Healthy, affordable eating needn’t be a contradiction in terms

Eating nutritiously on a budget make seem like a herculean task these days.

Thanks to harsh weather conditions, poor crop yields, diseases like bird flu, the war in Ukraine and thus supply-chain problems, shoppers are experiencing sticker shock when walking down certain supermarket aisles. Prices for the infamous eggs have increased 40%;  beef, 5%; frozen orange juice, as much as 17%;; and coffee, in some cases, as much as 70%in.

This can strain any budget, particularly for those with limited resources.

“It can be a real challenge for families to eat healthy and affordably,” said Gina Devito, a registered dietitian and WIC (Women, Infants, Children) program director at Open Door Family Medical Center, based in Westchester County. “Yet, by doing a little planning and following a few guidelines, you can still accomplish both objectives.”

She offers the following tips – which are particularly timely during March, National Nutrition Month:

• Plan your meals before you go to the supermarket. Before you go to the supermarket, talk to everyone in the family and give them a say in what meals they’ll be eating. Plan your shopping list ahead of time. While you’re at the store, buy versatile ingredients that work across multiple dishes – like frozen spinach for omelets, smoothies, soups and sides. Buying impulsively can be expensive.

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  Focus on nutritious, low cost-foods. Beans, nuts, legumes and whole grains are a versatile source of protein, vitamins and minerals. For baking, eggs can be replaced with mashed bananas, applesauce, flaxseed meal mixed with water, silken tofu, plain yogurt, chia seeds mixed with water or aquafaba (chickpea liquid).

• Get creative with leftovers and reduce food waste. “Shop” at home before going to the supermarket. Plan how you can use leftovers for future meals, such as in soups or stews. Look for foods that may go bad and think about how to use them up before they go to waste. When you get to the supermarket, buy only perishable foods that you can use or freeze within a short time.
• Drink water instead of soda. Save the expense and empty calories found in sodas and iced teas and opt instead for water, flavored water, diluted juice or unsweetened tea.
• Pay attention to sales and special programs. Use coupons strategically for staple items, not just snacks. Look into WIC and SNAP benefits to see if you are eligible. Shop at year-round farmers markets for fresh produce. Winter vegetables like onions, squash, potatoes and garlic are affordable and versatile cooking ingredients.
• Watch portion sizes. Maintaining portion size will not only help cut costs but can also promote healthy eating. You should fill half your plate with fruits and vegetables and the other half with grains and foods high in protein like beans, fish, poultry or lean meats. Check out the USDA’s MyPlate.gov website for more .
• Save dining out for special occasions. Meals in restaurants are typically more expensive than those you prepare at home – and give you less control over what they contain. While fast food restaurants may be relatively inexpensive, their choices are often heavy in fats and calories. When you do go out, opt for leaner meats that are grilled instead of fried, and stay away from those foods that include toppings that add extra fat and calories. This does not mean that every once in a while, particularly if you exercise and generally watch what you eat, you can’t enjoy foods that may not be super nutritious.
• Make healthy snacks, rather than buying them. Making your own snacks rather than purchasing packaged ones will give you more control over what they include while keeping costs down. Get your children involved. The younger ones can assemble packets of snacks, and the older ones can chop or cut fruit or vegetables.

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  Start your own garden, big or small. Grow herbs like basil, parsley and cilantro on a windowsill. If you have outdoor space, try potted tomatoes, beans or other vegetables. Kids can help plant them, learn about food origins and feel excited to eat what they’ve grown.

“In many cases, you don’t need to be particularly savvy in the kitchen or have unlimited time to make positive changes to your health and your pocketbook,” said Devito. “We always encourage our patients at Open Door to speak to a nutritionist for ideas on preparing healthy meals that will meet both their family’s nutrition needs and lighten their budget.”