Healthy Meals On a Budget

Eating healthy doesn’t have to mean spending more money.

According to Jill Graybill, cardiovascular dietitian, Spectrum Health Healthier Communities, healthy eating requires just a little careful planning for shopping and cooking.

“We need to stay focused on providing nutritious meals for ourselves and our families. There are ways to maintain a healthy diet while staying within a budget,” said Graybill.

The following steps can help make the most of your food dollar:

1. Buy fresh produce in season

“Buying fresh produce can sometimes be expensive, unless you buy it when it is in season,” said Graybill.’ “For example, during winter months citrus fruits are usually less expensive.”

Fresh produce is more abundant and cheaper in the summer. In other seasons buy frozen fruits and vegetables which are less expensive and can be used as you need them without the worry that the produce will go bad before you can use it.’ Canned produce is also a good choice, but Graybill recommends buying low sodium vegetables and fruit in its own juice or light syrup.

2. Reduce food waste’

According to the United States Department of Agriculture, the average American family throws away 14 percent of their food – or almost $600 in meats, fruit, vegetables and grain products – each year.

To help reduce food waste, Graybill recommends planning meals in advance and making a shopping list.’ And, when you shop “stick to your list so you’re not tempted to buy food you don’t need.”‘ Not only does this decrease food waste, but it saves money too.

3. Check the refrigerator each day

Graybill says to eat or freeze anything that is nearing the end of its safe storage period.’ Check your refrigerator, freezer and cupboards as you make your shopping list then plan meals around what you already have in the house.

4. Use your slow cooker

Cooking with an energy saving crock pot or slow cooker can turn inexpensive cuts of meat into delicious, nutritious meals simply by adding a few vegetables, spices and a small amount of broth.

5. Recycle leftovers

Plan to have a “leftovers” night at least once a week.

“Leftover food in the refrigerator tends to be forgotten until after it goes bad,” says Graybill. Try serving leftovers buffet style and make it fun to enjoy “seconds” of earlier meals.

6. Use it up

Don’t throw away even small portions of leftovers. These can be used for lunches or can be combined in soups, stews or casseroles. Cook or use fruit that is past its prime – even that very brown banana or mushy apple. They can be used for sauces, smoothies or ingredients in muffins, pancakes and breads.’ Try putting slightly wilted lettuce, celery, or peppers in an ice bath for 10-15 minutes to crisp them up.

Spectrum Health is a not-for-profit health system in West Michigan that offers a full continuum of care through the Spectrum Health Hospital Group, a collection of seven hospitals and more than 140 service sites; the Spectrum Health Medical Group, a multispecialty team of nearly 100 providers; and Priority Health, a health plan with nearly 500,000 members. Spectrum Health’s 14,000 employees, 1,500 medical staff members and 2,000 volunteers are committed to delivering the highest quality care to those in medical need.’ The organization provided $111.1 million in community benefit during its 2008 fiscal year. As a system, Spectrum Health has earned more than 100 awards during the past 10 years.