How to buy healthy foods while sticking to your budget.
By Sandie Garcia
Personal trainer Chi Bang and a nutritionist Jeff Perricone walk the grocery store and talk about shopping for healthy and cost-effective foods. We recorded it all.
[Photo Credits: Sandie Garcia]
It's one thing to grocery shop on a budget. It's another to shop healthy on a budget.
First, decide your budget. According to a recent article from Baylor University, most people spend an average of $30-$50 a week. Living in a more expensive area moves us closer to the $50 mark. For that reason, the sample grocery list is based on a $50 budget.
Five important things to remember when going to the store are:
· Know what's healthy
· Make a list
· Never shop hungry
· Shop the perimeter
· Learn to interpret nutrition labels
Following these tips will help you make smarter food choices and keep you on a budget.
Know what's healthy
Fruits and vegetables provide you with numerous vitamins and minerals, few calories, and virtually no fat. If you have a sweet tooth, instead of candy, try having an apple. They are a good source of natural sugar.
Jeff Perricone is a staff nutritionist at Gold's Gym in Fenway. He says it's wise to choose fresh foods if you can. "Frozen and canned foods are loaded with preservatives that you don't want."
Proteins help to build lean muscle and keep your body fueled. Choose lean meats like chicken and turkey most of the time and enjoy lean cuts of red meat occasionally. Seafood and other vegetable proteins such as beans have little-to-no fat.
Whole grains provide quick energy and are a great source of fiber. Whole grain breads and starchy vegetables like potatoes and sweet potatoes are great choices.
Nutritionist Perricone considers dairy to be optional. But when you eat it, choose low-fat options like 1% milk and cottage cheese.
Fat is essential to the body. Perricone says it helps protect organs and joints and is important for brain development and function. On most cuts of beef there are fat ratios on the package (ex. 90/10). This means 90 percent lean, 10 percent fat. Try to stick with 85-90 percent lean and no more than 10-15 percent fat.
Perricone says to stay away from trans-fats and saturated fats which are often found in processed foods like mayonnaise. "Instead of putting mayo in tuna, try using a little olive oil."
Avoid sodas, processed foods, and foods high in sugar. Your body does not need them and they may do more harm than good.
And that means planning ahead. Knowing what you need helps to avoid impulse purchases and help you stick to what you need. You can also choose food items that are good for more than one meal. Try utilizing meats and vegetables that will double for sandwiches and main dishes.
Buying store brands and shopping seasonally are also good, cost-effective choices. Loose apples can cost up to $1.99 a pound, whereas a 5-pound bag of apples often costs $4.29. Buying a head of lettuce (maybe $3.00) is better than the prepackaged lettuce which can cost up to $5.50.
An example grocery list, with prices for a week, might include the following: generic cereal ($3.00), 20 flour tortillas ($2.00), one-pound low- fat ground beef/turkey or tofu ($4.00), one pound of sliced turkey ($4.00), some loose vegetables (ex. broccoli, bell peppers, onions) ($4.50), one bag of seasonal fruit (ex. apples) ($4.29), one pound of another fresh fruit (ex. bananas, cantaloupe) ($2.50), two cans of tuna ($2.00), a box of generic spaghetti ($1.00), 1 package lean chicken breasts ($5.50), one cut of fatty fish or white fish (ex. salmon or flounder) ($3.00), 1 head of lettuce ($3.00), quart of 1% milk ($2.50), ½ dozen eggs ($2.50), a box generic rice or couscous ($1.50), a loaf generic whole- grain bread ($1.50), one container of no-fat Greek yogurt ($3.00) : Total: $49.79.
Perricone says that it is important to begin by stocking up on the essentials.
"Making an initial investment on a five-pound bag of rice ($6.49), five pounds of loose sweet potatoes ($6.00), a pound of beans ($4.85), and a big bottle of extra virgin olive oil ($10.00) is smart because they're inexpensive, they last a long time, and you use most of these in all of your meals. They are essentials."
Once the basic items are in place, it is just a matter of pairing those foods with meats, fish, fruits, and vegetables.
Don't shop hungry
If you go to the store hungry, you are more likely to veer from your list or snack while you're shopping. With so many temptations at the store, neither of these things will yield good results.
Try having carrots with hummus or a granola bar to fill your stomach before heading to the store.
Shop the perimeter
The perimeter of the store -- along the outside walls -- is typically where the fresh vegetables and produce are. You will find the least amount of processed foods here.
Perricone says that most of the options in the middle of the store are foods that your body can live happily-ever-after without.
Know how to read nutrition labels
If you do navigate the inner aisles of a store, knowing nutrition facts is essential.
Percent Daily Value (PDV) is based on a daily diet of 2,000 calories a day. This may be exactly what you need, but it can be more or less.
The PDV is a list of percentages that the nutrition label provides. It tells you how much nutrients you should get each day. For example, a label may show that one serving of the food provides 30 percent of the daily recommended amount of fiber. This means you still need another 70 percent to meet the recommended goal.
