Because of the current recession, everyone is trying to make the most of every dollar they spend. Some people may think that it is impossible to eat healthy without spending a lot of money, but that is simply not true. The fact is, you can eat healthy on a budget, but it takes planning and being willing to prepare meals at home.
Below are some tips to help you get started:
1. Plan a menu for the week, then use that menu to go grocery shopping.
2. Look through various grocery ads and see which store will offer you the best OVERALL deal, rather than going to several different stores. By limiting most of your shopping to one store, you’ll save time and gas money.
3. If at all possible, go grocery shopping either on a Friday night or before 8 a.m. on the weekends; these are the times grocery stores tend to be less crowded. This will let you “browse” for good deals without getting flustered. Also try to avoid shopping with your children. If they must go with you, if they are old enough give them their own list of healthy snacks that they can pick out.
4. Avoid buying “ready to eat” meals as they tend to be more expensive than if you bought the individual ingredients and prepared it yourself.
5. Consider using store brands of various products; often they test just as good as major name brands. Milk is a good example; you can buy organic or non-organic store brands of milk that are equivalent to name brands. Dried beans, rice, flour, and other grains are another example where the store brand is just as good as name brand.
6. Purchase healthy snacks to take to work, such as fruit (fresh or canned without added sugar or in “extra light syrup,” nuts, sunflower seeds, cheese sticks, etc.
7. Plan on having several “plant-based” meals. A lot of people feel like produce is expensive, but in general, produce is cheaper per pound than most cuts of meat. A meal of beans and rice is much less expensive than ground beef and rice. Just add a side salad and you will have a complete meal with adequate protein, carbohydrate, fiber and vegetables. Other plant-based ideas include pasta with marinara sauce and mixed vegetables (you can buy large frozen bags of mixed vegetables at a very low price – and they are just as nutritious as fresh vegetables), vegetable soup, or egg frittata with lots of vegetables.
8. If you must use meat, use smaller portions and include larger portions of whole grains (e.g. brown rice, whole grain pasta, beans, etc.) and vegetables (frozen or fresh).
9. Consider purchasing fresh produce at local farmer’s markets. The price may not always be significantly cheaper than the grocery store, but the quality is usually much higher, and this produce will last much longer (therefore you will be less likely to “throw out” produce before you have used it).
10. Replace sodas, bottled teas, fruit punches, etc. with water. If you really must have juice, use the “frozen concentrate” versions and make in your own pitcher. Avoid drinking bottled water, use tap instead. If you don’t like the taste of your tap water, use a filter such as Brita.
Monday, March 23, 2009
Tuesday, March 17, 2009
Happy St. Patrick’s Day!
When I think of St. Patrick’s Day, several things come to mind: the color green, Irish stew, green beer, etc. Healthy eating may not be the first thing that comes to mind, but when you really think about it, an Irish stew can actually be a very healthy meal, and very inexpensive too.
Historically, Irish stew was very basic: potatoes, meat (usually lamb), and few spices. Now, there are many variations; many people will add onions, carrots, turnips, leeks, etc. To keep Irish stew healthy, use a small portion of meat and choose only lean cuts of meat (if any meat at all). Add LOTS of vegetables and lots of spices. To save yourself some time, dice your meat (if using) and wash & chop your vegetables the day before and seal in a tightly closed container. You can then throw in all your ingredients into the crock pot before you go to work and when you get home it will be ready.
For a healthy dessert, try baking some apples. All you need to do is core your apples, sprinkle with a little cinnamon and very small amount of brown sugar, place in a pan with a little water in the bottom and bake at 375 degrees for about 30 minutes. Serve with low fat vanilla ice cream or frozen yogurt.
To see an example of Irish Stew being prepared (and for more historical information on St. Patrick’s Day), visit the History Channel’s website: http://www.history.com/minisites/stpatricksday/
Historically, Irish stew was very basic: potatoes, meat (usually lamb), and few spices. Now, there are many variations; many people will add onions, carrots, turnips, leeks, etc. To keep Irish stew healthy, use a small portion of meat and choose only lean cuts of meat (if any meat at all). Add LOTS of vegetables and lots of spices. To save yourself some time, dice your meat (if using) and wash & chop your vegetables the day before and seal in a tightly closed container. You can then throw in all your ingredients into the crock pot before you go to work and when you get home it will be ready.
For a healthy dessert, try baking some apples. All you need to do is core your apples, sprinkle with a little cinnamon and very small amount of brown sugar, place in a pan with a little water in the bottom and bake at 375 degrees for about 30 minutes. Serve with low fat vanilla ice cream or frozen yogurt.
To see an example of Irish Stew being prepared (and for more historical information on St. Patrick’s Day), visit the History Channel’s website: http://www.history.com/minisites/stpatricksday/
Monday, March 9, 2009
March 11 is Registered Dietitian Day!
Happy second week of March! Last week I mentioned that March is National Nutrition Month®. This week, Wednesday March 11 is Registered Dietitian Day!
Registered Dietitian Day was created by the American Dietetic Association to increase the public and media’s awareness of registered dietitians as the food and nutrition experts; indispensable providers of food and nutrition services who can translate the science of nutrition into practical information, and to recognize RDs for their commitment to helping people enjoy healthy lives.
What qualifies RDs to call themselves the food and nutrition experts? MANY HOURS of education and supervised practical experiences.
