There’s no denying the economy is tight, and folks are looking for ways to cut back on spending. As a nutrition consultant in private practice, I often hear clients complain it’s “too expensive to eat healthy.” While this can be true in some cases (eating specialty foods, for example), cutting back on the grocery bill doesn’t necessitate compromising nutrition.

Here are my favorite tips for keeping it healthful while on a budget:

1. Have a plan
A common mistake is allowing busy schedules to get in the way of meal planning. Having a plan is one of the keys to improving nutrition in many areas (from weight management to sports performance), and it helps save you money. If meals and snacks are planned in advance, you’ll be less likely to eat out (which always costs more) or waste the groceries you purchased but didn’t have a plan in mind for when shopping.

Think of all the times you’ve purchased something that looked delicious and healthy from the produce section (who can resist rainbow chard!), then got home and had no clue what to do with it. A week passes and it’s wilting, smelly, and no doubt ends up as compost or worse, in the trash.

Here’s the strategy: Plan on grocery shopping once a week. Before heading to the store, look at the week you have ahead. Decide on the days when it’s feasible to make dinner, and which day(s) you plan to eat out. Then, determine what you want to pack for lunches and snacks while away from home. Don’t forget about a couple of healthy options for breakfast. Finally, make a grocery list based on your planned recipes/meals. If you want to try a new vegetable that’s in season, search online for quick and easy preparation. After hitting the grocery store, take a few extra minutes to wash, dry, and store produce properly to keep it fresh longer. Here’s a great resource that spells out how to clean and store produce: www.ladybug.uconn.edu/food/documents/RItrainingStorageChart-one_001.pdf


2. Shop for produce wisely
The current recommendation for fruit and vegetable intake for Americans is “More Matters.” (This is a change from the five servings a day.) The truth is, fruits and vegetables are chock full of nutrients that keep us healthy. However, consumers often feel this is the area that needs to be skimped when on a limited budget. As Dina Aronson, RD, a nutrition consultant in New Jersey who blogs about vegan eating at www.veganrd.blogspot.com states, “fruits and veggies are not as pricey as you think (unless you include organic, out-of-season and specialty items). According to a study by the Economic Research Service of the USDA in 2008, a person needing 2,000 calories a day could meet their fruit and vegetable recommendations for less than $2.50 a day. So, for most people to meet the USDA recommendations, it’s still under $5 per day.”

Here’s the strategy for saving on produce: First, shop for what’s in season. Eating seasonable produce is good for the wallet and the environment because it means the produce hasn’t traveled as far to get from the farm to the table. The produce is typically more nutrient-rich and more full of flavor when compared to produce that’s been shipped thousands of miles. For a list on what’s in season in our area, visit www.nrdc.org/health/foodmiles/fullyear.asp?state=45.

Other ways to eat seasonally and economically include: shop farmers’ markets, start a garden or join community-supported agriculture (CSA). CSA provides a direct link between local farmers and consumers. Each season, members purchase a share of a farmer's crop before it's planted. Then, each week, fresh produce is delivered to the consumer. Can and/or freeze extra produce to enjoy it year-round.

Plus, don’t overlook the frozen section at the grocery store – this is a sure-fire way to stay healthy without breaking the bank. Though some people believe frozen fruits and veggies aren’t as rich with nutrients as their fresh counterparts, Pat Baird, MA, RD, FADA, a nutrition and health author and speaker from Greenwich, CT for budget-friendly healthy eating tips, says that’s simply not true. Baird encourages people “to buy frozen vegetables in bags because their cheaper than in a box; dramatically cheaper than fresh and come in the biggest size available.” She explains that, “frozen vegetables (and fruits) are often more nutritious because they’re processed almost immediately after harvesting. That means no nutrient loss due to air, light or oxidation. Use them as a side dish, or toss a handful into soups, stews, pasta dishes or casseroles.”


3. Protein power
Meat can be one of the most expensive items on the plate, so watch the portion-size to save. A good way to ensure portion control, while optimizing health, is to fill half of your plate with colorful fruits and vegetables, a quarter with a whole grain, and a quarter with lean protein. Decreasing portion sizes of meat doesn’t mean you’ll have to skimp on getting adequate protein.

For example, beans are economical, a good source of protein, and add vitamins, minerals and antioxidants to your plate. Stretch your dollar by replacing half of the meat in recipes such as soup, chili, tacos and/or casseroles with a can of beans. Add beans to your salad, have a bean burrito or top a sandwich with hummus.

Tofu is another cheap and nutritious protein option. It’s loaded with fiber and vitamins and is a lighter option for those who get sick of chicken and turkey.

Or consider eggs: they’re a nutrient-dense source of inexpensive protein. To decrease the fat and cholesterol in eggs, prepare some whole eggs with egg whites – the whites contain most of the protein, while the yolk contains the majority of fat and cholesterol (but also nutrients such as vitamins E & A).
Finally, almost any nut butter is a good source of protein. Don’t forget the power of a peanut butter/banana/honey sandwich when in pinch for time and money!


4. Be a savvy shopper
While planning your weekly food options (see #1), check store ads or coupons to work the featured items into your weekly menus. While at the store, skip the pre-packaged or prepared foods (e.g. pre-washed and cut veggies, rice mixes, bottled drinks, individual snack packages). These items usually cost more per unit and add more waste to landfills.

Take time to pre-package items yourself for quick snacks or lunches and make your own beverages (tea, smoothies) to put in reusable containers. Prepare your own healthy snacks, such as granola, trail mix or energy bars (there are easy recipes on-line). This puts you in more control of what goes into your food (add some whole wheat flour to those chocolate chip cookies!), and helps you save money. One last cardinal rule of grocery shopping – never shop when hungry – you’ll buy more. Stick to the list you worked so hard to create!


5. Get the biggest possible bang for your buck
Think about nutrient density while making food choices. A food that is nutrient dense will provide the most vitamins, minerals, and phytochemicals for the fewest calories. Some examples of nutrient dense, low cost foods include carrots, onions, oranges, bananas, cabbage, frozen spinach, and canned tomatoes. For more information about nutrient rich foods, including a grocery list and recipe ideas visit
www.nutrientrichfoods.org


Here’s a list of Web sites that offer ideas for eating in a frugal, yet healthful way. (Lots of great recipes included!)

www.cheaphealthygood.blogspot.com

www.webmd.com/food-recipes/features/cheap-and-easy-recipes-and-dinner-ideas

www.eatingwell.com/recipes/healthy_hurry/cheap_eats.html

www.eatingwell.com/recipes/collections/healthy_budget_friendly_recipes.html

www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars

www.lancaster.unl.edu/FOOD/Singing_Praises_of_Beans2.pdf