Healthy Food on a Budget: A Q&A with Our Dietitian
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Can your family’s meals be both nutritious and low-cost? What are some strategies for sticking to a food budget while also being mindful of health?
We asked Memorial Regional Health Registered Dietitian Sarah Hartman to share her tips and wisdom.
Q. What are some general principles of shopping for healthy foods?
A. Take the time to plan meals for the week, and before you go shopping, take inventory of what you already have in your fridge and cupboard. Then make a grocery list. Avoid shopping on an empty stomach because chances are you’ll buy more impulse items and exceed your budget.
At the grocery store, shop the outside walls. Most foods on the perimeter are whole foods. I define whole foods as from the farm and not processed. They’re a better value because they generally contain more nutrition and fiber per serving, making you feel fuller longer in addition to providing the vitamins and minerals your body needs. On packaged foods, look for a minimal number of ingredients.
To save money, I always look for reduced-price items. And don’t forget to use grocery-store digital coupons. Always compare the unit prices posted underneath each food item on the shelf. Store brands are typically a better value per ounce, and sometimes smaller packages can surprise you by being cheaper per ounce than the large packages.
Once you buy a food item, make a conscious effort to use it. Food waste accounts for, on average, $1,500 per household per year.
Talk to Sarah At the Back to School Fair!
MRH Registered Dietitian Sarah Hartman will have a table at the Open Heart Advocates/Love INC Back to School Fair. Come ask her your nutrition and meal-planning questions!
Saturday, July 29
8 a.m. – Noon
Breeze Street Park
Free new backpacks filled with school supplies will also be available for students preschool through college.
Q. What are some ingredients that are both a good value and healthy?
A. Rice, beans, lentils, quinoa, whole-grain pasta, frozen fish, ground turkey or chicken, frozen vegetables and fruits (especially berries), large containers of yogurt, fresh garlic and ginger, dried herbs and spices—all of these are a good value and are either shelf-stable or can be kept frozen for up to three months. Also keep lemons and limes on hand to add healthy summertime flavor and zest to your cooking.
Q. Isn’t produce expensive?
A. Buy what’s seasonal, and shop sales. Here’s a Colorado calendar of what’s in season when: https://www.coloradoproud.com/resources/colorado-produce-calendar/ And remember that frozen produce such as berries and broccoli are just as nutritious. Buy extra when they’re on sale and keep them stocked in your freezer.
Q. How can I add more nutrition to recipes while sticking to a budget?
A. Legumes (beans, peas, nuts, seeds, lentils) are very inexpensive. Simply add them to recipes to increase the protein—e.g., add sunflower seeds or garbanzo beans to stir-fries, pumpkin seeds to hot/cold cereals, lentils to soups. Meat is relatively expensive, so try substituting half of the meat in a recipe with legumes. Keep frozen greens like spinach and kale on hand to add to soups and scrambled eggs. Add shaved carrots to stir-fries. Stir cooked zucchini into spaghetti with sauce. Use oats in meatloaf instead of breadcrumbs. Add canned pumpkin to recipes for baked goods.
Q. What if I don’t have time to cook from scratch at home every night?
A. Time and money are inversely related. For example, when we have time to plan and prepare meals, cost tends to be less. When we are crunched for time, then meal choices tend to be spur of the moment and we grab quick and easy (boxed or frozen processed foods) or already prepared (takeout), which typically cost much more and are less nutritious.
I recommend meal prepping ahead of time as much as possible. Make big batches for meals three to five days in advance. Set aside a few hours once or twice a week to prepare and cook things like large-batch casseroles, pasta dishes, grilled chicken and bulk rice. Cut up raw veggies and make a relish tray by adding olives and pickles. Make grab-and-go bags of baby carrots, celery, raw broccoli, radishes, cucumbers, etc.
Q. What is one of your favorite healthy but low-cost meals?
A. Overnight oats. Pack it into mason jars to take with you on the go. Healthy added ingredients can be cinnamon, cardamom, or any spice; chia, hemp, or pumpkin seeds; nuts; unsweetened baking cocoa; coconut; any nut butter; fruit such as frozen berries, apples, bananas, peaches, or dried fruit. You get protein from nuts and seeds plus fiber from the oats and fruit, which helps you feel full and tides you over to your next meal.
And in general, EatingWell.com is a well-regarded and RDN-supported website for healthy recipes and meal plans.
