Tips for Eating Healthy on a Budget
By Southcentral Foundation Corporate Communications
Healthy eating doesn’t have to break the bank. Get creative with pantry staples and watch them turn into healthy meals.
Eating healthy while not breaking the bank is a challenge many Alaskans are familiar with. Here are a few tips to remember the next time you are planning a trip to the grocery store.
Buy in bulk. Buying in bulk may be higher in price initially, but the per-unit cost is almost always less expensive. Dry and canned goods like pasta, rice, oatmeal, beans, and soups are good to buy in bulk because they have a long shelf life. Buying in bulk may save money and time because it means fewer trips to the grocery store.
Buy frozen and canned fruits and vegetables. Fresh produce can be expensive in Alaska, and it goes bad quickly. Frozen and canned fruits and vegetables are just as nutritious as fresh produce because they are picked at peak ripeness, and their nutrients are preserved when frozen or canned. When buying frozen and canned produce, read the nutrition label and choose options with no added sugar or sodium. If these options are not available, you can also rinse the produce to remove any additives.
Ideas for frozen vegetables: steam in the microwave for two minutes and add as a side dish to any meal or into a casserole.
Ideas for canned fruit: canned pineapple, oranges, peaches, or pears are great options to pair with cottage cheese for a nutritious snack.
It is okay if you don’t like certain fruits or vegetables. Chances are, if you swap in a different fruit or vegetable or prepare it another way, you might enjoy it.
Eat the recommended 25-35 grams per day of fiber. Fiber helps make you feel full and regulates your digestive system. Many traditional Alaska foods, like wild greens and berries, are good sources of fiber. Whole grains, like oatmeal, popcorn, frozen vegetables, and beans, are all good options to help you eat your daily amount of fiber.
Shop sales. Most grocery stores have mobile apps that allow you to select coupons and see what is on sale before you shop. To make the most of the coupons, plan your meals based on sale items. Consider signing up for the store’s rewards program to save more money.
Cook at home. Restaurant meals are always more expensive than cooking at home. In fact, a meal from a restaurant can cost five times more than making the same meal at home. Going out to eat can be enjoyable and convenient but cooking most of your meals at home saves money.
Explore nutritious foods and their benefits at Dinner Makes a Difference learning circle with Southcentral Foundation Health Education. Connect with health educators every Friday in the Learning Kitchen located on the first floor of the Anchorage Native Primary Care Center from noon to 1 p.m. Customer-owners of all ages are encouraged to participate. This interactive learning circle features recipes and skills to support your wellness goals and maintain a healthy lifestyle.
For more information on healthy cooking learning circles, please contact SCF Health Education in Anchorage at 907-729-2689 or Benteh Nuutah Valley Native Primary Care Center Wellness Center in Wasilla at 907-631-7630.
