Challenging Nutrition Myths

Myth #1: It costs more to eat nutritionally.

There's no getting around it--times are tough. It's enough to break your bank book and your heart, the latter both figuratively and literally. One of the major concerns of dietitians these days is that in an attempt at saving money on the grocery bill, you and your family may be eating your hearts into an early grave, choosing low quality foods to fill up the old cupboard. Well, in the words of Willie Nelson, "It don't have to be that way". You can shop economically and still select healthful foods.
The above myth is definitely false. In fact many of the least nutritious foods are the most costly items in a grocery cart. Yes, attention needs to be paid to buying produce in season and avoiding paying the manufacturer's exorbitant prices for doing your meal preparation for you, but basic, nutritious foods are usually the least expensive. Here are some tips to help you get the biggest nutrition bang for your grocery buck:
* Plan a weekly menu and prepare a shopping list (largely based on store specials). This will help cut down on impulse buying. Also, by planning ahead you can plan for leftovers AND make use of what you already have on hand.
* If it's true that time is money, then many convenience foods deserve a place in our busy lives. Some, however, cost a whole lot for saving very little time and/or effort. Quick rice and pancake mix are two examples.
* Be aware that private label food products are just as nutritious as the "big name" brands and usually cost considerably less.
* Treats deserve attention, too. It's easy to say that if the budget is strapped we should cut out the fun foods, but that would be ignoring the important psychological component of food. Treats can be selected with an eye to nutrients as well: popcorn with some grated cheese sprinkled on top; frozen yogurt; homemade pizza; and, naturally enough, homemade cookies with healthful ingredients like raisins, oatmeal and nuts.
* Remember that the less expensive cuts of meat contain the same important nutrients as the pricey ones--but sometimes more fat and bone. Calculate how many servings you can get from a pound or kilo and do your price comparisons from that perspective.
* In general, most of your starch or complex carbohydrate choices are more nutritious and less expensive when they are unrefined or the whole grain variety. Of course, if your family won't eat it, then it's money down the drain. You might start by incorporating some whole grain into the white variety and gradually increasing amounts.
* If you have any extra money on hand, buy large quantities of staple items (canned goods, cereals, rice, pasta, etc.) that are a really good deal, If you have a freezer take advantage of meat, poultry and fish sales.
* This is an oldie, but still goodie: eat before you shop. If you go to the store hungry, your shopping list doesn't stand a chance.
* Bear in mind that the milk products group is about the most nutrient dense available...more nutrients, less money. For cooking and baking consider using powdered skim milk (if you can still find it) and canned, condensed milk.
* Day-old baked breads, rolls and the like are usually marked down but are as fresh as if you'd bought them yesterday and stored them at home. If you have enough freezer space, buy enough of these marked down baked goods for a week at a time.
* Freeze the heels of breads and slices that are too dry for ordinary use (throw out moldy ones). Crushed, crumbed or cubed and toasted they make great toppings for casseroles, coatings for meats, croutons for soups/salads, and stuffing for turkey.
* If bananas become over-ripe don't assign them to the garbage can. Instead, put them in the freezer; they'll turn black alright, but they'll be great for banana bread, muffins, etc.
*Baked beans are a great occasional alternative to meat. Canned beans are certainly acceptable (watch out for added sugar and salt). If time is not a problem, consider baking large batches in one big effort and freeze in smaller units for later use.

More nutriton myths will be debunked on Monday. Happy week-end.