Eating healthy can be done on a budget

268
By Sherri Halsell
Texas AgriLife Agent

You do not need to spend a future to eat healthy. You just need to change your grocery shopping habits. To help keep the cost of food down focus on MyPlate foods first when making your grocery list then add a few extras. Make a grocery list and check the store circular for specials and coupons before you go to the store. Remember the old saying “Don’t go to the grocery store hungry”, it leads to impulse buying of items that you do not need.

Fruits and vegetables:  Visualize the MyPlate model, half your plate is fruits and vegetables. If half of every meal should be vegetables and fruits, then half the grocery cart should be, right? Buy “in season” and “on sale” produce. They are usually less expensive and are at their best in flavor. If the produce is not fresh, opt for frozen vegetables and fruits as well as dried fruits.  Frozen and dried foods last longer.  Healthier choices include frozen vegetables without sauces and dried fruits without added sugar or reduced sugar. Salad dressings often have a long shelf-life, so buy them when they are on sale.

Whole Grains: Next, go to the bulk food the aisle with whole grain products.  Whole grains give a feeling of fullness, which helps you eat less; therefore you spend less for meals. For the best bargains buy bulk products like whole grain pasta, brown rice, couscous and cereals. If you are new to shopping the bulk food aisle, ask for help.

Dairy: Next the dairy section. Keep your dairy selections low fat, skim, or fat free unless you have children under the age of two. There will be no price savings but you will decrease the amount of cholesterol and fat in your family’s diet. It is best to read the cost per unit on the store’s price signs or take a calculator to figure the unit price. The “Unit Price” (or “unit cost”) tells you the cost per liter, per kilogram, per pound, etc, of what you want to buy. Just divide the cost by the quantity: 16 ounces for $3.80 is 24 cents per ounce. Dairy products are perishable and you don’t want to buy a large container of an item that will expire before you have time to use it all.  Check out the store brand prices for cheese, milk and yogurt, they tend to be the best deals.

Proteins: Finish up with proteins. Keep in mind canned and dried beans and peas are excellent sources of protein and per serving are often are more affordable than meats and seafood.  If you are shopping for proteins that are going to be eaten the same or next day, the “reduced for quick sale” items can be a good choice beef, chicken, or pork. Always check the expiration date on the price sticker. Buying large packages can cost less per pound and can be separated into smaller portions, placed in freezer bags and frozen for later use. Other affordable proteins are canned tuna (or other fish), peanut butter and eggs.

Use the extras sparingly. Buy healthy fats for cooking such as canola oil and olive oil. When cooking make you meals healthier by using less oil and butter and you’ll save money. Snacks should include fruits and vegetables, sweet snacks like cookies, crackers, chips, candy, and ice cream are fun treats so they should be saved for special occasions. Including them regularly adds up to excess spending and excess calories. Keep your budget in mind; visualize the MyPlate and keep a calculator handy when you shop for groceries to ease your grocery bill.

Reference: Fresh Baby. Shopping MyPlate on a Budget: n. pag.Online.Internet. 4 June 2014. Available here.

For more information, contact Sherri Halsell, Texas A&M AgriLife Extension Service Clay County agent, at (940) 538-5042.

Share.

About Author

Pioneer Sentinel

The Pioneer Sentinel is an online newspaper designed to deliver the news of Clay County, Texas, in a concise and community-friendly format.

268 Comments

  1. 弊社はルイヴィトン スーパーコピー100%実物写真ですし、品質が完璧です。安全税関対策+素早い配送+随時の在庫補給+丁寧な対応+スーパーコピー販売業界最低価格に挑戦!◆送料は無料です on
  2. hello!,I like your writing so a lot! share we keep in touch extra about your article on AOL? I need a specialist on this space to unravel my problem. May be that is you! Looking ahead to see you. |
    read this

  3. 浜恒€呫伅銆佸郊銈夈亴銇撱倢浠ヤ笂瀛樺湪銇椼仸銇勩仾銇勬粸鍦ㄣ伄銈偆銉囥偄銈掋儊銉c儍銈仚銈嬨仧銈併伀浣跨敤銇欍倠銉涖儐銉仹銉兗銉犮偟銉笺儞銈广伄鏂借ō銈掑彇寰椼仐銇亜鍫村悎銇€佷粖鏃ャ伄浜恒€呫伅瀹朵簨鎵嬩紳銇勩伄銈堛亞銇偣銈裤儍銉曘伅闈炲父銇郊銈夈亴銇с亶銈嬭磪娌仹銇傘倠銇撱仺銈掔悊瑙c仐銇︺亜銈嬩互鍓嶃伄鏅備唬銇嬨倝闈炲父銇枩銇般仐銇勫鍖栥倛銇忋仾銇椼仹琛屻亜銇俱仚銆?
    DIY、工具、文具

  4. I’ve been exploring for a bit for any high quality articles or weblog posts on this kind of house . Exploring in Yahoo I finally stumbled upon this web site. Studying this information So i’m happy to exhibit that I have a very good uncanny feeling I found out just what I needed. I such a lot surely will make sure to do not fail to remember this website and give it a glance regularly.|
    read this

  5. 銇傘仾銇熴伄銉嗐兗銉栥儷銇伝銇ㄣ倱銇┿亴銇傘仾銇熴伄瀹舵棌銈勫瓙渚涖仧銇°仺銉偗銉偍銉笺偡銉с兂鍒╃敤銇仧銈併伀銇倠銇倝銆併亗銇仧銇仢銈屻亴铏愬緟銇曘倢銈嬨亱銈傘仐銈屻伨銇涖倱銈堛亞銇€併儵銈ゃ兂琛ㄣ伄涓婇儴銈掕臣鍏ャ仐銇熴亸銇亜鍫村悎銇屻亗銈娿伨銇欍€?
    パソコン、周辺機器ランキン

  6. 銇濄伄寰屻€併儻銉堛偨銉炽伄銉併儳銈炽儸銉笺儓 銈广儩銉炽偢銈儯銉炽儑銈c€侀妳閲溿伀鐢熷湴銇倛銇嗐伀涓婃槆銉愩儍銉曘偂銉兗銆丯Y鐝嶅懗銇銇忋伖銇嶃偣銉娿儍銉椼伄闊炽亴銇傘倞銇俱仚銆?
    家電ランキング

  7. 銆併亗銇仧銇偊銈с儑銈c兂銈般儔銉偣銇笅銇т娇鐢ㄣ仚銈嬨伄銇ㄥ悓銇樸儵銉炽偢銈с儶銉笺倰蹇樸倢銇亜銇с亸銇犮仌銇勩€佷簩閲嶃伄鐩殑銇屻亗銈嬨伄銇с€併亗銇仧銇屻亗銇仧銇祼濠氬紡銇銇娇鐢ㄣ仚銈嬨伄銇ㄥ悓銇樸儵銉炽偢銈с儶銉笺仹銇傘仯銇︺倐銈堛亜銇с仚銆?
    家電ランキング

  8. i must say i really enjoy curry 1 nevertheless dont like your bailey control buttons such a lot of. even though you may prefer to maintain ones flap right up, still it slips doowwn. yoouur tight pants or skirts no need to get in as quickly and loook incredibly dishevelled. i wouldn’t strongly recommend getting bailey buuttons, nonetheless could highly recommend gaining exactly the typical classic. they are simply muuuch improved.

  9. Dermefface has anti oxidants and lotions contained in the gel, and it’s also
    in creating balanced, scar-free skin, extremely effective.

Leave A Reply