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Eating healthy on a budget
It's easy to fall into the routine of eating the same foods over and over again, and a tight budget only makes things harder. But a little organization and creativity are all you need to eat healthy on a budget, said Carla Haley, Miller County Extension agent with the University of Arkansas Division of Agriculture. "Planning is essential," she said. Make sure to set aside regular blocks of time to plan meals, make a grocery list and shop. A few easy changes: Eliminate budget-busters like convenience and junk foods, drink tap water, limit salty and sugary foods, avoid saturated fats, and eat a variety of foods and healthy snacks. It helps to know about foods that are quick and easy to cook, yet budget-friendly: Beans and lentils, whether dried or canned, make nutritious, hearty soups and can become a main course by adding fresh vegetables or rice. "By cooking your own dried beans, you save money, reduce sodium, and get better flavor, more vitamins and minerals," said Haley. Half a cup of dried beans costs less than 52 cents. Brown rice is a great addition to leftover meats and vegetables. It is slightly more expensive than white rice, but "the nutritional payoff is well worth it," she said. One cup of brown rice has more than three times the fiber of white rice. Eggs can give a meal more staying power. Their combination of high protein and moderate fat make them filling, and they're a great bargain--less than 16 cents per egg. Pasta is quick and easy to prepare, and can be paired with veggies, meat or a fresh salad. Choose whole-wheat pasta for its fiber content, natural B vitamins and folate. Two ounces of dried pasta can cost 26 cents or less. Soups are a healthy convenience food. Canned or packet soups can be used as a base, followed with veggies and leftover meat. Ideal in cold weather, hot soup warms the body and makes us eat slower and fill up faster. During warmer weather, try chilled soups. Vegetables and fruit should be bought fresh at least once or twice a week to ensure optimal taste and nutrition. Farmers markets offer great opportunities for local, fresh produce. Canned and frozen varieties are also great options for last-minute meals. Potatoes get a bad rap because of their starchy carbohydrates, but they're rich in vitamin C and potassium. Potato skins are another good source of fiber. Beef, poultry and fish are healthy, versatile options with zinc, protein, iron and vitamin B12. Meat can be pricey, so look for sales and stock up. Make meals, such as soups or casseroles, ahead of time and freeze for later use, or freeze the meat itself for later. Haley stressed that there is no magic formula for cooking healthy on a budget. "It takes planning, creativity and work," she said. It's natural to take a break and splurge on fast food every now and then, but it's important to stick to your existing meal plan. "No doubt you'll still occasionally fall back on that quick-fix packaged food or local drive-thru," she said. "But if you look at cooking as an adventure, you'll also have days when you find yourself pleased with what you've accomplished."
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