Recession Nutrition
Ten expert tips for saving money on healthy meals.
by Melissa Rayworth
April 20, 2009
5. GO BEYOND TYPICAL DINNER FARE
Fruit smoothies made with plain yogurt may seem like snack food, but they're packed with vitamins and protein — perfect for dinnertime, says Barnes. They're great for using up any overripe fresh fruit, and leftovers can become a frozen dessert. Oatmeal and other cereals are another cheap-but-healthy option for dinner (just watch sugar content). Make a large pot of plain oatmeal (use low-fat milk, rather than water, for extra protein), then let each family member customize their serving by adding raisins, cinnamon, fresh fruit or maybe something savory, like shredded cheese and bacon bits. Another option: Use whole grain bread to make sandwiches with natural peanut butter and ripe
fruit (bananas work well), served with carrot sticks on the side.
6. THE FREEZER IS YOUR FRIEND
"Don't invest the cooking time and get just one meal out of it," says Fisher. Whenever you cook, make extra to freeze. You'll end up with a stash of homemade frozen options that are healthier and cheaper than frozen food from a box. Ditto for individual ingredients: If
you're chopping onion for a recipe, chop double and freeze half. Next time you make the same dish, your prep work will already be done.
7. BRING IT HOME
You don't have to skip restaurant food entirely, but you're better off ordering to go. Restaurant portions are huge, so split a few entrees (kids who don't like sharing a meal in a restaurant won't know
they're sharing if you portion it onto plates at home.) Also, says Fisher, "you're not as tempted to buy beverages that are empty calories and cost more by the glass," plus there's no tipping or pressure to buy dessert. You're eating at home but still getting a break — no cooking or dishes to do. Fisher also says prepared meals from grocery stores are a growing trend. They offer the "somebody else cooked tonight" treat without the oversized restaurant bill.
8. BUY FAST FOOD WISELY
Fast food is often a nutritional nightmare, but there are a few decent options. Otto recommends Subway (go heavy on the veggies, she says, choose spinach over iceberg lettuce, and take the whole grain bun) and Fisher says some Mexican fast food chains, like Moe's Southwest Grill, have healthy options focused on beans rather than meat or cheese. Beware the salads on fast food menus: Otto says if you use all the toppings and dressing you're given, it can add up to more calories than a Big Mac.
9. DO IT YOURSELF
Skip store-bought ice pops this summer, says Barnes. Combine juice and water, then freeze it yourself — you'll save money while eliminating sugar and artificial color. Same goes for snack food: Make fresh popcorn in a large pot on your stovetop (it's easy and fun), sprinkle with grated cheese, then seal in small zip-top bags. And save by making your own pizza with low-fat cheese and lots of veggies. Whole-grain crusts are available at many grocery stores, though whole-grain bagels or English muffins work, too.
10. PLAN A COOKING DATE
You probably don't have many evenings to spare. But try to meet up with your spouse or a friend one night each week for a cooking session after the kids are in bed. Put on some music, maybe crack open a beer and try new recipes. You can do two nights' worth of cooking in just a few hours, while catching up with each other.
©2009 Melissa Rayworth and Babble
About the Author
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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. |
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