June LOG

by Joan Bay Klope

Healthy eating doesn’t have to mean an empty wallet….

Although higher fuel prices and bad weather around the nation are raising the cost of foods, we can still stick to our goal of being healthier by choosing a wide variety of budget-friendly strategies. Here's how:

1. Get them fresh, frozen or canned – but get them
Plain frozen vegetables and fruits are often cheaper than fresh and are quick and easy to prepare. For instance, fresh green beans cost $1.03 per cup, while frozen whole green beans ring up at only $0.57 per cup.

Frozen vegetables can be steamed in minutes with little preparation. Frozen produce is as nutritious as fresh and will keep in the freezer for several months without going bad.

Canned vegetables and fruits can cost even less, but be sure to look for those packed in juice or water, not high-sodium brine or sugar-rich syrups.

2. Shop sales and seasons
Imported or unusual foods and out-of-season produce hike up the grocery bills. An imported kiwi fruit will cost $0.82 cents per cup, while a seasonal U.S.-grown apple costs only $0.28 cents per cup.

Take advantage of weekly and seasonal specials to stretch your fruit and vegetable dollar. Spring is a great time to look for fresh strawberries (especially the local ones from Bell's Farm), but wait for mid-summer for fresh blueberries or melons.

3. Plan and prepare
A grocery list means you’re less likely to fill the cart with impulse purchases and unhealthy choices. Plan what you’d like to eat for a week with some staple recipes and think in general terms:

· Monday: Bean and veggie chili, corn bread

· Tuesday: Baked potato topped with leftover chili and side salad

· Wednesday: 3 oz. fish, steamed vegetables, rice

· Thursday: Stir fry veggies with lean beef or chicken and leftover rice

· Friday: Low sodium canned minestrone soup with added frozen vegetables and whole-wheat bread and reduced fat cheese

Use your list, but select the specifics when you’re at the store so you can take advantage of specials.

Another tip: Try cooking a few dishes from scratch to stretch your dollar. For example, frozen French fries cost $0.41 per serving. For half that price you can have a fresh potato ready to eat in minutes. You’ll save fat, salt and money. And when you do cook, double the recipe and freeze meal-sized portions of leftovers to save time and money.

4. Lighten up on meats
Choosing leaner meats and substituting plant sources of protein can mean serious savings. For example, a high fat sirloin steak averages $5.67 per pound, while lean boneless chicken breast costs $3.21 per pound. Compare that with $1.25 per pound for dried kidney beans.

You can make these savings add up even more – and reduce your risk of many cancers – by following the American Institute for Cancer Research's way of eating: Let meat take up one-third or less of your plate. Fill 2/3 or more with vegetables, fruits, whole grains and legumes.

Other ways to cut your food budget while maintaining your healthy eating habits include...

· Planting a vegetable garden.

· Packing a healthy snack to avoid the temptation to buy pricy, often less healthy, commercial snacks.

· Eating first. Grocery shopping on an empty stomach increases the chance that you’ll impulsively buy more food than you need.

If you’re planning to shop at the local farmers market, wait until later when sellers may cut a deal on produce.

The Faithfully Fit small group has organized an American Cancer Society Relay for Life team. We're calling ourselves, “Faithfully Fit 4 Our King” and we look forward to sharing what we are doing to improve our health as well as share the love we have for Christ with our community. The relay event is June 3 and 4 and if you'd like to participate, contact Marcia Townsend or Joan Klope. We can help you purchase luminary bags to honor friends and loved ones who have or are presently fighting cancer. We are also signing up people who would like to walk. There are many ways to get involved and we'd love to include you!

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