Does it Cost too Much to Eat Healthy?

A common refrain made by many is that it's too expensive to eat 'healthy'. "Fruits, vegetables and whole grain products put a strain on the food budget. It's really hard to spend the extra money on food that often leads to dinnertime arguments when 'value meals' are cheap, fast and everyone (even the pickiest eaters) will eat without complaint." But are they really that cheap? Are 'value meals' really a good value?Comparisons done by several organizations all show that fast food menus made at home cost less, were lower in calories, fat, sodium, & sugar and had higher amounts of fiber. With a wide variety of produce selling for 10 cents to less than $1 per serving, you can buy enough fruits and vegetables to meet your daily needs with the money you save cooking your 'fast food' meals at home. Here are a few examples of the savings and nutrition improvements you can expect when preparing your food at home:

Burgers and fries (per serving) — save about $4, nearly 1300 calories, 77 grams of fat, 111 grams of sugar and more than 1500 mg of sodium; gain 8 grams of fiber Chicken dinner (per serving) — save about $5, more than 1000 calories, 52 grams of fat, 127 grams of sugar and more than 2300 mg of sodium; gain 5 grams of fiber Mexican dinner (per serving) — save about $5, more than 500 calories, half the fat, and more than 1900 mg of sodium gain more than 4 grams of fiber Pasta dinner (per serving) — save about $6, over 100 calories, 4 grams of fat and more than 200 mg of sodium gain more than 6 grams of fiber

It is true that whole grain or whole wheat products may cost more than the highly-processed alternatives but the high fiber content often leads to smaller portions and fewer seconds & snacks. A recent client, a single mom feeding three teens on a tight budget relied primarily on fast, processed foods. She wasn't convinced she could afford the switch to fresh, less processed foods until she ended the month on budget and her freezer, fridge & panty still had groceries. Of course, the most important result — her teens were happy with the changes!In addition to reducing your food budget, home-cooking may help you control your healthcare costs. The lower calories, fat & sodium achieved by cooking at home can help with weight management and reduce the risk of such chronic conditions as high blood pressure, high cholesterol and diabetes.Now that cost can't be used as an excuse for unhealthy eating, let's cover planning and preparation. Everyone is busy but the meals described only take 15 - 60 minutes to prepare and cook but with a little planning and batch cooking (cooking enough food to cover several meals) you'll still have the convenience of fast food but it will be healthy and less expensive.Start slowly — if you don't currently do any cooking plan a meal for a night when your schedule permits. As you gain confidence with your cooking, try adding another night or cook enough food for several meals and freeze for future use. 'Stockpiling' meals can give you the night off but still allows for healthy, home-cooked mealsIf you need some meal planning tips, a grocery store tour or some cooking instructions contact the Registered Dietitians at Sound Bites Nutrition. We'd be happy to help you get started on your healthy home-cooking plan..