One serving of food with 5 percent or less of the daily value is considered low. One serving of food with 20 percent or more of the PDV is considered high.
Perricone recommends limiting total fat, saturated fat, and cholesterol in your diet. To do this, choose foods with a lower PDV for these nutrients. Eat more foods with a higher PDV for vitamins, minerals and fiber.
Perricone says that sodium is not bad in moderation, unless you have high-blood pressure.
Pay particular attention to serving sizes and servings per container. Many items have two-to-three serving sizes per container but are marketed to look like one.
Perricone says he cannot stress the importance of serving sizes. "Portion [control] is so incredibly important. You have to know what your specific body-type needs, and eat for that. I'm a bigger guy so I may need 2,000 calories a day, a smaller girl may need 1,500. Eating healthy foods is OK, but you have to know how much to eat."
Pay attention to sell by dates and expiration dates. If you do not plan to use a food before that date, then do not buy it.
I would suggest when going to store make a list of those items which come in everyday use.
Don't shop hungry is right. Also, I try to remember that food is only fuel. I wouldn't put bad gas in my car so why put bad foods in my body?
It is essential that people learn to read labels on food. Eat fresh fruits and vegetables and stay away from processed foods.
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I have learned to control impulse buying by creating a list and sticking to it, although shopping while hungry is not a good idea for the weaker of will power. Do not be swayed by the promotions either do the math before you succumb.
In addition to looking for coupons, for those who see a item on the shelf that looks interesting or if it's from a manufacturer you've never heard of, mark the name down on your grocery list (in addition to any contact info) and check out their webpage once you get home. You don't have to come to a decision to acquire the product to get the information off of it. Then if they send you out a coupon, you possibly can use it towards your to begin with purchase.
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Have you ever thought about creating an e-book or guest authoring on other sites? I have a blog based on the same subjects you discuss and would really like to have you share some stories/information. I know my readers would value your work. If you're even remotely interested, feel free to shoot me an e mail.
I was wondering if you ever thought of changing the layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having one or two images. Maybe you could space it out better?
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Howdy! I know this is kinda off topic but I'd figured I'd ask. Would you be interested in trading links or maybe guest writing a blog article or vice-versa? My blog addresses a lot of the same topics as yours and I feel we could greatly benefit from each other. If you are interested feel free to send me an e-mail. I look forward to hearing from you! Fantastic blog by the way!
Hi there, i read your blog occasionally and i own a similar one and i was just curious if you get a lot of spam feedback? If so how do you prevent it, any plugin or anything you can advise? I get so much lately it's driving me crazy so any support is very much appreciated.
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Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your site when you could be giving us something informative to read?
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I know this if off topic but I'm looking into starting my own weblog and was curious what all is required to get setup? I'm assuming having a blog like yours would cost a pretty penny? I'm not very internet smart so I'm not 100% certain. Any tips or advice would be greatly appreciated. Thanks
Today, while I was at work, my cousin stole my iphone and tested to see if it can survive a 25 foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is totally off topic but I had to share it with someone!
Awesome blog! Do you have any recommendations for aspiring writers? I'm hoping to start my own blog soon but I'm a little lost on everything. Would you suggest starting with a free platform like Wordpress or go for a paid option? There are so many options out there that I'm totally confused .. Any ideas? Many thanks!
Hmm is anyone else encountering problems with the images on this blog loading? I'm trying to figure out if its a problem on my end or if it's the blog. Any responses would be greatly appreciated.
We absolutely love your blog and find the majority of your post's to be precisely what I'm looking for. can you offer guest writers to write content to suit your needs? I wouldn't mind publishing a post or elaborating on a few of the subjects you write concerning here. Again, awesome weblog!
Today, I went to the beachfront with my children. I found a sea shell and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!
Hey just wanted to give you a brief heads up and let you know a few of the images aren't loading correctly. I'm not sure why but I think its a linking issue. I've tried it in two different web browsers and both show the same results.
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Hey there! I know this is kind of off-topic however I needed to ask. Does managing a well-established website like yours take a large amount of work? I am completely new to operating a blog however I do write in my diary every day. I'd like to start a blog so I can easily share my experience and views online. Please let me know if you have any ideas or tips for new aspiring blog owners. Thankyou!
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Hey there! I know this is kind of off-topic however I needed to ask. Does managing a well-established website like yours take a large amount of work? I am completely new to operating a blog however I do write in my diary every day. I'd like to start a blog so I can easily share my experience and views online. Please let me know if you have any ideas or tips for new aspiring blog owners. Thankyou!
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Hey there! I know this is kind of off-topic however I needed to ask. Does managing a well-established website like yours take a large amount of work? I am completely new to operating a blog however I do write in my diary every day. I'd like to start a blog so I can easily share my experience and views online. Please let me know if you have any ideas or tips for new aspiring blog owners. Thankyou!
