Eat Healthy For Less

by Colleen Pierre, RD

Save money without scrimping on yummy

Last spring’s flooding in the Midwest and the price of oil have conspired against consumers: We’re all taking a hit in the pocketbook at the supermarket. But that doesn’t mean you can’t still have wonderful variety, international flavors, and vibrant nutrition. Believe it or not, the more healthfully you eat, the more money you can save. Here are some of my favorite penny-pinching strategies for eating exceptionally well.

Try a Budget Chicken Secret

As farms and biofuel makers compete for corn, the cost of chicken feed has skyrocketed, pushing up the price of chicken as well. But it’s still a bargain compared to pork and beef.

For a flavor bonus—and to save even more dough—use boneless, skinless thighs instead of breasts. True, they contain a little more fat, but it’s mostly the heart-healthy unsaturated kind. And for just 40 extra calories per 3-ounce portion, you’ll get more iron and double the zinc, both important nutrients for energy and brain function that are often low in women’s and children’s diets. Dark meat is juicier and tastier than white meat, it’s hard to overcook it, and it’s a great foil for Asian, Mexican, North African, and Italian flavors.

Savor Salmon

When fresh Alaskan salmon checks out at $22 per pound, and frozen, thawed Atlantic salmon raises questions about toxins—no bargain either at $10 per pound—how can you get your omega-3s? Easy: Choose canned salmon (always wild from Alaska). Red costs just $1.50 per 3-ounce serving, and pink is about 82 cents. Rinse gently to remove some of the sodium; then toss with salad or whole-grain pasta and vegetables for a quick, healthy meal. Read more...