Tips for healthy eating on a budget

By Lauren Pendergast, R.D.N.

These days, eating healthy and delicious meals is all the rage. People are snapping beautiful pictures of what they eat on a daily basis and sharing them with the world with the click of a button. You don't need to break the bank to join in the fun. Here are some tips for healthy, delicious eating on a budget.

Planning your meals ahead can help you avoid extra sugar, sodium and calories while also saving you money. Use your local supermarket's circular to plan meals around the items that are on sale. Plan to use the same items throughout the week to avoid having perishable foods go bad. For example, if you buy a large carton of yogurt, you can have a yogurt parfait for breakfast Monday, add it to a smoothie on Wednesday and try a yogurt-based sauce for one of your dinners on Friday (yogurt sauce recipes — www.foodandnutrition.org/March-April-2014/Get-Saucy-Series-Healthy-Yogurt-Sauces/^[1]). Don't forget to sign up for your local supermarket's membership card to get additional savings as well.

Buying in bulk can provide savings. Buy meat, fish and poultry when they are on sale and store in your freezer, then defrost when you are ready to cook for a meal. Stock up on staples, such as dried beans, frozen fruits and vegetables, unsalted nuts, whole wheat bread, whole wheat pasta and brown rice when on sale as they have a longer shelf life and are easy to incorporate into meals.

Also, opt to buy fruits and vegetables that are in season and incorporate them into your daily meal plan. Avoid buying items that are pre-cut or prepped as they can run more expensive. If you are craving items that are not in season, buy them frozen or canned. These items are still high in nutritional value if you avoid those with added sugar, salt and sauces. If you have fruits and vegetables that are close to expiration add them to soups, chilis and smoothies.

Make a list of items you want to purchase before you go to the store to avoid buying items you do not need. Keep a blank sheet of paper on your fridge to keep track of items that are running low in your kitchen. Then, before you go to the store, jot down any other items you are thinking of using that week. In addition, don't shop when you are hungry to avoid impulse buys. Schedule enough time to spend at the store to allow you to compare the prices of each item. Use the unit price to compare prices of each item. The unit price should be shown on a shelf tag at your local store. Remember to calculate cost per serving when purchasing meat, fish, eggs and poultry. Keep your eyes open for store brands as well as they may be equally nutritious and cheaper then name brands. Finally, avoid buying more perishable foods than you can use by the expiration date.

If you're finding it difficult to put healthy food on the table, these resources may be able to help:

· WIC (www.fns.usda.gov/wic/women-infants-and-children-wic)

· Supplemental Nutrition Assistance Program (www.fns.usda.gov/snap/supplemental-nutrition-assistance-program-snap ^[2])

· National School Breakfast Program (www.fns.usda.gov/sbp/school-breakfast-program-sbp)

· National School Lunch Program (www.fns.usda.gov/nslp/national-school-lunch-program-nslp)

· Summer Food Service Program (www.fns.usda.gov/sfsp/summer-food-service-program-sfsp)

Registered dietitian/nutritionist Lauren Pendergast is part of the Institute for Weight Loss at Raritan Bay Medical Center — Old Bridge, a member of the Meridian Health Family. The Institute provides support for individuals seeking weight loss, who have been unable to lose weight through conventional dieting, exercise or weight loss medication. Appointments can be made with Pendergast, to discuss individual diet, exercise and lifestyle adjustments that can be made on the road to a healthier you. Some information from this article was adapted from eatright.org. To attend a free seminar, which occurs twice monthly, or make an appointment with Pendergast, call 855-TIME-4-ME.