FitSugar

Get the Most Nutrition For Your Dollar

FitSugar — Fri, 30 Oct 2009 11:15:08 -0700

It can be hard to find healthy foods that don't break the bank - as I've mentioned before, nutrition often comes with a high price tag. A new tool may be what consumers need to find the biggest health bang for their buck.

The Affordable Nutrition Index (ANI) is a rating system that evaluates food based on its health and price value, and over 300 foods were evaluated and given a nutrition-value-per-dollar score. Basically the ANI is a list that lets consumers know what items are the most nutritious while also having the smallest price tag.

The food scores were based on the levels of nine essential nutrients - protein, fiber, iron, calcium, potassium, magnesium, and vitamins A, C, and E - and what to avoid - saturated fat, added sugars, and sodium.

To see which foods ranked high on the ANI, read more.

Though the complete list has not been released, highlights of it were introduced at the American Dietetic Association's Food and Nutrition Conference and Expo:

Carrots, sweet potatoes, and broccoli are at the top of the ANI scale. Other veggies that rank high are peas, string beans, squash, and lettuce.
Oranges and bananas are the top fruits, while raspberries, blackberries, strawberries, grapes, nectarines, and apples also rank high.
Vegetable soups especially of the low-sodium variety are also seen as being good values.

Do You Grocery Shop the Same Day Every Week?

FitSugar — Sun, 04 Oct 2009 03:30:12 -0700

I like to go to the grocery store a couple times a week so I can pick up fresh produce and use it up before it goes bad. I typically go the same days - Sunday and Wednesday. What about you?

How to Eat Healthy on a Tight Budget

FitSugar — Fri, 06 Feb 2009 12:00:00 -0800

With the economy the way it is, many people are tightening their budgets and trying to spend less. Although food is something we need to buy every day, eating healthy doesn't have to break the bank. While it's true that junk food can be less expensive than fruits, veggies, and other nutritious foods, it doesn't mean you should skip the produce aisle and go straight for the Nilla Wafers. Here are some tips when it comes to saving money while grocery shopping.

To get your protein, buy dried beans. While canned beans aren't that expensive, they're still pricier than bags of dried beans. All it takes is an extra hour or so to soak and cook the beans before they can be used. Aside from being less expensive than meat, beans are also a great source of fiber.
Buy the larger container of yogurt or cottage cheese. It's cheaper than buying the individual serving size containers. If you want, you can separate them once you get home, and store them in plastic containers in the fridge so they're ready to eat.
Buy rice, oatmeal, and other grains in bulk. Whole grains are full of fiber, so you won't have to eat much to feel satisfied and stay full. Buying in bulk is cheaper than buying individual packages.
Look for produce that's on sale instead of grabbing the fruits and veggies you love. Usually seasonal items are less expensive, meaning you don't need to buy fresh raspberries in the middle of Winter. It'll save you some dough and offer you different vitamins and minerals.

For other tips read more.

Look for frozen veggies and fruits. They're often cheaper than fresh produce in the Winter.
Make your own nut butter. Buy almonds or peanuts in bulk and then use your food processor to grind them up.
Bring a calculator and add up what's in your cart as you go along. That way you won't be shocked when the cashier tells you what you owe.

If you have any other money-saving tips on how to eat healthy, share them in the comment section below.

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Cut Costs, Not Nutrition: Part Two

FitSugar — Tue, 22 Jul 2008 12:00:00 -0700

I recently told you about a few tips on how to cut costs at the grocery store while keeping your meals nutritious. And University of Michigan Health System nutritionist Holly Scherer has come up with a few more ways to keep eating healthy and cost effective. They are:

Look for the generic or store brand.
Stock up on nonperishables when they go on sale.
Avoid the temptation of the cookie aisle and the chip aisle. Spend more time in the perimeter of the store, where the fresh products are, and really focus on the fruits, vegetables, lean meats, and the low-fat dairy.
Use coupons, but only for things that you normally would buy, not a lot of high-fat, high-sugar foods.
Cook at home instead of going out to eat.
When you do eat out and you know that a restaurant serves large portions, have them bag half the meal right when they serve it and eat the leftovers for lunch the next day.

What are some of your own tips for eating healthy on a budget?

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Cut Costs, Not Nutrition: Part One

FitSugar — Tue, 08 Jul 2008 08:00:00 -0700

In this time of economic hardships, it's getting harder and harder to put healthy foods on the table every day. It's tempting to just hit the dollar menu at your local fast food stop, but there are simple ways that you can cut costs and still eat healthy. Reuters has consulted with Holly Scherer, a registered dietician at the University of Michigan Health System in Ann Arbor, for a few ways to cut costs but not nutrition. Here are highlights:

Eating in season is one key way to cut your food bill.
Local co-operatives where you trade money or labor in order to reap the benefits of a larger community garden or local farm are another option for fresh fruits and vegetables.
You can save money by planting your own produce and herbs.
When fresh options are too expensive or unavailable, consider frozen and canned fruits and vegetables.

