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Downturn diet: healthful eating on a budget.(FEATURE)
It's sad but true: Healthful foods such as fruits and vegetables can be more expensive, serving for serving, than potato chips and candy bars. But that doesn't mean you have to resign yourself to getting fat in lean times. We invited our in-house nutrition experts, other staff members, and visitors to our Health blog to share their best tips on putting together healthful meals for less. Great ideas poured in. Here are 20 of our favorites:
Plan ahead. Make a menu for the week and aim to get everything you need in one or two trips to save on gas (and impulse buying). Watch for flyers or visit your supermarket online to check for sales, and let those drive your menu.
Buy in season. That means no strawberries in December in Maine, when you'll pay for shipping from some far-off warm place. Seasonal picks include cherries, melon, peaches, tomatoes, and peppers in summer; snow peas, spinach, and strawberries in spring; and carrots, cauliflower, citrus fruits, and cranberries in fall. For a list, click on "Save at the Supermarket" from the August/September 2008 issue of our ShopSmart magazine, free at www.ShopSmartMag.org.
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Eat beans. They're inexpensive, versatile, and a great source of protein and fiber. Add them to salads, soups, chili, and pasta dishes to increase bulk. Canned beans are the easiest to use, but for maximum economy buy dried beans.
Try tofu. It's a low-cost, nutrient-packed substitute for meat and cheese. Add tofu to salads, or saute it with vegetables and something savory such as chili sauce or tamari and serve over brown rice. If you don't like tofu, experiment with tempeh, a related product with a meatier texture.
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