Jerry the Blogger

One of my earlier posts about eating healthy on a family budget seemed to get a good reception, so I've decided to write a quick follow up.

There's a reason that most people think of foods like mac and cheese or instant noodle soup when they think of eating on a budget. It can be expensive to eat healthy. Most of the cheap food you'll find in the grocery store is processed, prepackaged food that is high in fat, high in sugar, or high in sodium. Most processed foods (particularly low-cost, non-brand name meals) use fillers and low-grade ingredients.

If you go to the trouble of making similar meals with fresh vegetables, lean meats, and a variety of seasonings instead of just salt chances are you'll find your grocery bill gets very expensive ... very fast. Still, if you have a tight budget, there are some additional ways that you can eat right and save some cash at the same time.

1. Plan ahead. Determine exactly what you need for every meal before you go to the store ... and stick to that meal plan. Don't buy anything that isn't on your list for that week. One of the best ways to keep tabs on what you need is to keep the grocery list close to your refrigerator so you don't forget what you need.
2. Buy seasonal foods. Spring is in the air, and that means there will be plenty of fresh fruits and veggies making their way to your local stores at reduced cost.
3. Buy foods on sale. This might seem completely obvious, but it's worth your time and money to research what products are on sale at your local store and add those products or ingredients to your weekly meal plan.
4. Comparison shop. Most large cities in America have at least three or four major grocery store chains that are competing for your business. Check prices to see what stores offer the best deals, and don't be afraid to shop at different stores every week if it means getting healthy food for less money. Loyalty to a single store is great for the store but usually bad for your wallet.
   

Keep these tips in mind before you head to your local grocery store. Remember, it is possible to eat healthy and save money at the same time.

With "March Madness" in full swing I (along with most of my fellow Americans) rush to the local grocery store to stock up on snacks for all of the big games. Chips, dip, soda, hot dogs ... anything that tastes great and is easy to prepare during commercial breaks will likely find a place in our shopping carts. While this usually means fatty, unhealthy foods, there are a number of lower calorie, lower fat alternatives that taste great and won't ruin your healthy lifestyle.

When it comes to chips and dip your single biggest enemy is usually the dip. The average average refried bean dip or cheese dip contains about 14 grams of fat and 3000mg of sodium per cup. That's more than 20% of your daily recommended intake of fat and almost 130% of your daily sodium or salt intake. Thankfully, there are healthy alternatives that taste just as good. Rosarita No Fat Refried Beans with Green Chilie and Lime contains zero fat and only about 1000mg of sodium per cup. Plus, if you decide to enjoy a full cup of the Rosarita No Fat Refried Bean dip during the game you'll end up eating a full 100% of your daily fiber!

Hot dogs are a personal favorite of mine when watching all sports, but your average hot dog contains more than 20% of your daily recommended allowance of fat! Thankfully, Hebrew National, a leading kosher meat brand well known for making beef franks made with 100% pure kosher beef, offers the Hebrew National 97% Fat Free Kosher Beef Franks. The Hebrew National 97% Fat Free Koshoer Beef Franks have only 2% of your daily fat (1.5g) and pack just as much protein as a regular frank (6g).

Of course, fresh vegetable trays are always a good idea for sports parties, and drinking diet beverages or water is a much healthier alternative to drinking regular soda. Enjoy the next game ... and do it without feeling guilty about what you eat!

If every American consumed just one gram less of salt every day there might be a quarter of a million fewer new heart disease cases and more than 200,000 fewer deaths over a decade, according to researchers for the American Heart Association. These findings are based on a computer simulation of heart disease among U.S. adults and were announced at the Heart Association¿s 49th Annual Conference on Cardiovascular Disease Epidemiology and Prevention.

A 3-gram¿a-day reduction in salt intake (about 1200 mg of sodium) would result in 6 to 10 percent fewer cases of new heart disease, 8 to 13 percent fewer heart attacks, and 3 to 6 percent percent fewer deaths based on age and race. Despite the fact that many medical studies suggest salt intake directly contributes to high blood pressure and heart disease, salt consumption among Americans has risen by as much as 50 percent (with an almost identical increase in high blood pressure cases) since the 1970s.

The average adult American consumes 9-12 grams of salt per day. This amount is almost twice the recommended daily intake (5-6 grams/day of salt). Because the majority of salt in our diets comes from prepared and packaged foods, some doctors for the American Heart Association are suggesting either voluntary action or regulatory changes within the food industry. However, average consumers can also take steps to reduce the consumption of salt. 

For example, of serving of Orville Redenbacher's Kettle Korn Popcorn only has 190mg of sodium (about 8% of your daily recommended intake) compared to regular popcorn that might have between 330mg and 480mg per serving. Similarly, Parkay Light Margarine Sticks only has 75mg of sodium per tablespoon while regular salted butter has as much as 90mg of sodium per tablespoon.

At the end of the day you might add years to your life simply by cutting back on the amount of salt you consume on a daily basis.