “eating right from the ground up!” It is about making informed food choices and developing sound eating and physical activity habits. With rising food costs and a fixed income, eating right can be a challenge. With planning and smart shopping habits, you can get healthy foods into your diet and trim your grocery bill.
Plan Ahead
Take time to plan your meals. Plan meals for the week and make a grocery list so you buy only what you really need, using coupons for items you normally purchase. Focus on shopping the perimeter of the market where the nutrient-rich and less processed foods are located.
Choose Seasonal Produce
Fruits and vegetables that are not in season are available in the market, however must be shipped, thus adding transportation costs to the price of the produce. In-season produce is often more flavorful. Visit your Farmer’s Market for fresh produce at optimal quality. For convenience, buy pre-packaged salad greens. They may be more expensive, however, there is less waste and it saves time. Buy bags of frozen vegetables when your favorite vegetables are not in season.
Cut Down on Convenience Foods
These foods are often highly processed, high in salt and fat, more expensive and may not save that much time! There are some healthier “fresh convenience meals,” although they are more expensive. You may want to limit these convenience foods for emergencies or when you are not up to cooking.
Moderate Meat
Meat is generally the most expensive component of a meal. Try to cut down on the portion and add more vegetables.
Bypass the Deli Counter
Processed and cured meats are linked to colon cancer, they are high in sodium, and are expensive, especially if bought at the deli counter.
Season it Yourself
Buying pre-seasoned meats adds not only sodium but drives the cost up. Season foods yourself; this way you can control the amount of salt along with saving money.
Take Advantage of In-Store Specials
The greatest savings will be with meats and poultry. Select leaner cuts of meat. Purchase a little extra when on sale and you can freeze them (as long as they have not been previously frozen and thawed).
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