Eat healthy, save your money

By LaDell Emmons
OSU Extension Educator

April 22, 2008 11:36 am

— There is no need to break the bank to eat healthy foods. Shopping wisely can easily stretch your budget and you can receive a healthy outcome.
People often believe that eating healthy, including lots of fruits and vegetables, is beyond their budgets. There are ways to stretch the grocery budget. For example, stock up on staples such as beans, brown rice, oatmeal and barley; check the sale ads to see what is on special and shop produce that is in season. Fresh produce tastes better and costs less when it’s in season.
The best way to get recommended amounts of essential nutrients needed for health is to eat a well-balanced diet containing a variety of foods and by following the USDA MyPyramid.
The more inexpensive food choices for fruits include berries, oranges, grapefruits, bananas, apples, peaches, watermelon, pears, raisins, plums and melons. Vegetables include spinach, tomatoes, broccoli, bell peppers, string beans, cauliflower, collards, romaine lettuce, carrots, and sweet potatoes.
expensive are oatmeal, cold whole-grain breakfast cereal, whole-wheat or whole-grain breads and crackers, whole-wheat pasta, brown rice and popcorn.
It is no secret that vegetables play a vital role in a healthy diet. They contain abundant fiber, vitamins, minerals, phytochemicals and provide a lot of color and texture to meals.
People who eat a variety of vegetables as part of an overall healthy diet are likely to have reduced risk of some chronic diseases such as cardiovascular disease, type 2 diabetes, stroke and certain types of cancer. Vegetables provide nutrients that are important for the proper health and maintenance of your body.
Most vegetables are low in fat and calories. Eating vegetables as part of your meal plan can be useful in helping lower your total calorie intake.
Vegetables are important sources of many nutrients including potassium, dietary fiber, folic acid and vitamins A and C. If you are a parent who has a hard time getting their children to eat vegetables try the “disguise” method. To help “disguise” them, try shredding carrots or zucchini into meatloaf, spaghetti sauce, casseroles or muffins. Try preparing a veggie pizza or use pureed, cooked vegetables to thicken stews, soups and gravies. Grill vegetable kabobs as part of a barbecue meal.
Vegetables are such an important part of an overall healthy eating plan and parents should set a good example for their children by eating vegetables with meals and as snacks.
Remember: to make the most of your dollar, be sure to buy fruits and vegetables that are in season. It is important to take the time and plan your meals and grocery lists. This will allow you to see the nutritional benefits and will also help your budget.
LaDell Emmons is the Extension Family and Consumer Sciences educator for the Pittsburg County Oklahoma Cooperative Extension Service. Reach her at 423-4120 or ladell.emmons@okstate.edu.

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