According to William Neuman in his August 25, 2009 New York Times article, "Food Prices Likely to Start Ticking Up," prices on such staple foods as vegetables, eggs, meat and dairy are expected to keep rising as the economy recovers. And with less money in the family food budget, many people think they can't afford to eat the freshest, healthiest foods.
Just to name a couple of examples: A bag of frozen blueberries can be as much as $5, and often the most affordable kind of salad is the one with the least nutrients – iceberg lettuce. Baby spinach or more exotic greens are out of the question.
But with a little planning and careful budgeting, it's possible to buy nutritious, wholesome foods at the supermarket that are cheap enough to leave money in the food budget for fancier fare! These six foods provide a big nutritional bang for the buck:
Frozen Vegetables are Affordable and Healthy
True, the blueberries might be a bit pricey, but stir-fry vegetables, soup mixes (without seasoning), and other kinds of frozen veggies are easily affordable and go a long way. And even the pricier frozen veggies can be used in moderation to make them go further. Blueberries can be use sparingly in fruit smoothies, and frozen spinach (from a bag) is great in spinach quesadillas or lasagna.
Bananas: A Cheap, Easy Superfood
Terrifically cheap, bananas are a versatile fruit that can be a snack for work or school, frozen for use in smoothies, or baked into some homemade banana bread. High in potassium, bananas pack a big nutritional punch at a small price.
Apples and Oranges
Cheap, easy to grab and eat, packed with vitamins and fiber, and kids love them. What's not to like? Plus, apples are a good source of quercetin – a phytochemical with antiviral and anti-cancer properties.
Canned Beans: Fast and Easy Source of Fiber, Protein and Iron
Yes, dried beans are even cheaper than canned, but for quick meals that are rich in protein, canned beans are the way to go. Try putting some chickpeas in a green salad for a more satisfying light lunch, or use canned black beans and kidney beans in a big pot of homemade chili for a hearty dinner. And when there is a good sale on canned foods, stock up to save even more money!
Plain or Vanilla Yogurt in Large Containers
Yet another way to save money at the supermarket is to stop buying foods in single-serve containers and buy in bulk – and yogurt is a great example of this. Yogurt is a great source of protein and calcium, and plain yogurt can be dressed up with flavored extracts like vanilla or blueberry extract or with real fruit. Buy small reusable plastic containers for school and work, and save!
Pasta: A Classic Family Favorite, Made Healthier
Reviled by advocates of low-carb diets in the past decade, pasta is still a fantastically cheap food that can be paired with sauteed vegetables to make a healthy, balanced meal. And talk about cheap: pasta can be bought on sale for about a dollar per pound or less, so even with jarred pasta sauce, a good quality bag salad and a baguette thrown in, it's quite possible to feed a family of four for under $10!
Dining on a Budget Can Be Delicious
Saving money at the supermarket doesn't have to mean living on beans and rice, although both are inexpensive and nutritious. Get creative and find ways to combine higher-priced items (like more expensive vegetables, meats, cheeses and condiments) with budget-priced items, and no one will feel deprived.
Author John Muroto
Just to name a couple of examples: A bag of frozen blueberries can be as much as $5, and often the most affordable kind of salad is the one with the least nutrients – iceberg lettuce. Baby spinach or more exotic greens are out of the question.
But with a little planning and careful budgeting, it's possible to buy nutritious, wholesome foods at the supermarket that are cheap enough to leave money in the food budget for fancier fare! These six foods provide a big nutritional bang for the buck:
Frozen Vegetables are Affordable and Healthy
True, the blueberries might be a bit pricey, but stir-fry vegetables, soup mixes (without seasoning), and other kinds of frozen veggies are easily affordable and go a long way. And even the pricier frozen veggies can be used in moderation to make them go further. Blueberries can be use sparingly in fruit smoothies, and frozen spinach (from a bag) is great in spinach quesadillas or lasagna.
Bananas: A Cheap, Easy Superfood
Terrifically cheap, bananas are a versatile fruit that can be a snack for work or school, frozen for use in smoothies, or baked into some homemade banana bread. High in potassium, bananas pack a big nutritional punch at a small price.
Apples and Oranges
Cheap, easy to grab and eat, packed with vitamins and fiber, and kids love them. What's not to like? Plus, apples are a good source of quercetin – a phytochemical with antiviral and anti-cancer properties.
Canned Beans: Fast and Easy Source of Fiber, Protein and Iron
Yes, dried beans are even cheaper than canned, but for quick meals that are rich in protein, canned beans are the way to go. Try putting some chickpeas in a green salad for a more satisfying light lunch, or use canned black beans and kidney beans in a big pot of homemade chili for a hearty dinner. And when there is a good sale on canned foods, stock up to save even more money!
Plain or Vanilla Yogurt in Large Containers
Yet another way to save money at the supermarket is to stop buying foods in single-serve containers and buy in bulk – and yogurt is a great example of this. Yogurt is a great source of protein and calcium, and plain yogurt can be dressed up with flavored extracts like vanilla or blueberry extract or with real fruit. Buy small reusable plastic containers for school and work, and save!
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Pasta: A Classic Family Favorite, Made Healthier
Reviled by advocates of low-carb diets in the past decade, pasta is still a fantastically cheap food that can be paired with sauteed vegetables to make a healthy, balanced meal. And talk about cheap: pasta can be bought on sale for about a dollar per pound or less, so even with jarred pasta sauce, a good quality bag salad and a baguette thrown in, it's quite possible to feed a family of four for under $10!
Dining on a Budget Can Be Delicious
Saving money at the supermarket doesn't have to mean living on beans and rice, although both are inexpensive and nutritious. Get creative and find ways to combine higher-priced items (like more expensive vegetables, meats, cheeses and condiments) with budget-priced items, and no one will feel deprived.
Author John Muroto
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