Posted Dec 20, 2008
Healthy eating does not have to mean higher grocery bills.
Educated consumers know how to shop for deals and find nutritious foods at bargain rates.
Traditional holiday meals also won’t pinch budgets if shoppers know what to look for, said Teri Weaver with the Cent$ible Nutrition program in Cheyenne.
“Turkey is usually a bargain during the holidays,” she added.
Since the bird is popular during the final months of the year, it’s easy to find large supplies and at sale prices. And leftovers provide options for soups, casseroles and wraps.
Weaver said this is why she advises consumers to shop for the season. Produce is easier to locate when it’s readily available. And heavily stocked items are often sold at cut rates.
She added that one way to find seasonal offerings is to check the sales listed in grocery advertisements.
While nutrition is concern for most consumers, so is cost, said Kim Hohol with CIGNA Healthcare of Colorado.
“Probably the most common question (I hear) is how to stretch a dollar further,” she added.
She recommends that shoppers buy fewer meats since these are often the more expensive items on grocery lists. Most people eat more beef and chicken than they need anyway, she said, and a slight reduction is an easy way to save cash.
Beans, nuts, cheeses and eggs make inexpensive meat substitutes.
It’s not uncommon for budget-conscious consumers to make omelets for dinner. Or a meal with rice and beans is another healthy selection. So is a bean pasta dish or even a peanut butter sandwich with salads and yogurt.
Another smart choice is soy. Hohol said soy crumbles absorb flavor well and are a tasty addition to a soup or stir-fry.
Tofu is another healthy selection for consumers who want to eat well but cut back on meat.
Smart shoppers also evaluate their lists with a sharp eye toward cost-saving swaps.
Sodas and sports drinks are often kitchen staples, but these sugary drinks are more expensive and calorie-laden than sugar-free drink mixes that add a hint of flavor to tap water.
People who crave sweet snacks should select fruits or graham crackers. Whole-grain cereals sweetened with honey are another calorie-conscious choice.
Hohol added that lunchtime sandwiches should be paired with a vegetable serving instead of potato chips.
Weaver said a bag of potatoes might cost the same amount as a large bag of chips, but the potatoes will feed more people and offer more meal variety. Processed foods also are loaded with salts and sugars.
Those 99-cent value meals support the misperception that fresh food is more expensive, Hohol said. Shoppers who take the time to compare products in the grocery store aisles will find that there is no comparison.
Hohol said her final recommendations are to shop sales and prepare meal plans for the week
And avoid stores on an empty stomach. That encourages shoppers to buy more than they need.
Date: Dec 15, 2008
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