Healthy Living

In my practice as a dietitian, I have had clients comment that eating healthy on a budget in this economy can’t be done. I have had others say that although they recognize that organic produce is better for their health, they can’t afford the high price tag that goes with it.

My answer to this is with a little meal planning and smart shopping, eating healthy on a budget can be done.

Since March is National Nutrition Month, now is a great time to begin the process by familiarizing yourself with your resources:

• Add up all sources of income that you receive and set a realistic budget.
• Peruse your cupboards, refrigerator and freezer and note what foods you already have. Think of ways you can use up the foods you have to make nutritious meals and snacks.
• Next, examine recipes that feature the foods you have on hand, plan your menus for the week and make a list of foods needed to complete your meals.
• Before you set foot in the store, plan where you will buy certain items — a farmer’s market may give you a better deal on fresh produce than a grocery store, for example. To find a farmer’s market near you visit apps.ams.usda.gov/FarmersMarkets/
• Buying in bulk at a food warehouse may or may not save you money. If you lack storage space and are unable to use the food before it spoils it may not be the way to go.

The USDA’s Nutrition Assistance Program offers shopping tips for before, during and after you grocery shop. Check out their recipe finder website for more than 100 low cost, nutritious and delicious recipes in both English and Spanish at recipefinder.nal.usda.gov

Another great website offering lower cost recipes and healthy eating tips is www.nutrition.gov

Other tips include:

• Before shopping: Make a shopping list, plan your meals and find creative ways to use leftovers, look for coupons, sales and store specials, and sign up for the store discount card.

• During shopping: Don’t shop when you are hungry. Hunger may lead to impulse buys and make it harder to stick to your shopping list. Try store brands since they usually cost less. Compare products for the best deal (check the unit pricing of each product). Check “sell by” and “expiration dates” and buy the freshest food possible because it lasts longer.

• After shopping: Store food promptly to preserve freshness. Freeze food to prevent spoiling. Divide foods into small portions for those with smaller appetites (i.e., children and elderly) to prevent waste. Use foods with the earliest expiration dates first. Remember the phrase “FIFO” (First In, First Out).

Catherine Schneider is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Schneider or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.