RDs have, at a minimum, a bachelor’s of science degree in nutrition, dietetics, public health or a related field from accredited universities. Many also have advanced degrees. In addition, they are required to complete an internship “in the field” of about 1000 hours and covers all related to nutrition services (hospital work, food service, private practice, community nutrition, etc.).
Once they complete their internship, they must then pass a national written exam to become certified as a registered dietitian. Believe me, a lot goes into successfully completing an intership and passing this exam! Here in Texas, to become licensed you must also pass a jurisprudence exam (this means you know the laws regulating providers of nutrition services).
After doing all that, RDs must also obtain 15 hours of continuing education each year from accredited providers in order to keep their credentials.
O.k., so what do RDs do? While you may find some RDs working in school kitchens, do not confuse them as only “lunch ladies!” There are many different areas where RDs work, and they use their expertise in a variety of ways: interpreting scientific data, product development, menu analysis, and helping individuals make healthy lifestyle changes.
You will find RDs working in hospitals, nursing homes, medical clinics, fitness centers, schools, universities, restaurants, in the food industry, as well as in research and private practices. Many RDs are also authors, speakers, and media spokespersons. Shaq’s Big Challenge is an example of one TV show that utilized the skills of an RD to help children lose weight.
So this Wednesday, make sure you wish your favorite RD “Happy Registered Dietitian Day!”
Registered Dietitian Day was created by the American Dietetic Association to increase the public and media’s awareness of registered dietitians as the food and nutrition experts; indispensable providers of food and nutrition services who can translate the science of nutrition into practical information, and to recognize RDs for their commitment to helping people enjoy healthy lives.
What qualifies RDs to call themselves the food and nutrition experts? MANY HOURS of education and supervised practical experiences.
RDs have, at a minimum, a bachelor’s of science degree in nutrition, dietetics, public health or a related field from accredited universities. Many also have advanced degrees. In addition, they are required to complete an internship “in the field” of about 1000 hours and covers all related to nutrition services (hospital work, food service, private practice, community nutrition, etc.).
Once they complete their internship, they must then pass a national written exam to become certified as a registered dietitian. Believe me, a lot goes into successfully completing an intership and passing this exam! Here in Texas, to become licensed you must also pass a jurisprudence exam (this means you know the laws regulating providers of nutrition services).
After doing all that, RDs must also obtain 15 hours of continuing education each year from accredited providers in order to keep their credentials.
O.k., so what do RDs do? While you may find some RDs working in school kitchens, do not confuse them as only “lunch ladies!” There are many different areas where RDs work, and they use their expertise in a variety of ways: interpreting scientific data, product development, menu analysis, and helping individuals make healthy lifestyle changes.
You will find RDs working in hospitals, nursing homes, medical clinics, fitness centers, schools, universities, restaurants, in the food industry, as well as in research and private practices. Many RDs are also authors, speakers, and media spokespersons. Shaq’s Big Challenge is an example of one TV show that utilized the skills of an RD to help children lose weight.
So this Wednesday, make sure you wish your favorite RD “Happy Registered Dietitian Day!”
Tuesday, March 3, 2009
March is National Nutrition Month
March is National Nutrition Month®, and this year’s theme is “Eat right.” What does eat right mean? It can mean different things to different people! First, and most important: know your own body. Once you know your own body, you can identify what you need, and then eat to meet those needs.
For example, if you are a woman with PCOS, you will likely need a higher percentage of monounsaturated and polyunsaturated fats than someone without PCOS. You may also have higher requirements for vitamin D, magnesium, omega 3 fats and other nutrients.
If you are a person with celiac, you need to avoid all sources of gluten from wheat, rye, oats, and barley. At the same time, if you went undiagnosed for a number of years, you may be deficient in several nutrients, such as iron, calcium, etc. For that reason, you may need to take supplements until your body has recovered.
Athletes have very specific needs, which vary depending on where they are at in their training cycle. An athlete who is in “transition” will need fewer calories and carbohydrates than an athlete who is in competition. Athletes also tend to have higher requirements for electrolytes than non-athletes.
Vegetarians who are vegan will very likely need supplemental vitamin B12, and may also need supplemental omega 3 fats.
As you can see from these few examples, eating right is not exactly the same for everyone. One thing is for certain, all of us would benefit from eating more whole, natural foods and minimizing our intake of processed foods.
The best way to find out how to “eat right” is to evaluate yourself and then talk to a Registered Dietitian who can help you identify what foods and/or supplements are right for you.
For example, if you are a woman with PCOS, you will likely need a higher percentage of monounsaturated and polyunsaturated fats than someone without PCOS. You may also have higher requirements for vitamin D, magnesium, omega 3 fats and other nutrients.
If you are a person with celiac, you need to avoid all sources of gluten from wheat, rye, oats, and barley. At the same time, if you went undiagnosed for a number of years, you may be deficient in several nutrients, such as iron, calcium, etc. For that reason, you may need to take supplements until your body has recovered.
Athletes have very specific needs, which vary depending on where they are at in their training cycle. An athlete who is in “transition” will need fewer calories and carbohydrates than an athlete who is in competition. Athletes also tend to have higher requirements for electrolytes than non-athletes.
Vegetarians who are vegan will very likely need supplemental vitamin B12, and may also need supplemental omega 3 fats.
As you can see from these few examples, eating right is not exactly the same for everyone. One thing is for certain, all of us would benefit from eating more whole, natural foods and minimizing our intake of processed foods.
The best way to find out how to “eat right” is to evaluate yourself and then talk to a Registered Dietitian who can help you identify what foods and/or supplements are right for you.
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