Nutrition or price - how to choose at the market

A new survey highlights that consumers are putting price ahead of nutrition at the grocery store during these tough times. While that's not a complete surprise, it seems that what is really in order is some nutrition education. There are a lot of inexpensive, nutrient-dense choices we can make so that we can still eat well on a tight budget.

Here's a few choices that I'm going to call my Healthy Dollar Menu (not sure if they actually cost $1 per serving, but you get the idea):

• Peanut butter and jelly sandwiches (on whole wheat bread)

• Bean and cheese burritos (we like to put red bell peppers in ours for a little extra taste)

• Eggs with spinach

• Oatmeal with some chopped nuts and dried fruit

• Apples dipped in almond butter

• Yogurt mixed with granola

• Whole wheat pasta tossed with broccoli and chickpeas (with some olive oil and spices)

• Stir-fry with bright-color veggies and lean meat like turkey or chicken

• Tortellini tossed with chopped veggies (we serve this warm or cold, tossed with flax oil and some herbs - kids devour it!)

Keeping a few staples in the pantry, and looking for fruits and vegetables full of nutrients on sale can really help us all meet our family's nutritional needs while spending less.

What are you doing to eat healthy and cut back?

Comments

[Julie Negrin]

I definitely agree that there are lots of healthy eats that don't cost a lot: beans, grains, seeds - and even nuts (at Trader Joe's, they are a bargain). Glad you mentioned eggs, oats and pb&j - always underrated even though cheap and nutritious!

[Peter Korchnak]

Absolutely, eating healthy doesn't have to mean expensive. Eat food, not too much, mostly plants, is a good rule to follow. Focusing on quality (food, eating experience, company) rather than quantity also works wonders.

Check out http://www.BluePalate.com - a new blog with "Affordable, edible finds for the low-key foodie." I rest my case!

[Deborah]

I just read the book Feeding the Kids. It provides a great system to be sure your kiddos, your whole family, in fact, eats "smart" versus "empty" foods. It's been a great tool.