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    Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

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  • March 25, 2009

    Making the most of your food dollar

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

5 comments posted

We know that eating a healthy diet will reduce our risk of developing chronic diseases such as obesity, diabetes, high blood pressure and heart disease. Chronic diseases are expensive. So avoiding one can save thousands of healthcare dollars. For some, this is motivation enough to eat a healthier diet. However, others may need a more immediate reward, such as saving on this week's grocery bill.

Here's yet another way to think about food shopping and healthy eating. Instead of focusing on how much food you're getting for your dollar, think about how to get the most nutrients for your money. With that in mind, try these meal planning and food shopping tips.

Vegetables and fruits

Plan meals around vegetables and fruits. Try to include at least one serving at each meal and snack. Better yet, include multiple servings. Vegetables should take up most of the space on your plate. Fresh, frozen, canned or dried — the varieties are plentiful. Include them in casseroles, stews, soups and salads. Serve fruits for dessert and satisfy your sweet tooth while saving money by skipping the cookies and ice cream.

What you get for your money: A wide variety of vitamins and minerals, phytonutrients and fiber. Fiber has another benefit too — it helps you feel full and eat less.

Whole grains

Choose whole grains such as whole-grain pastas, brown rice, barley, cereals made from oats or shredded wheat, whole-wheat breads and dinner rolls. Not all your starches need to be whole grain, of course, but aim for at least three servings a day. If whole-grain pasta is not in the budget, choose regular and add lot of veggies.

What you get for your money: Nutrient-rich foods with B vitamins, antioxidants and fiber. As we mentioned above, fiber is a key nutrient in filling you up. Filling foods can help with portion control. Portion control not only helps your waistline but allows you to stretch the meal — so you can feed the family and have some left for lunch the next day.

Protein sources

Consider alternatives to meat such as lentils and beans, which are generally inexpensive. Seeds, nuts and nut spreads such as peanut butter are also good protein sources. Canned tuna and other fish can be found at a healthy bargain. Buy whole poultry and use in one large dish or multiple dishes. Look for lean cuts of meat. Those labeled "select" are lower in fat and generally less expensive. Marinate or tenderize these cuts of meat for a tasty, low-cost addition to your meal.

What you get for your money: Protein, iron, zinc, as well as a variety of other nutrients. Protein is not only nutritionally significant but helps control hunger. Including protein at meals and snacks can reduce how much food you eat and, in turn, how much you spend on food.

Dairy products

Include at least three sources of dairy a day, preferably low-fat varieties.

What your get for your money: Calcium, phosphorus and, in some products, vitamin D.

Finally, here are some general tips for healthy savings:

  • Choose store or generic brands
  • Shop sales and store extras in your pantry and freezer
  • Buy larger volume packages — rather than individual sized packages — and repackage some for later
  • Research the cheapest place to find your items — is it the grocery store, farmers market or discount chains?
  • Grow your own, then can or freeze your bounty

Where do you find your best deals? How do make the most of your food dollar? What do you consider when planning your meals and budgeting? Share your thrifty tips.

5 comments posted

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  • April 15, 2009 3:20 p.m.

    There are no such things as "whole grains." Our bodies are not designed to process grains. Grains have anti-nutrients. It is cheaper to just buy meat and eggs, and get all of the necessary protein and fat that our bodies require, without any of the carbohydrates that lead to diseases of civilization.

    - Katelyn

  • April 3, 2009 10:42 a.m.

    You guys forgot that what you get for your money with Dairy is also Protein! Dairy protein is one of the best quality and lowest cost (especially compared to meat) protein sources there is!

    - Antony

  • April 1, 2009 7:06 a.m.

    One of the best economical, nutritious, and easy meals is lentils stew, soup or salad. It is used everyday in Indian cuisine and is delicious! I'll be more than happy to give some recipes if somebody wants.

    - kusum gupta

  • March 26, 2009 7:22 a.m.

    Hi Linda Growing your own...they meant fruits and vegetables by that. Those tips are not for dairy products...they are for food in general :)

    - Hanna

  • March 25, 2009 4:06 a.m.

    The suggestion to "grow your own" under dairy products, it a bit far-out for most of us.

    - Linda

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