Healthy Food Can Be Affordable (and Delicious!)
Posted by Janet McLaughlin on Thursday, August 4, 2011
This week, there is lots of news coverage of a recent study published in Health Affairs reporting that people who eat healthfully in the Seattle area are spending more money on food than those who don’t. It’s sparked discussion and has lots of people asking the question: is it possible to eat healthfully on a limited budget?
I’m happy to report that every day across the country, Cooking Matters expert culinary and nutrition volunteers are helping low-income families see that healthy food can be affordable and delicious.
Cooking Matters participants learn that spending more is not the only way to make healthier choices – and that simple changes can add up. Here are three tips for getting the most nutrition from your food dollars:
- Cook at home. A 2010 USDA study found that food from commercial sources (like restaurants) is associated with higher calories and less nutrition, especially among kids. Preparing food at home is the easiest way to maintain affordability and healthfulness, since you control what goes into your meals. Cooking Matters graduate Sharon Wilson of Los Angeles made this change, and it’s paying off. As she told us, “Eating out all the time is extra calories and extra money. I know now that you can feed a family healthy food on a budget.” Sharon also shared what she learned with her two children. Once you know how to chop, slice and dice, you can also save by buying veggies and fruits in their whole forms, rather pre-cut or bagged.
- Shopping matters. You can’t make healthy foods at home if you don’t buy healthy ingredients at the store. Use food labels to guide your food choices and compare unit prices (usually found on the small shelf tag just below the item) to find the best buy. Price comparisons have been a big eye-opener for the families we work with. Last year, the average Cooking Matters for Young Parents graduate reported a 42 percent increase in how often they compare prices before buying food. You can also buy a mix of fresh, frozen, and canned vegetables based on what you’re making, what’s in season, and what’s on sale. Fresh can be a great choice when the veggie you want is in season, but many cooked dishes taste just as great with frozen broccoli or canned tomatoes. This ratatouille recipe is great way to use the season’s eggplant and squash but if the fresh tomatoes aren’t looking so hot or the price isn’t right, use canned!
- Use foods in multiple ways. Plan to use foods and ingredients in more than one meal to save money and avoid wasting food. Have eggs in the fridge from weekend breakfast? Try a veggie frittata for a weeknight dinner. Spaghetti with sauce for dinner one night? Use the sauce later in the week for English muffin pizzas. Roast a whole chicken; have the breasts for dinner one night and then pull the rest of the meat for tacos the next night. Use leftover vegetables in soups or stews.
Little choices can add up to better nutrition and more bang for your buck. As a participant in our Shopping Matters program from Greenfield, Ind. told us, “Buying healthier does not have to compromise taste and does not have to cost a lot more than regular grocery shopping.”
August 4, 2011 | 6 comment(s) | Tags: affordable eating, cooking matters, health affairs
Comments
6 reader comments so far.
“Buying healthier does not have to compromise taste and does not have to cost a lot more than regular grocery shopping.”
But you admit that it DOES cost more. That may not be an issue for people who spend $200 a week on groceries, but what about people who spend $200 a MONTH... that makes a HUGE difference. The .50 for the healthier option may seem like nothing to some people, but when you can get two unhealthy items for what it costs for one healthy item, MANY people will choose the two items.
Posted by Ella on August 4, 2011
Great article Janet! As an AmeriCorps member I have adopted the strategies we teach in our Cooking Matters classes, and I can say that cooking healthy food at home is affordable.
Posted by Brittany on August 5, 2011
Yes, I will admit that cooking at home for a family of four may, at first, seem more expensive than meals off the "dollar menu", but as the article states, you can re-use many of the ingredients. Also, look for specials and what is in season. We, as a nation, waste so much of our food and must re-learn what our grandmothers knew: how to make to most of everything that comes through the door. As a Cooking Matters Volunteer, I would love to see a few classes that focus on making stock from bones, using parts of the vegetable (brocoli stems come to mind) that normally get thrown out, etc.
Posted by Lauren on August 5, 2011
After becoming disabled,and unable to work. Government disability[SSD],I do see how much I can NO longer afford to eat.Fresh fruit, vegetables are perishables,and the "expense" is to use before they rot. It's not always possible for lower income to live within walking distance of markets to restock as needed.Where I live,the real estate convenience can be 60-100%,or more to buy alone.Rent in similar neighborhood, upwards of 40% higher. Went to a farmers market recently:$5/4 regular tomatoes,$5/3small zuchini.Not buying this,I could get 5 pieces of sausage,potatoes,onions that would last longer for same price at a discount food store.No longer drink dairy milk,soy has longer expiration date,stretch it. It's been an eye opener...
Posted by Lonewolf on August 5, 2011
What about seniors who live in SRO's and don't have access to a kitchen, refrig or microwave? I can relate to Lonewolf's post.
Can someone write the next article focusing on seniors with the above circumstances. Thank you.
Posted by Lioness7 on August 5, 2011
Hi i like your site.
Posted by Health food Ingredient raw material Supplier on August 8, 2011
Post a comment
All fields are required (your e-mail address will not be displayed)