Eat Better for Less Money
Good-for-you food doesn't have to be expensive, experts say
It's a myth that healthy food costs more, experts say.
True, certain foods, like baked chips or reduced-sugar or reduced-fat products, may cost more per ounce. But when you compare the costs of these foods to a serving of fruits or vegetables, the produce usually wins (except maybe when you're splurging on out-of-season produce). And let's face it, reduced-sugar cookies and baked snack foods aren't "must-haves" on anyone's food pyramid.
"When my clients start eating more healthfully, their grocery bills plummet," says Diet Simple author and nutritionist Katherine Tallmadge, RD.
She recommends comparing food prices based on the number of servings provided, along with the food's nutritional contribution. For example, one pound of peaches yields 3-4 servings. So when you divide the cost per pound, the cost is usually quite reasonable.
"The ideal food is nutrient-dense, not calorie-dense," Tallmadge says.
Healthy Foods Stretch Food DollarsHealthier foods can actually save you money, according to 2002 a study published in the Journal of the American Dietetic Association. The researchers found that when families went on weight loss diets, they not only lost weight but reduced their food budgets.
The savings came from reducing portion sizes, and from buying fewer high-calorie foods, which tend to increase the amount spent at the grocery store, according to the authors of the yearlong study. People tend to spend a lot on the "extras" -- foods that add calories but little nutritional value, such as sodas, bakery items, and chips
Supermarket TrendsIn a December 2004 survey of 804 shoppers, the Grocery Manufacturers Association found that most Americans (73%) are buying more nutritious food than ever before.
"Consumers have gotten the message from the media hype surrounding the [government's] new dietary guidelines and 'My Pyramid' that they need to eat more healthful foods, and they are responding," says Alison Kretser, MS, RD, senior director of scientific and nutrition policy for the manufacturers association.
In turn, manufacturers are rushing to create products to help consumers meet the new recommendations. And what exactly are consumers looking for?
"Whole grains topped the list, followed by low-fat, low-calorie, and reduced-sugar," Kretser explains. "We were surprised to see whole grains shoot to the top of the list, beating out low-fat foods for the first time ever in our surveys."
Of course, taste remains a very important consideration. The result is a wealth of new "better for you" products with improved taste, such as 50% whole wheat pasta.
"There is an enormous amount of reformulation occurring within the food industry in an attempt to capture the opportunity to help consumers meet dietary guidelines," says Kretser.
Your first step toward getting the biggest bang for your buck at the market, Tallmadge says, is to get organized. Take inventory of the food you have at home, and plan your meals in advance. Then consult your recipes, make a detailed shopping list -- and stick to it!
Here are 11 more simple strategies to help your grocery dollars go farther:
1. Buy produce in season. Check the food section in your newspaper to find the best buys for the week, based on fresh produce in season. During the summer months, corn on the cob can cost as little as 10 cents an ear; at other times of the year, it can cost 10 times as much. Also, shop your local farmers' market for great deals on local produce; the prices won't include shipping costs.
2. Use sales and coupons. A combination of clipping coupons and buying sale items is a great way to trim the grocery budget. Sunday newspapers are a great source of coupons to get you started. Stock up on staples when they're on sale, and plan your menus around ingredients featured in the circulars. "Buy one, get one free" is basically a technique to get you to buy twice as much as you need at half the price. At some markets, though, the product rings up half-price -- so you don't have to buy more than one to get the savings.
3. Never shop on an empty stomach. An empty belly leads to impulse buying, and usually, the impulses are for foods that aren't healthy or economical. Do yourself a favor and eat a light meal before going to the market.
4. Think frozen. Produce is typically frozen soon after harvest, when nutrients are plentiful. And fish and poultry are often flash-frozen to minimize freeze damage and to retain freshness. Next time you're gathering ingredients for a recipe, think frozen foods to shave costs while maintaining nutrition. There are many advantages to frozen foods; you can buy them on sale and use them at a later date; you can use only the amount you need, reseal the package, and return it to the freezer. If they're properly stored, there's no waste.
5. Save on protein foods. To satisfy your protein needs, consider inexpensive, vegetarian sources such as beans and legumes. When you do buy meat, choose smaller portions of lean cuts. For example, lean cuts of beef are those that include the terms "loin" or "round." Buy a whole chicken and cut it up instead of paying the butcher to do it for you.
6. Plan for leftovers. Using leftover vegetables, poultry, or meat in soups, stews, salads, and casseroles minimizes cost, and demonstrates your creativity in the kitchen. A well-stocked pantry, together with a plan for the use of leftovers, will take you a long way. For example, start with a roasted chicken for dinner one night and use the leftovers for dinner the next night. Leftovers can easily be incorporated into a perfect summer entrée: top a bed of fresh greens with vegetables, fruits, and slices of meat, chicken or cheese. Add a loaf of whole-grain bread and presto! You've got a nutritious meal in minutes.
7. Go generic. Consider buying store brands instead of the pricier national brands. Many grocery companies buy national-brand products made to their specifications and simply put their own label on the products. Read the ingredient list on the label to be sure you're getting the most for your money. Ingredients are listed in order by weight. So when you're buying canned tomatoes, look for a product that lists tomatoes, not water, as the first ingredient.
8. Use oils wisely. Olive oil has a delicious aroma and flavor. But in some dishes, its flavor is lost amid the other ingredients, and it can easily be replaced with less-expensive oils such as canola. Use extra-virgin olive oil and other flavored oils in the final stages of cooking to take full advantage of their delicate tastes and flavors, and use cheaper vegetable oils the rest of the time.
9. Buy prepackaged only if you need it. Unless you have a coupon or the item is on sale, buying prepackaged, sliced, or washed products comes with a higher price tag. However, people living alone may find that smaller, proportioned products or bags of prepared produce eliminate waste and fit their needs best, despite the extra cost.
10. Buy in bulk. Joining a bulk shopping club, like Sam's or Costco, can be cost-effective if you frequent the club regularly. Bulk purchases can be a great way to save money -- as long as they get used. Throwing away spoiled food adds substantially to your food costs. Also, check out your community for shopping cooperatives that sell food in bulk at a substantial savings. Cooking in bulk can save money and more, says Tallmadge. "Prepare food in bulk and freeze into family-sized portions, which saves time in the kitchen," she suggests.
11. Plant a garden. For benefits that go beyond cost savings, plant your own produce. There's nothing better than a summer-fresh tomato from your garden. Tomatoes grow well even in containers if you don't have space for your own private garden. Start small, and see how easy it is to grow fresh herbs or a few simple vegetables. Seed packets are inexpensive and can generate a large quantity of nutritious food. And if you invest a little time in freezing or canning your harvest, you can enjoy summer's bounty all year long.
The bottom line: Cost should not be a barrier to a healthy diet. It's easy to save money in the grocery store if you stick to your list, resist temptation to buy the "extras," and use the above tips to help you stretch your food dollars.