Healthy Food Budget | News This Morning | FOX59.com | WXIN-TV

Healthy Food Budget

Eating well doesn't have to cost a fortune. Here are several tips to reduce your budget on even the healthiest of foods.

January 11, 2008

Fresh meat and produce make up the largest portion of a healthy food budget. The key here is to buy what is on sale. Use the grocery ads to plan your menu around the meat & vegetables you can get on sale. If your family enjoys fresh fruit, buy the advertised specials each week. You may not get apples and bananas every week, but you can still have a variety of food to choose from.

Organic produce can also be costly, but the same principles apply. Another way to save on organic foods is to purchase organic only for those foods with the highest risk factors for pesticides. Based on studies by the Department of Agriculture, the following vegetables are most likely to be contaminated:

· Apples/Pears
· Peaches/Nectarines
· Celery
· Cherries
· Strawberries
· Grapes
· Spinach
· Potatoes
· Bell Peppers
· Raspberries

Thicker skinned vegetables and fruits are less likely to retain pesticides after harvest so if you must choose, skip buying organic for the following least contaminated foods:

· Asparagus
· Avocados
· Bananas
· Broccoli/Cauliflower
· Corn
· Kiwi
· Mangoes/Papaya
· Onions
· Pineapples
· Sweet Peas

A big money trap for a lot of people is fast food. This not so healthy lifestyle is easy to fall into. Soccer practice runs over, a meeting goes a little too long and by the time you are on your way home it's almost time for dinner. It seems easier to drive in, pay for our food and go home than to think about cooking.

With a well-stocked kitchen, it can be a simple matter to prepare a healthier meal at home in less than the time it would take you to wait in the long lines at the drive-thru. Here are a few simple ways to cut your costs and your calories by having ready-to-eat or nearly ready meals at home:

· Consider crock-pot cooking--you can prepare your meal in a few simple steps earlier in the day when you have more time. It is so nice to come home to a hot meal that cooked while you were away.

· Pre-cook meats before storing in the freezer. Pre-browned ground beef means the 1st step of every beef casserole is already finished. You can also use this to make chili or tacos. With the meat already cooked, a taco dinner would take around 10 minutes to prepare at home.

· Keep pasta ingredients on hand. Spaghetti is another meal that takes less than 10 minutes to prepare when the sauce and pasta are waiting in your pantry.

· Refrigerated entrees and side dishes--Bob Evans, Hormel and Tyson all make good ones that cost less than drive-thru, cook in under 10 minutes and are much healthier.

· In case of emergency, consider hitting the grocery deli for dinner instead of the drive-thru. It will cost less and be just a little bit healthier.

This week's smart buys:

Kroger:
Navel oranges $.25
Save over 50%

Marsh:
Aunt Millie's Healthy Goodness bread $1.39
-$.35 coupon (store doubles)
Final Price=$.69

Peter Pan peanut butter 10 for $10 ($1.00)
-$1.00 coupon

Final Price=FREE

Meijer:
Cheerios Snack Mix 10 for $10 ($1.00)
-$.50 coupon (store doubles)
Final Price=FREE

Campbell's Spaghetti-Os 6/$3 ($.50)
-$.40/2 coupon (store doubles)
Final Price=$.10/$.20 for 2