Eating Healthy on a Budget

Amber DeVore, RD, LDN

DeVore Nutrition and Wellness, LLC – Owner

In this tough economy we could all benefit from having a little extra cash in our pockets. As a dietitian, I often hear, “Eating healthy is expensive.” I have to agree that choosing nutritious food is more expensive than choosing foods that tend to be less nutrient dense. One of the reasons for this is that foods that are less nutritious tend to have a longer shelf life, making it more economical for grocery stores and families alike. With the New Year ringing in, and so many Americans making the New Year’s Resolution to “lose weight” or “to eat healthier,” I would like to offer some advice on how to do so in a cost friendly way. I visited a couple of grocery stores around Williamsburg and this is what I found:

· Frozen or canned vegetables are always an option that may cost less than fresh vegetables. Fresh green beans cost about $1.69 per 16 ounces whereas a 16 ounce can of green beans costs about $1.09. Frozen green beans are a bargain at about $1.30 per 16 ounces. Most people are surprised to discover that often times frozen vegetables can have more nutritional value than fresh vegetables. Frozen vegetables are flash frozen soon after they are picked from the plant, allowing them to retain much of their nutritional value. If fresh produce is not grown locally, it may be shipped from far away, losing much of their nutritional quality in transit. Local fresh produce is best, but frozen vegetables are a great choice for the money.

· If fresh fruit is not an option, give consideration to buying fruit canned in its own juice. Canned fruit may still be costly, but the shelf life of canned fruit is much longer than that of fresh fruit.

· Out of season fruits are usually more expensive, so try buying what is currently in season if you would like to buy fresh fruit.

· Frozen pizza can cost as much as $8.79 per pizza. Making your own pizza from a boxed pizza kit is not only cheaper at $1.85 per pizza, it is also fun for the family to make as they watch the yeast in the dough rise. It also cuts back on the total fat drastically by as much as 9 grams!

· You can always freeze meat so buying in bulk can save you quite a bit of cash. A family pack of chicken breasts is $1.88 per pound versus chicken breast packaged by the pound at $5.59. Another secret is to check the butcher’s department displays. At times, the meat in their display cases is less expensive than the packaged meats.

· Occasionally, substitute beans in place of meat in dishes. This will add protein to your diet without breaking the bank. A 16 ounce can of pinto beans is about $1.09 – they are high in fiber and delicious!

· Consider buying dry powdered milk. Just simply add water to the dry powdered milk mix to make milk. Also, adding powdered milk to foods such as puddings, mashed potatoes and soups can be an inexpensive way of substituting milk in recipes and adding protein to foods if you are unable to get adequate protein in your diet. Compare the cost of nonfat dry powdered milk at $0.95 per one quart prepared milk to one quart of skim milk at $2.19. If you’re trying to add additional protein to your diet, compare the cost of dry milk powder at $0.12 per gram of protein to commercially available protein supplements that may cost much more per gram.

· Planning ahead may also save you time and money. Individuals who bring a grocery list to the store tend to have less impulsive shopping.

· Clip those coupons. Many of us don’t always take the time to clip coupons, but getting coupons today is easier than ever with websites devoted to coupon clippers.

· Look at the top racks and bottom racks of the grocery store. Sometimes more costly items are showcased at eye level.

· Try farmer’s markets for fresh produce. This cuts out the middle man, leading to lower prices as a result.

Don’t get me wrong, fresh food is great, but when on a budget these tips may help you find a balance between your family’s finances and nutrition.

Amber DeVore is the founder and owner of the DeVore Nutrition and Wellness, LLC. As a Registered Dietitian she has worked with countless clients with varying medical conditions. She specialized in adult weight management, sports nutrition and food sensitivities related to severe migraines, fibromyalgia, and irritable bowel syndrome. Her company also does grocery store tours, public speaking engagements and government nutrition consulting. Amber is a Certified Specialist in Sports Dietetics and a Certified Lifestyle Eating and Performance Dietitian.

Amber DeVore, RD, CSSD, CLTDeVore Nutrition and Wellness, LLC