Eat, Save, and Be Healthy

Food prices are expected to rise this year, and there are few foods that will not be effected.  Turns out this past year was a tough growing year in many parts of the globe. Russia experienced a drought. There are floods in Australia. Florida has had some freezing weather. Even the Midwest experienced flooding earlier this year.  Staple crops like corn, soy, and wheat have lower yields, causing a rise in a large portion of the foods we consume, including beef (corn-fed cows) and bread.

This may be a good opportunity to focus on the foods that keep you healthy and strong without busting your budget at the grocery. Cooking at home will also save you money, as restaurants will pass on the cost to the consumer.  Try adding these foods to your grocery list (and while you’re at it, stick to the list you create prior to stepping foot in the store!):

1. Whole wheat pasta. Serving: 2 ounces of dried pasta.  Servings per box: 7-8.  Price per serving: About 30 cents.  You can get a 1 pound box for $.99 or $1.99 on sale.  Nutrition per serving: 190 calories, 9 g protein, 4 g fiber.

2. Eggs. Eggs are not expected to rise in cost as much as other foods.  Serving: 1 large egg.  Serving per carton: 12. Price per serving: About 20 cents. Expect to pay more if you choose specialty eggs. Nutrition per serving: 70 calories, 6 g protein, ~10% Vitamin A needed daily.

3. Oats (quick or old fashioned). Use as hot or cold cereal, granola,  muffins, etc.  Serving: 1/2 cup dry oats. Price per serving: 20 cents. Nutrition per serving: 140 calories, 5 g protein, 4 g fiber.

4. Frozen vegetables.   Buy fresh when they are in season.  When they are not, buy frozen; they don’t spoil as quickly, you can choose large or small portion, and they contain almost as many or more nutrients as the fresh version.  Serving: 1 cup. Price per serving: 25 cents. Frozen vegetables comin 12 to 24 ounce bags priced at $.99 to $2.49 and contain 6-8 cups depending on the vegetable.  Buy on sale. Nutrition per serving: varies; frozen mixed vegetables have 80 calories, 4 g protein, 6 g fiber, and significant amounts of vitamins A and C and potassium.

For additional ideas, visit “Cheap and Healthy” on WedMD.com

Cheers, Julie