Getting the Best Nutritional Bang for Your Buck

My motivation

Last week we talked about how to bargain shop for healthy foods. This week I want to expand on that idea by talking about the choices we make on what to buy. Do you simply buy any healthy food at it's best price, or are there limits? Limits to your budget I mean.

I recently read this article on MSNBC that talked about whether or not the average American can afford to eat healthy according to the new federal nutrition standards. Several opinions were spouted, but few conclusions were made. Overall the slant was that Americans couldn’t afford to eat healthy. However, some keen observations were made by a man named Monsivais. He noted that the study based the cost of food on an area of the country where grocery prices are one of the highest. In addition, he points out that it is a very affluent location where people chose to eat the most expensive health foods. Monsivais said this about the study, “Sure, they could eat more economically, but they'd have to know how to do so. The guidelines may be based on solid scientific evidence," he says, "but they won’t do much good if Americans don’t know what foods provide the best nutritional bang for their buck.” He goes on to say health is promoted with pictures of salmon when much cheaper healthy options are available.

So how can you get the best nutritional bang for your buck? Here are some options for consideration that may help shrink your grocery budget while keeping it healthy.

Six ways to get the best nutritional bang for your buck.
 
1. As suggested in the above article, salmon and many types of seafood can be rather pricy. Did you know that some of the same heart healthy benefits you get from fish are in milled flax seed?  Milled flax seed is a very inexpensive alternative to get those omega 3s. Try adding milled flax seed to baked goods and sprinkle it into sauces. Other inexpensive sources of omega 3s are walnuts, tuna fish, winter squash, some beans, and cheaper types of fish. If you buy a cheaper varieties of fish when on sale it is still more expensive than other meats. Consider preparing a smaller amount of fish and make extra sides to help fill those hungry tummies.

2. Melissa d'Arabian from Food Network has said (not an exact quote): we waste the most money on inexpensive conveniences. When she said this she was specifically talking about beans and said that it is 66% more expensive to buy canned beans over dry. Wow, that changed my perspective. Don't know the first thing about preparing your own beans? Neither did I. Tammy on Tammysrecipes.com has some very helpful information about how to prepare beans and how to use them. She has been an inspiration to me in this area. Did you know you can prepare beans in a crockpot and you don't even have to soak them overnight? I eat way more beans than I ever used to now that I make my own. They are so much tastier than canned. I know this sounds silly, but they are also more convenient now that I can pull them out of the freezer and warm them up in the microwave. I don't have to drain and rinse a messy can of beans. Super easy and very tasty.

If your family likes beans, consider replacing some of the beef in mexican dishes with beans. On taco nights, serve seasoned beans along side or mixed with your taco meat to make the meat stretch. You can also puree pinto beans and mix about 1/4 cup of bean puree per pound of ground beef and nobody will notice it in your meatloaf or hamburgers.

3. Nuts and seeds are a very healthy snack in moderation. For a low cost variety, buy peanuts still in their shell. They are much cheaper and take longer to eat, so you tend not to overeat them. Sunflower seeds are also an inexpensive, tasty addition to a salad.

4. Canola oil is one of the cheapest healthy oils. Consider substituting part of the butter called for in your baked goods with canola oil. This works well in things like cakes and bars, but may not work in all cookies. Substituting half of the olive oil with canola oil called for in savory dressings, marinades or frying oil is also a great choice. You can even make whipped butter for spreading to make your butter last longer and be a little more heart healthy.

5. Buying and planning meals around in-season produce is a smart option. Depending on your budget and food goals, not buying organic produce can also greatly reduce your grocery bill. If buying organic means you would have to buy less produce, this is probably a good option. Concerned about getting your fruit clean? Here is a recipe to make your own veggie wash spray just using vinegar and water. A much cheaper alternative to commercial varieties.

6. String Cheese is a great healthy snack, but is much more expensive than a brick of cheese. Cut pieces of mozzarella, or any favorite cheese off of a brick and put it into a baggie. This makes it just as easy to grab as a string cheese at a fraction of the price.

I love adding as much healthy goodness to my meals as possible and it is easy to get carried away with all of the healthy options available these days. Just be honest with yourself and your budget and consider the many less expensive healthy alternatives out there. Do you have a way you save on your grocery bill while keeping things healthy? I would love for you to share with us how you get the best nutritional bang for your buck.

Interested in reading the rest of the series?
Saving Money on Healthy Food (Part 1)
Saving Money on Healthy Food (Part 3)