Arkansas Living February 2011 : Page31
Eating on a Budget T ips fo r c hoo sing hea lthier food s wi th ou t bre akin g th e ba nk  QWKHVHGLI¿FXOWHFRQRPLFWLPHV�f;PDQ\IRONV¿QGWKHPVHOYHVVWUXJJOLQJWRSD\ELOOV DQGPDNHUHJXODUSXUFKDVHVOLNHJURFHULHV%XWDFFRUGLQJWR0DULD*%RRVDOLV�f;3K'�f; IRUPHUGLUHFWRURIFOLQLFDOQXWULWLRQDWWKH8QLYHUVLW\RI.HQWXFN\&ROOHJHRI+HDOWK 6FLHQFHV�f;HDWLQJRQDEXGJHWGRHVQ¶WPHDQVDFUL¿FLQJKHDOWKRUIRRGTXDOLW\ %RRVDOLVDGYLVHV\RXWRVSHQGPRUHWLPHLQDVXSHUPDUNHWDORQJWKHHGJHVZKHUH IUHVKLWHPVDUHXVXDOO\VLWXDWHG8VHPRQH\ VDYLQJFRXSRQVDQGFKHFNIRUVWRUHVSHFLDOVZKHQ HYHUSRVVLEOH ³3URFHVVHGIRRGVDQGIRRGVWKDWDUHKLJKHULQVXJDUDQGIDWOLNHVRGDDQGFKLSVWHQGWREH SODFHGLQWKHPLGGOHDLVOHV�f;´VKHVDLG³%\VKRSSLQJWKHSHULPHWHURIWKHVWRUH�f;\RXFDQDYRLG VRPHRIWKRVHSURGXFWVDOWRJHWKHU´ 7RVDYHPRQH\ZKLOHVKRSSLQJIRUJURFHULHV�f;UHDGQXWULWLRQODEHOV�f;EHIDPLOLDUZLWKSULFHVVR \RXFDQUHFRJQL]HDJUHDWGHDO�f;FRQVLGHUEX\LQJDJHQHULFRUVWRUHEUDQG�f;DQGFKRRVHLWHPVIURP HDFKRIWKHUHFRPPHQGHGIRRGJURXSVRI0\3 PLG;�b;ZZZP\S PLG;JRY�c; Fruits and Vegetables • Buying local offers one way to purchase great tasting fruits and vegetables without the high price. • Buying fruits and vegetables in season makes them more affordable. Spring is also a great time to try raising a few staples such as lettuce and tomatoes in a home garden. • In addition, look for frozen alternatives, since many fruits and vegetables can be bought cheaper in bulk and kept frozen until you need them. To get the most nutri-tional value, though, purchase frozen fruits without added sugar and frozen vegetables without added salt. If your budget can only afford canned foods, choose fruits packaged in their own juice or in light syrup and veg-etables with a minimal amount of salt. Whole grains • For your recommended intake of whole grains, consider buying 100 percent whole wheat or 100 percent whole grain breads whenever they are on sale and freezing one or more loaves for later use. To increase nu-trient value, make sure the ﬁrst ingredient listed is 100 percent whole grain. • If your family likes to eat enriched white bread, boost nutrient value by making a sandwich with one slice of 100 percent whole wheat bread and one slice of enriched white bread until everyone gets used to 100 percent whole wheat bread alone. • Incorporate other whole grains into your diet by eating whole grain cereals like oat-meal, brown rice, and/or whole wheat pasta. • In addition to getting your recommended amount of grain servings, consuming whole grains along with fruits and vegetables pro-vides ﬁber that your body needs — and it can keep you feeling full longer, which may help you eat less. Lean Protein • Protein such as beef, pork, poultry, and ﬁsh are typically the most expensive items on a grocery list. To reduce costs, try alternate protein sources such as dried beans and/or legumes for one or two meals each week. • Including dried or canned beans to your diet is another way to increase the ﬁber con-tent of your day’s intake. Dairy • Today, whole milk, 2 percent milk, 1 per-cent milk, and fat-free/skim milk are priced the same. You can also set aside ‘liquid’ milk for drinking by using non-fat milk powder in cooked dishes. • Cooking healthier on a budget doesn’t mean sacriﬁcing taste, quality or nutritional value. Small changes like removing the skin of a chicken before cooking, draining fat from meat, baking ﬁsh instead of frying, DQG FKRRVLQJ WR VXSSOHPHQW RU VXEVWLWXWH PHDWZLWKEHDQV�f;FDQPDNHDGLIIHUHQFH([ SHULPHQWZLWKDIDYRULWHGLVK�f;VHHNRXWDV VLVWDQFHRQQXWULWLRQ�f;JDUGHQLQJ�f;DQGUHFLSH SUHSDUDWLRQIURPORFDOUHVRXUFHVOLNH\RXU ORFDO&RRSHUDWLYH([WHQVLRQRI¿FH 585$/$5.$16$6/,9,1* ,I\RXFDQ·WDIIRUGIUHVKIUXLW�f;ORRNIRUIUR]HQDOWHUQDWLYHV0DQ\IUXLWVDQGYHJHWDEOHVFDQEHERXJKW FKHDSHULQEXONDQGNHSWIUR]HQXQWLO\RXQHHGWKHP7RJHWWKHPRVWQXWULWLRQDOYDOXH�f;SXUFKDVH IUR]HQIUXLWVZLWKRXWDGGHGVXJDUDQGIUR]HQYHJHWDEOHVZLWKRXWDGGHGVDOW6RXUFHd;86'$ FEBRUARY 2011 , 31
Eating On A Budget
Tips for choosing healthier foods without breaking the bank
Read the full article at http://onlinedigitalpubs.com/article/Eating+On+A+Budget/617701/58937/article.html.