5 Ways to still eat healthy even in the bad economy

By Janet Seiber, RD, CDE

It is possible to eat healthy and watch your grocery budget. The following 5 tips can help you save money and make healthy choices.

• Use a grocery list. Consolidating trips to the store can save money on gasoline. Planning and preparing healthy meals and snacks at home prevents spending money on take-out and convenience foods. Studies show eating meals at home are still cheaper than eating in restaurants. Keep the grocery list somewhere easily accessible and be flexible when you find a sale at the store.
• Savor the specials. This savings can be significant for more expensive items such as meat. Buying several packages and freezing it may save a lot of money. The USDA advises it is safe to freeze meat in its supermarket wrapping, but suggests using wrap if food storage will be longer than 1-2 months. When freezing, raw ground meat retains quality for 3-4 months while larger steaks or chops retain quality for 4-12 months. The safest thawing method is in the refrigerator on the bottom shelf.
• Peeling the cost of produce. Plan meals around fresh produce that is in season. Seasonal produce typically costs less. Local produce generally is higher in nutritional value and tastes great, too. Other healthy choices include frozen fruits and vegetables without a sauce and canned versions with no added salt or sugar.
• Whole grain goodness. Whole grains and beans are high in fiber and low in cost. Choices include brown rice, whole-grain pasta, quinoa and barley. Dried beans such as pinto, kidney or garbanzo beans are great choices as well. These healthy “staples” are sure to extend the shelf life of your wallet.
• Use common sense to save cents. Follow these grocery store rules to save even more: Don’t shop when you are hungry. Only use coupons on foods you would normally eat. Look at product expiration dates before purchasing. Check out the store brand items. Think twice before making a purchase in the check out aisle.

For more healthy eating tips, visit Diet & Weight Loss.

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