Affordable Nutrition

Sometimes a trip to the grocery store is a risky financial venture. Here is a list of affordable healthy foods that you can have on hand to cook at home which is always preferable to eating out.

  • fat free or low fat milk, yogurt, cheeses and cottage cheese
  • butter and olive oil, ( Yes, I use real butter in moderate amounts)
  • eggs
  • whole grain breads
  • low fat flour tortillas and soft corn tortillas
  • plain cereals (dry and cooked)
  • whole grain rice
  • fresh, frozen or canned fruits packed in juice
  • fresh, frozen or canned vegetables
  • dried or canned beans and peas
  • skinless chicken breasts or turkey
  • fish and shellfish (not to be battered or fried)
  • beef (round, sirloin, chuck, loin and extra lean ground beef
  • pork (leg, shoulder and tenderloin)
  • salad dressings, salsa, herbs and spices
  • nuts and seeds (unsalted, raw or dry roasted)
  • unsalted popcorn The next time you shop for groceries keep these tips in mind:
  • Buy local fresh foods and foods in season. Use the newspapers to find sales.
  • Shop from a list to prevent spontaneous purchases and keep a running list in your kitchen.
  • Read food labels to avoid excess salt and calories and to avoid as much sugar as possible
  • Observe “sale by” and “best if used by” dates
  • And AGAIN, shop the periphery of the store. Walk down the aisle only for healthy items that you have listed and have made a plan to use. With a little planning, grocery shopping and prepping can be a part of your routine. You’ll always be glad that you did.

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