Eating Healthy

Jaime Capizzi
Wellness Program Manager - UMSL

With the economy in the state that it is, we are all feeling the pinch. One way that we can take care of ourselves and not break the bank is by eating healthy.  It is a common misconception that eating healthy is more expensive than choosing foods higher in fat, sugar and salt.  When economic times require us to stick to a tight budget, we need to evaluate how we shop.  You do not need to sacrifice your health for cost savings.  Start by cutting coupons and investigating which grocer has the best deals this week on items you need.  If you do not get the newspaper, coupons and ads can be found on your grocer’s webpage.

A few tips in shopping behavior will empower you to save at the checkout, while maintaining your healthy diet.  Also, by getting organized, you will reduce your grocery errands and save gas money!  For starters, plan your meals and snacks a week out.  Make your list and stick to it.  Do not fall victim to the end cap of cookies.  As you have heard many times, make sure you eat before you go.  On an empty stomach, your cart load will double in size.  Only go down the aisles of the store that contain items on your list.

When shopping for produce, buy vegetables and fruits that are in season.  If available, buy items in bulk, such as apples, pears, oranges, onions and potatoes.  Berries can be pricey year round, but that doesn’t mean you have to give up those antioxidants.  Look for the bags of frozen mixed berries, even better if they are on sale.  Thaw them overnight for your cereal in the morning or add frozen to a smoothie.  Stick to the ordinary.  Choose a green bell pepper over the fancier red and yellow varieties.  All are an excellent source of Vitamin C.  Fill up on fiber and reduce your meat dependence. Increase your serving size of whole grains, legumes and beans and balance out the meal with a 3 ounce portion of lean meat.

Do not buy single servings or pre-sliced anything.  Bagged lettuce, a 100 calorie snack pack of cookies or sliced apples will cost you three times the amount it costs to cut the vegetables yourself or divvy snacks into serving sizes based on the nutrition label into Zip-loc bags.  Buy generic  frozen or canned foods.  It is the same food without a fancy package.  Just make sure to look for low sodium canned vegetables and fruits canned in their own juice or light syrup.  Buy in bulk and divide the portions for freezing.  Try to give up soda, juice and alcohol for noticeable cash savings.  Finally, choose to stay home and cook to enjoy your shopping efforts.  It is a challenging time for our economy and making such changes today will help you keep money in your wallet and your heart healthy.
Sources: Madelyn Fernstrom on www.msnbc.com