Brandon Twp.- Nutritionist Jeannie Richards often hears that it is difficult to eat healthy on a budget, because nutritious foods cost more.
But eating well on a low income can be done, she says, with more time, awareness, and extra effort on the part of the consumer.
‘In the world we live in, (consumers) want everything to be instant,? said Richards, an MSU Extension nutrition instructor trained with curriculum from the U.S. Food and Drug Administration. ‘If it doesn’t cook in the microwave in a few minutes, it’s too hard and that’s how we get into the situation we’re in, where 60 percent of Americans are overweight? from convenience, overeating, eating the wrong foods and no portion control.?
Richards will share her tips for low-cost healthy meals during the program, ‘Shopping, Cooking and Eating Healthy,? from 6:30-8:30 p.m., Oct. 17, at Seymour Lake United Methodist Church, 3050 Sashabaw Road.
Richards advises consumers to:
Use a grocery list. ‘The biggest mistake people make is going to the store without a grocery list,? she says. ‘A list keeps you focused and on budget. Get all the foods you need for the week so you don’t have to go back to the store, because everytime you go, the average person impulse buys $5-$15 worth of stuff. Common sense tells you if you do that four to five times a week, you’re spending $45 on stuff you don’t need.?
Buy what is in season and on sale. It’s cheaper. Fall seasonal produce includes pumpkins, squash, apples and zucchini.
‘Plan meals around those,? says Richards. ‘Fresh is best, anything in a can or frozen is going to be preserved and more expensive, too.?
Check food labels. To shop for healthy food, learn to read the labels and watch the fats? particularly saturated and trans fat. In daily values, these should be between 5 and 10 percent in the percent daily value column for one serving.
Avoid food made with white flour. Food made with white flour is full of calories, but has few nutrients. Avoid it altogether, or mix white with whole wheat flour.
Avoid foods that are in cans, jars or pre-packaged. These foods are made with a lot of preservatives and aren’t healthy, says Richards. Cook from scratch.
Cut up your own meat. Richards notes a cheap chuck roast can be purchased for $1.99 per pound and cut up for stew meat instead of buying pre-cut stew meat at $3.99 per pound. She also suggests buying a whole chicken at .59 or .69 cents per pound and cutting it to get up to three meals for a family of four.
Use beans for protein in place of meat. Beans are economical and as high in protein as using meat, says Richards, citing pinto and navy beans. They are also inexpensive.
Stock up on staple foods. These include flour, sugar, baking soda, salt, margarine, and eggs. Consumers should also buy canned meats whenever they can be found on sale to be stored to the end of month when fresh and frozen meats are gone.
Don’t wait too long to eat. ‘When people are hungry, they don’t think about what they should eat, they just want to eat whatever is quick and easy,? says Richards. ‘There is a term called dashboard dining and it’s all these people who eat in their car all the time’on the way to work, on the way home. It’s crazy.?
‘You can have heatlhy foods on a small income, you really can,? Richards said. ‘It just takes some practice, time and discipline.?