Recession Nutrition
Ten expert tips for saving money on healthy meals.
by Melissa Rayworth
April 20, 2009
By necessity, parents learn to feed their families quick, healthy meals. We somehow manage to cook with one eye on the clock and the other on our offspring. And when restaurant dinners enter the picture, we keep nutrition in mind as best we can.
But the worsening recession has added a new wrinkle: These days, we're not just trying to serve our kids quick, healthy meals. We're trying to serve them quick, healthy meals that don't cost much. And that's where it gets complicated. Eating cheaply is often synonymous with eating badly. Inexpensive options that are quick to prepare at home are often packed with sodium, refined flour and high-fructose corn syrup. Less expensive cuts of meat tend to be higher in fat. And when dinner at The Olive Garden gets replaced by takeout from McDonald's, veggies fall by the wayside.
As we cope with tightening budgets and skyrocketing stress levels, many of us are wondering: How do we feed our kids well on a budget, without adding a lot of extra time and effort to our already overbooked lives? Babble asked three nutrition experts for advice that can make the job easier, and here were our ten take-aways.
1. RAID YOUR PANTRY
Before your next grocery-shopping trip, empty your pantry and freezer to see what's there. Pull out everything — even the canned goods collecting dust and the meat you froze months ago and forgot about. Planning ahead reduces stress on weeknights, and building balanced meals around what you've already got shrinks your grocery bill.
2. BUILD UP WITH STAPLES
Meat goes much further if it's used in soups, chili or casseroles with plenty of whole grain rice or pasta and lots of vegetables. These dishes are also a great way to sneak extra veggies past your kids, says Stephanie Otto, who teaches nutrition at Gustavus Adolphus College in Minnesota. You'll save time with these one-dish meals, which can be prepared ahead and require little tending. Also, "never underestimate the power of a potato," says Otto. "They're high in fiber, vitamins and minerals." Build a meal around baked potatoes (a five-pound bag lasts for weeks and doesn't cost much) topped with low-fat cheeses, vegetables and a bit of meat. Kids can choose their own toppings, adding to the appeal.
3. EAT WITH THE SEASONS
Fruits and vegetables bought in season are cheaper, healthier and better tasting, says Lisa Barnes, a professional cook and author of the cookbook Petit Appetit: Eat, Drink, and Be Merry: Easy, Organic Snacks, Beverages, and Party Foods for Kids of All Ages. Kids may balk at not buying their favorites year-round, but this is a chance for a quick nature lesson.
4. BECOME AN EXPERT RECYCLER
When leftovers go uneaten, it's like throwing money away. But rather than simply reheating, get creative: Shred last night's chicken and sauté it with a can of black beans, then add whole grain tortillas for instant enchiladas, says Dr. Susan Fisher, a registered dietician and associate professor of foods and nutrition at Meredith College in Raleigh, NC. Chop yesterday's pork roast and stir-fry with rice, or turn leftovers into hash with diced potatoes (keep the oil to a minimum). Your food will go further, and the family won't feel like they're having the exact same meal twice.
©2009 Melissa Rayworth and Babble
About the Author
|
|
Related Articles
|
|
Melissa Rayworth writes about American culture, sexual politics and parenting for The Associated Press and other national news outlets. She lives in Pittsburgh with her husband and two sons, making frequent trips to New York City for work and play. |
|
|
-
by Gillian Clark
The single-mom chef's best recipes for busy families.
-
by Jennifer Blaise Kramer
How becoming a parent sold me on fast food.
-
by Brett Berk
Three families, three classes, one financial crisis.
|
