Food prices are going up for everyone but you may have noticed that the healthier options are more expensive than the not-so-healthy options. Over a two-year period, a recent University of Washington study tracked the costs of "nutrient-dense" foods (foods high in vitamins and minerals and low in calories) and "energy-dense" foods (foods high in calories and low in vitamins and minerals—aka junk).* The nutrient-dense foods rose in cost by almost 20 percent while the cost of junk food declined. The study also found that getting your average day's worth of 2,000 calories from the junk side cost $3.52 while getting your 2,000-calories worth from nutrient-dense cuisine would cost $36.32. Since the average American spends about $7.00 a day on food, you can see where the rise in obesity might come from. It's just a lot cheaper to eat junk food. However, there are things you can do and keep in mind to purchase clean, healthy food and not go broke. Even on the tightest budget, if you do a little legwork and research you can make the most nutritious choices for you and your family. There are some main staples you should purchase that can add flavor and health to your diet:
Oatmeal (quick oats unflavored)
Frozen chicken breast in a bag (you can buy these in bulk)
Almonds (plain, unsalted)
Eggs to boil (purchase several dozen at a time)
Ground turkey (cheaper in bulk as well)
Cottage cheese (or yogurt, low fat of course!)
Frozen vegetables (broccoli, asparagus, green beans, etc.)
Beef (if you can afford it) or venison (even better if you know a hunter!)
Brown rice
Whole wheat pasta
Whole grain breads (they do have protein bread now)
Salad greens (lettuce, tomato, cucumber)
Canned tuna
Fresh fruit that may be on sale and in season
Here are some other tips to save money as well
1. Buy in season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. Not only is it cheaper to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway or produced in greenhouse factories and don't have nearly the rich flavors produced naturally. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day.
2. Freeze! Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and later your crisper drawer, and gradually, fresh isn't so fresh anymore.
3. You better shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox and newspaper every week. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods. Although, you can sometimes find good coupons for canned and frozen produce. Also there are internet sites where you can pick and choose the coupons you want.
4. Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
5. Think outside the box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support our community at the same time.
6. Grow your own. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods.
7. Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in the area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. The tendency is to run and grab takeout or have something delivered when you realize you don't have all the ingredients for a meal you planned.
8. Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. Tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from some far away place, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.
9. Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.
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