Don't buy fast food or turn to other unhealthy choices just because they are easier on the wallet. Even though the current recession has had a negative effect on many family food budgets, it's possible to eat healthy and still stick to a tighter budget.
“It is simple and inexpensive to develop healthy eating habits. Following some basic guidelines will provide a foundation for a diet that is rich in all the basic food groups,” Karen Bird, R.D., a registered dietitian at Geisinger Medical Center in Danville, Penn., said in a statement.
According to Bird, simple steps like opting for frozen vegetables and fruits can have a positive impact on both your wallet and your health.
“First of all, frozen produce actually can be healthier than the fresh variety. It is on the plant or tree longer than the fresh variety, so it’s packed with a higher nutrient value,” she said. “An added bonus is the fact that frozen vegetables and fruits are much more cost-effective, their prices are lower and they have a longer shelf life. An array of varieties is available and they are ready to use at a moment’s notice.”
Pastas and rice are inexpensive and healthful pantry staples that offer diversity in the kitchen.
“Again, these are items that have a long shelf life and there are many different ways to utilize them. These are the foods that are on the base of the food pyramid, which means the bulk of your diet should be comprised of these grains, which are inherently less costly,” said Bird. “Meats — which are more costly — are higher on the pyramid and should be limited in their consumption, another money — saver.”
Bird recommends chili, tacos, stews/soups, and stir-fry as simple-to-make dishes that incorporate inexpensive ingredients, including frozen vegetables and grains. They also are dishes that can be used for several meals and can be frozen for future use.
Eating out impacts your wallet as well as your health. “A pasta dinner purchased at a restaurant costs many times more than it would take to make the meal at home. An added benefit is that at home, you can control the ingredients, ensuring a healthy dish for your family,” said Bird. “While fast food may seem inexpensive and quick, the price you pay from a health perspective is much greater.”
Other helpful hints to keep your health and budget on track include:
• Proper planning: Map out meals for the week and base your grocery shopping on that meal list.
• Buy in bulk: Most of the time this will save you a lot of money, especially opting for perishable items you can freeze. These items include meat, bread, and non-perishables that store for long periods of time such as canned foods, beans, and grains.
• Go generic: Don’t shy away from generic varieties. Most of the time they are of the same caliber as their name-brand counterparts.
• One-pot convenience: One-pot dishes are great all-around: They save on prep time, money, and dishwashing, and often make great leftovers.
Editor's Note: What's Your Risk for Heart Attack? Test Your Risk Here.
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