What about the most expensive part of your grocery bill? Protein. There are ways to cut costs there too so read more.

Try simply eating less meat with your meals.
Though the price of eggs has increased, they are still a cheaper source of protein than meat. Beans are another option for adding protein to meals at a low cost.
Less expensive cuts are often less tender, which makes them good choices for meals like stews and casseroles.
Watch for sales so you can purchase preferred cuts at a discount and freeze them for later use.
Buying chicken breasts with the bone and skin on and filleting and skinning them yourself will also save money because the price per pound is lower.

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Buy Produce Throughout the Week

FitSugar — Wed, 19 Mar 2008 02:30:00 -0700

I used to always go on one big grocery store run on Sunday afternoons. I'd make a list for the week and get all the produce I thought I'd need for all my meals and snacks. Having all those fruits and veggies around did inspire me to eat them, but by the end of the week everything started to wilt and lose its firmness (and its appeal). That's because the vitamins and minerals in produce start to diminish as soon as they are harvested. So if they stay in your fridge too long, the less healthy they are for you. Not to mention they're also less flavorful, which means they'll be less tempting to eat.

Instead of going on one weekly grocery store shopping spree, try to spread out your shopping and go two or three times a week. I know this will take more time out of your busy schedule, but if eating healthy is important to you then you'll reap the benefits.

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FoodFlex from Safeway

FitSugar — Thu, 06 Mar 2008 08:45:00 -0800

Recently I learned about a new program offered to Safeway Club Card members called FoodFlex. (For those of you unfamiliar with Safeway, it is a major grocery store.) Basically FoodFlex is a program that you enroll in (free) and you're able to see all your previous purchases that you've swiped your club card for. The program then analyzes all your purchases for nutrition based on USDA dietary guidelines.

While it does seem a bit big brother-ish, I've found it helpful and pretty darn cool. I was able to see that my husband and I may be purchasing items generally healthy and within the guidelines, but a little high in sodium. You can take it further by then asking the program to suggest food alternatives for the items that you may want to replace. Me, I am just going to really take a look at the sodium content of my potential purchases the next time I am shopping so I can find ways to cut it down a bit. I'll be checking back frequently to see how I'm doing. If you don't have a Safeway near you, check with your grocery store to see if they offer a similar program. From what I understand, this is the wave of the future for grocery stores.

Low in Calorie or Low in Cost?

FitSugar — Tue, 04 Dec 2007 11:00:00 -0800

It is commonly known that high-calorie foods tend to cost less than lower-calorie items at the grocery store.
If you look at canned soup, meat, pasta and etc., the items that are better for you are almost always more expensive (aside from fruits and veggies). When faced with choosing between two items, one low calorie and the other low cost, I typically chose the one low in calories - though it is often a difficult decision to make when looking at my food budget. Of course I am curious about you guys - are you more inclined to go with an item based on its calories or cost?

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Do You Only Shop at Health Food Stores?

FitSugar — Thu, 15 Nov 2007 13:30:00 -0800

I will admit that I'm lucky to have access to a wide variety of grocery stores, from health food stores to large chain stores to little ethnic markets. My heart lies with the health food stores though, especially the little privately owned ones or, better yet, the worker-owned co-ops. Occasionally though, I must stray to a big time chain grocery store to find exactly what I need.

So I'm wondering, do you only shop at health food stores?

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If You Want Something Done Right...

FitSugar — Mon, 11 Jun 2007 02:00:00 -0700

...then don't send your husband to do it.

No, honestly I don't believe that theory at all, but after reading a recent report on Yahoo News, I feel the issue should be addressed when it comes to grocery shopping.

Apparently, when it comes to the grocery store, our male counterparts are totally and utterly overwhelmed. On top of that, they have tunnel vision when it comes to groceries and may end up buying only what they know best, aka meat, meat and more meat. Not exactly fitting into Meatless Mondays, now is it?

I can see it now, "Organic raw almonds? Oh, I just remember we needed nuts and [proud look comes across his face] these tins of honey-roasted-candy-coated peanuts were two for one, so I got four." So what's a busy woman in the 21st century, who's trying to keep to a healthy diet, to do? Well if you feel like the male grocery shopper in your life is coming home in a cold sweat armed with, well cold cuts then just make him a detailed list of the things you must have. This way you'll be sure to get all the low calorie, healthy and organic goodies you are accustomed to getting yourself, without actually having to get them yourself. Heck, Men's Health even has a pre-made list you can download here.

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