Food is the third largest expense in a budget, after housing and transportation. It stands to reason that spending less on food every week would free up some extra money for you. Yet, there’s a nutrition-related concern as consumers seek to shrink their grocery bill, states Roberta Duyff of the Canned Food Alliance. Currently, 81% of adults are trying to limit their grocery bill; unfortunately 40% of them say they are eating less healthy foods as they spend less. Does healthy eating cost more, or not? I hear this assertion at my nutrition programs, and the short answer is “not necessarily.” It really depends on how carefully you plan and your family’s willingness to eat healthy foods. I’m going to multi-task and share some ideas for eating healthy and saving money, or as I like to call it, a “two-fer.” Below are six cheap, healthy foods that will stretch your food dollars while increasing your family’s nutrition.
Eat some beans.
People in the United States are finally waking up to a food item that other countries have embraced for centuries: beans. They are an incredible source of protein, but because they are a plant food, they come without fat and cholesterol. They are extremely high in fiber, and rich in vitamins and minerals. Not to mention they are very cheap. You can purchase a pound of dried beans for under a dollar. I don’t know too many meats that can give you the same value. There are some really good recipes that use beans as the protein base; one of my favorites is Seven Layer Tex-Mex Dip. It starts with three layers: fat free refried beans, lowfat sour cream, and shredded cheese. I stack those layers, in that order, in a covered skillet on low heat until all three are warmed through (when the cheese melts you know it is good to go). Take off the lid and add a jar of salsa, chopped lettuce and tomato. Then dip in your favorite tortilla-type chip and enjoy. It’s a meal all in one pan and your kids will love it. When all the layers are mixed, you don’t even realize that beans are on the bottom. I demonstrated this recipe to a group of WIC moms one month and six months later I re-met one of the mothers. She told me she tried the recipe with her family; they loved it so much that every Monday night now is “Tex-Mex night.”
Eat some eggs.
Eggs have been getting cheaper at the grocery store for a few months now. I’ll admit they are a little high in cholesterol, but an egg is the most perfect protein you can eat. It is the gold standard to which we compare all other proteins. Many people can include eggs in their diet once or twice a week without risk. French toast, omelets, egg stratas, and quiche are super eaten for dinner. I love breakfast foods in the evening, and a lot of other people do as well.
Eat some oatmeal.
Oatmeal is a cheap whole grain that helps reduce cholesterol levels as well as providing excellent fiber for your digestive tract. The sooner you get food waste pushed through your colon, the lower your risk for diseases like colon cancer and diverticulitis. Try some “Papa Bear Oatmeal.” Make some quick or old-fashioned oats on the stove. When hot and creamy, add raisins and let sit for a couple of minutes (to plump up the raisins). Pour into bowls and add a pat of butter, brown sugar, sliced banana, and milk.
Eat some rice.
Rice is an inexpensive grain that can serve as a side dish or as part of the entree. It is a great source of complex carbohydrates, is cholesterol free and non-fat, and naturally low in sodium. I love to make my own fried rice with leftover cooked chicken, frozen peas and carrots, and a little scrambled egg. I also make a homemade cabbage roll soup in the crockpot that uses bagged cole slaw cabbage, hamburger, tomato juice, beef broth, spaghetti sauce, and rice. It is very thick and rich and tastes just like cabbage rolls.
Eat some popcorn.
If you purchase bulk popcorn and pop it yourself, it is a lot less expensive than microwave popcorn. It is also healthier. Some microwave popcorn varieties contain trans fat and sodium. Making popcorn in a pan on the stove is not hard and really doesn’t take any more time than the microwave. It is a high fiber, low-calorie snack that satisfies your cravings for crunchy, salty textures. You can also substitute bags of popcorn for chips or pretzels when packing lunches.
Drink some tea.
Pop and energy drinks are expensive. You will spend less money to buy a box of tea bags than a 12-pack of pop. But you will get 15 times the amount of beverage. It is very easy to make iced tea. Simply boil a kettle or pot full of water and pour into a glass container (you can purchase ½ gallon glass containers with a screw on lid). Add 3-4 tea bags, depending on how strong or weak you like your tea. Let steep for about an hour, then remove tea bags and refrigerate. Tea provides antioxidants that help reduce your risk for cancer and heart disease. Drinking a glass of tea is comparable to eating a serving of vegetables, in terms of antioxidants.
Other Tips to Help Save on Food Dollars?
Quit throwing food away! When you let leftovers, produce, or dairy products go past their prime and have to pitch them, it is like taking $5-10 out of your wallet and throwing it in the trash can. Take a serious look at your pantry, freezer, and refrigerator to evaluate what you have and determine how old it is. Just because something is frozen or canned doesn’t mean it has a shelf life until eternity. And once you’ve planned a meal, fix it and eat it. Many of us have good intentions through the planning and shopping stages, only to lose interest at the cooking stage because we are tired or not in the mood for that food.
Use cash to help you eat healthier.
In a recent issue of The Journal of Consumer Research, food purchases from 1000 households were analyzed over a six month period. Results of the study found that people who buy food with credit or debit cards are more likely to buy unhealthy food. The reason for this is two-fold. First, paying with cash is more “painful” than paying with a card. You can actually see the money leaving your wallet. It is harder to be impulsive or feel that you are entitled when you are spending real dollars. Since credit cards don’t hurt when you use them, you don’t feel the loss of income. Second, unhealthy foods tend to be more impulse purchases. If you know you can purchase something that calls your name, even if you don’t have enough cash, you will have a harder time resisting temptation.
Do you have a smart phone or credit card with RFID technology? RFID stands for radio frequency identification, which means you can just wave your phone or card over a payment terminal to make “contactless” purchases. A recent study released by MasterCard showed that consumers using that type of payment option spend up to 30% more than they do with regular credit cards. Just something to think about the next time you grocery shop.
Buy local whenever possible.
According to the Ohio Department of Agriculture and the Ohio Farm Bureau, every $10 spent at a local-food business is worth $25 to the community in terms of income and jobs, compared to only $14 spent at a supermarket. In layman’s terms, this means that when you buy your apples and corn at farm stands next summer, not only are you supporting the local economy, you will also get the added bonus of fresh, highly nutritional food. Win-win.
Written By:
Donna Green
Family and Consumer Sciences Educator
Ohio State University Extension
