A Healthy Diet On A Slim Food Budget - Tips From Rush University Medical Center

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A Healthy Diet On A Slim Food Budget - Tips From Rush University

Medical Center

http://www.medicalnewstoday.com/articles/130174.php

In lean economic times, we may need to tighten our food budgets, but

it is important to do so wisely. Processed foods are definitely

cheap. A dollar buys 1,200 calories of cookies or potato chips, but

only 250 calories of carrots; or 875 calories of soda, but only 170

calories of orange juice. Filling up on cookies and soda, however, is

a prescription for weight gain, cardiac disease, and other health

problems.

Ventrelle, clinical nutritionist and registered dietitian at

Rush University Medical Center, maintains it's possible to grocery

shop on a budget while staying healthy and maintaining your

waistline. She offers these tips:

Eat foods with fiber: " Fiber keeps you feeling full because it takes

longer to digest than simple carbohydrates, " Ventrelle

says. " Consequently, you eat less. "

Sweet potatoes are high in fiber, and also inexpensive and packed

with cancer-fighting antioxidants. White potatoes can be high in

fiber if you leave the skin on. Bean, lentil, tomato, or broth-based

soups take up more space in your stomach and help to keep you feeling

satisfied. Lettuce and mixed greens do the same. You can buy them in

bundles instead of pre-cut to save on cost.

" Brown rice is another high-fiber option. Buy the long-cooking kind

instead of the instant to cut down on cost, " Ventrelle says. " You can

make your own 'instant' rice by cooking it ahead of time and freezing

half-cup portions in individual baggies - a trick that not only saves

money but also controls your portion size. "

Buy seasonal produce: " Fruits and vegetables that are in season are

cheaper than those out of season because shipping and storage costs

are minimized, " Ventrelle says. " Moreover, eating lots of produce

helps you eat smaller portions of higher-calorie foods like meats and

starches. "

In the fall, look for seasonal produce such as apples, carrots,

collards, kale, parsnips, pomegranates, pumpkins, sweet potatoes,

winter squash, Brussel sprouts, cabbage, cauliflower, cranberries,

jicama, onions, pears, and turnips.

Plan ahead: Planning your shopping trips and meals ahead of time

ensures you do not overspend or overeat. " Go grocery shopping on the

same day each week to form a habit of keeping healthy foods in the

house, " Ventrelle says. " You can save money by finding out what day

of the week your local grocery store holds sales. "

Ventrelle also suggests creating your own " TV dinners " by preparing

large batches of soups, chili, stir-fry dishes, or pastas over the

weekend. Divide the food into individualized portions using sandwich-

size freezer bags.

Bring your own lunch: Bringing your lunch to work saves on cost and

calories. Try to include three food groups for each meal. For

example, have a turkey sandwich on whole grain bread and include

fruit or low-fat yogurt. If you are in a hurry, a cup of homemade

frozen lentil soup pairs perfectly with two whole carrots (cheaper

than buying baby carrots) and a cup of low-fat yogurt.

Remember to drink water: The sense of being full comes from an area

in the brain called the hypothalamus. " The hypothalamus cannot

distinguish between hunger and thirst, so be sure to drink at least

eight cups of water throughout the day not only to stay well hydrated

but to prevent your body from mistaking thirst for hunger, " Ventrelle

says.

Tap water is virtually free, but even purified water can be cheap if

you purchase a water filter instead of buying bottled water.

Eat in: Food away from home now accounts for nearly 49 percent of the

average American food dollar, according to the U.S. Department of

Agriculture's Economic Research Bureau. " Eating out is expensive, a

fact you can prove to yourself by totaling up a month's worth of

receipts from restaurants, fast-food establishments, carry-out orders

and vending machines, " Ventrelle says. " And eating out is a waist

expander. Instead, clip coupons and bring those to the grocery store.

You'll save cash and calories. "