Eating Healthy on a Downsized Budget

Contact: Todd Harper 
Phone: (317) 630-7808 
Pager: (317) 310-5972

Indianapolis, May 19, 2009 – Many Americans are looking for ways to save a few extra dollars during these financially difficult times.  At the same time many fast food chains advertise quick inexpensive dollar menus that tempt busy Americans to drive through instead of cook at home.
A common misconception is that buying healthy food is expensive, time consuming and boring.  Experts point out that affordable can be nutritious, tasty and easy to prepare.  The key to healthy eating on a budget is planning ahead.  This includes making a list of everything you need to prepare your meals and snacks and a little research on healthy recipes.  If time is a factor, experts suggest using a slow cooker, or cook several meals on the weekend to serve throughout the week.
“Avoid shopping on an empty stomach.  Hunger may tempt you to buy more than what you need,” said Peggy Spohr, clinical dietitian, Wishard Health Services.  “Buying large quantities of food because it is on sale is not economical unless it is something you need.  Stick to your grocery list and resist the temptation to buy in excess.”
Nutritionists also recommend healthy and versatile foods as part of your diet.  Some examples include potatoes, beans and seasonal fruits.  In addition it is important to have economical cooking basics on hand such as ground pepper, cinnamon, chili powder, garlic, curry powder, sugar and olive oil to spice up your meals.  Spohr also suggested using beans more often as a low-cost, low fat and high fiber substitute for meats.  
“Eating on a budget can still be healthy and enjoyable.  Money spent on a well-balanced diet is a good investment in your total well-being,” said Spohr.   
Other ideas include:

• Make your own portion-sized snacks
• Share an apple or banana with a family member 
• Add a glass of water to your snack time to help feel full and satisfied.
• Choose nutrient dense beverages such as skim or 1% fat milk to have with meals rather than low nutrient soft drinks that are mainly sugar

“When you do buy meat and poultry, buy in bulk and divide them into meals, label with the date and freeze for later use,” explained Spohr.  “Healthy food doesn’t have to be expensive; however, if you’re trying to save a few dollars then you may want to skip the organic produce isle.  Canned, fresh or frozen fruits and vegetables are of similar nutritional quality.  Look for vegetables canned without added salt, and fruits packed in their own juice rather than syrup.”
For specific questions and concerns experts recommend talking to your doctor or a nutritionist.