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Today, I went to the beach with my children. I found a sea shell and gave it to my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She put the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is completely off topic but I had to tell someone!
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I was wondering if you ever thought of changing the structure of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or 2 images. Maybe you could space it out better?
Hi there this is kinda of off topic but I was wondering if blogs use WYSIWYG editors or if you have to manually code with HTML. I'm starting a blog soon but have no coding experience so I wanted to get guidance from someone with experience. Any help would be enormously appreciated!
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I have a web page for my business and there is a link to my blog on it, it want to show the blog posts on the webpage not just the link and I can't figure out how to do it. Any help would be appreciated.
'Ολοι έχουμε βρεθεί στην δύσκολη θέση, ενώ έχουμε κουραστεί να φτιάξουμε το σπίτι μας, ξαφνικά να χρειαστεί να γίνει μία μετακόμιση είτε γιατί η δουλειά μας είναι πολύ πιο μακρυά από το σπίτι είτε γιατί δεν τα βρήκαμε με τον σπιτονοικοκύρη ή και ακόμα για δικούς μας προσωπικούς λόγους.
Ο μεγαλύτερος φόβος όλων μας πιστεύω ότι είναι γενικότερα οι μετακομίσεις ή οι μεταφορές να γίνονται σωστά και επαγγελματικά. Εννοείται πως δεν θέλουμε να γρατζουνιστεί το τραπέζι αντίκα και κληρονομιά της γιαγιάς ή να βρούμε κομμάτια από το στερεοφωνικό μας, κ.τ.λ. και για αυτό το λόγο οι μετακομίσεις ή οι μεταφορές που θα χρειαστεί να κάνουμε θα πρέπει πρώτα να έχουμε βρει τους κατάλληλους συνεργάτες.Αυτό που προτείνω να κάνουμε είναι πριν επιλέξουμε ποια μεταφορική εταιρεία θα μας βοηθήσει για όλες μας τις μεταφορές ή τις μετακομίσεις, να ελένξουμε τις ιστοσελίδες με τις φωτογραφίες των εταιρειών από μετακομίσεις, μεταφορές, αμπαλάζ και αποθηκεύσεις έτσι ώστε να είμαστε σίγουροι ότι η μεταφορική εταιρεία που θα επιλέξουμε για την μετακόμιση σπιτιού ή μεταφορά θα είναι αξιόπιστη.
Αρκετές λοιπόν ιστοσελίδες από αξιόπιστες μεταφορικές εταιρείες θα βρείτε στον κατάλογό μας, όπου θα μπορέσετε να επιλέξετε με ασφάλεια είτε για μετακόμιση σπιτού, μετακόμιση γραφείου και γενικότερα όλων των ειδών τις μεταφορές και μετακομίσεις.
| μετακομίσεις |
My goal here is to link the wordpress blog entries to a frame in a personal site. So I want only the blog entries to appear, but none of the menu bars or other things associated with wordpress only what was posted. I know wordpress is done in PHP so i was wondering if anybody knew the specifics of the coding and how I would go about doing this.. . Thanks!.
How do I start blogging and make money at the same time?
I am going to be a junior in high school in a month when school starts and I want to start looking at schools. I am really interested in creative writing and literature. What are some good schools for that? I also want to study philosophy. . . Thanks!.
I see in my blog trackers significant traffic coming from facebook. My blog is not connected with facebook, I don't have an account there, and I can't see, who posts the links...any ideas?.
It would be great if I could post text and pics to the blog from my cell (iPhone). Maybe even video??. . I'm new at the whole blog thing, so it really would need to be free and pretty easy to use.. . THANKS!.
If I set up my own blogging web site. Is it okay to copy and paste pics on my site to suppour my blogging?
I am new to blogging. What website is good for blogging for a summer reading book assignment?
How to transfer my blog from blogspot to paid hosting?.
The template needs to accommodate text as well as some videos. Any apt ready templates in Joomla?.
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Can one become a partner on YouTube with copyright content on their page?
I am not experienced with joomla but I want to use to make a website. My only trouble right now is getting it installed on Yahoo hosting I don't know what to do.. . Can anyone direct me to a site or forum for this or tell me how do it? Greatly appreciated, thank you..
What is a blogging site that allows you to sync with facebook for comments?
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Where can I find free images?. Which images are usually considered free?. When is it ok to insert a picture from a website?.
How often will Facebook check for a new LiveJournal blog post to import to my notes?
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At this time it seems like Movable Type is the top blogging platform available right now. (from what I've read) Is that what you're using on your blog?
Hey there would you mind letting me know which web host you're working with? I've loaded your blog in 3 different internet browsers and I must say this blog loads a lot faster then most. Can you recommend a good internet hosting provider at a fair price? Thanks, I appreciate it!
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Our business has been mentioned on a blog in a negative way and I am not sure how I can get the anonymous blogger to remove the post.. I've emailed her but have had no response. What are my options and what should my next step be?.
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I just think we should have a choice (You should at the very least be able to make a statement).
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