You don't have to shop at an expensive health food store or organic market to enjoy nutritious foods. Here are some tips for shopping and eating healthfully on a budget.

 

Here is a guide for budget-conscious, healthy buying on your next grocery store or farmers' market trip:

 

1) Buy less expensive fruits like apples and bananas or buy fruits in season or locally grown throughout much of the year, like oranges in Florida or strawberries in California.

2) Buy fruits in bulk if you are able to freeze or can them.

3) Be conscious of the nutritional value of foods and read the ingredient labels. Search for products, for example, that list a whole grain as the first ingredient and look for nutritional punch items that are high in fiber but low in sugar.

4) Buy generic or store brands.

5) Plan shopping trips around weekly specials. Buy meats, for example, when they're on sale and freeze for later.

6) Purchase canned fish such as tuna and salmon, which still have a lot of valuable nutrition but are less expensive than cuts of fresh fish.

7) Rice, pasta, beans, and soups are low cost items that generally have a lot of nutritional value and can be combined with more expensive items like vegetables and meat to give the higher cost products bulk.

8) If you have leftover bread, use it for bread crumbs or stuffing.

9) Avoid buying in bulk unless you have a large family and know you will use the food.

10) Don't let food in your refrigerator or cupboards go to waste. Plan your meals around items that will spoil first to avoid wasting food.

11) Dilute fruit juices with water to make them go farther and cut down on sugar content.

12) Make your own fruit smoothies and milkshakes with yogurt, skim milk, fresh or canned fruit, and honey.

13) Keep a lot of condiments on hand to add flavor like herbs, spices, marinades, vinegars, and tomato and soy sauces.

14) To make sure you use all the food items you buy, prepare as much as possible in advance to prevent throwing out spoiled food or produce later because you haven't had time to turn it into meals and snacks.

15) Stick to your grocery list. Don't implusively buy items you don't need, especially if they're not good for you.

 

By: Deborah R Huso

Tips from Article: Today's Diet & Nutrition September/October 2008