Healthy Eating Can Be Affordable - Part II

Healthy Eating Can Be Affordable – Part II

It may seem like you are spending a lot of money on food purchased at the grocery store. Here are some tips for saving money.

Choose 100 percent whole grain cereals, breads, crackers, rice and pasta.

–Brown rice, oatmeal, and unsweetened whole-grain cereal bought in bulk is usually a good buy. Look for whole-grain breads (especially day-old items) tortillas and whole-grain pasta that are a good price.

–Compare Nutrition Facts on food labels, as well as prices, to find the best nutrition buy for your money. For example, the Nutrition Facts for a store brand whole grain breakfast cereal and name brand whole grain breakfast cereal might be the same, even though the name brand might cost more.

–Be willing to spend a little more time preparing foods. In most cases, the more processed a food is, the more it will cost. For example, popcorn that is already popped or in a convenience form usually costs more than popcorn that needs to be popped in a kettle or popcorn popper.

Vary your protein sources--eat seafood and beans.

–Canned tuna, canned pink salmon and some frozen fish are usually a good buy. Tuna salad, salmon patties and fish tacos are a quick and tasty way to eat fish.

–Dry beans and peas (black beans, black-eyed peas, kidney beans, lentils, pinto beans, split peas) are a great buy whether purchased dry or canned. Drain and rinse canned beans with water to remove about half of the sodium. Chili Bean Dip (http://recipefinder.nal.usda.gov/recipes/chili-bean-dip) goes great with raw veggies and is easy to make.

–Use dry beans in place of some or all of the ground meat in recipes. Cooked lentils are a great meat extender or substitute for meat in spaghetti sauce and meat loaf. Similarly, cooked pinto beans work well in burritos, enchiladas and tacos.

For more information, see “Healthy Eating on a Budget” and a video about the cost of healthy foods from NutritionFacts.org

Source: Gayle Coleman, nutrition education program specialist with the University of Wisconsin-Extension