Cutting Costs? Don't Cut Nutrition
by Dana Denis, MSPH., RD (topic expert: nutrition)

Wall Street plummets, banks close, businesses bankrupt and unemployment rises. Not a day goes by without feeling the economic crunch enveloping our country. Its' effects have been far reaching, touching all communities and industries.

America is cutting back - cutting back on unnecessary purchases, cutting back on fuel usage and cutting back on food expenses. Can a healthy diet be maintained within a budget? Can you still get all your servings of fruits and vegetables? Here are some tips to help through these tough economic times.

It may take a little more time, but when you plan your meals and menus in advance there is less waste. Planning enables you to make a grocery list, which is critical. It not only prevents unnecessary purchases, but also avoids the impulse buys at the supermarket.

Contrary to popular belief, fresh fruits and vegetables do not necessarily cost more. Try to buy seasonal fruits and vegetables. Look for produce that is grown locally and does not have to be shipped across seas. Transportation costs increase food prices. Canned or frozen fruits and vegetables are also nutritious options when necessary. Frozen tends to be a better quality product and typically avoids the added sodium of canned vegetables. Nothing hurts a budget more than having to throw out spoiled produce, so again, a little planning can go a long way.

The protein portion of the meal typically has the highest impact on the meal cost. This is typically the meat, poultry or fish. Try a meatless dish once or twice a week, substituting beans, tofu or legumes in place of the meat. Purchase a lower cost roast and use a slow cooker or just cook slowly in the oven. The result is tender and savory! Purchase a whole chicken rather than cut chicken or purchase chicken with the skin and remove either before cooking or before eating. The skin provides added flavor and helps to keep juices in during the cooking process.

Leftovers make wonderful sandwiches the next day or incorporate into the next evening meal. When planning your menu, don't forget to plan for leftover night. This does not mean the same meal re-heated, but instead re-invented. Take the leftover chicken and reheat it gently in some chicken broth, white wine and fresh or dried herbs. Heat leftover meat with your favorite salsa and create tacos, burritos or quesadillas.

With my family, one of our favorite dishes is what we call refrigerator pasta. It is different every time. This is where you cut up the produce left in your refrigerator, saut� in olive oil with or without any leftover meat or poultry. Add to cooked pasta with a little salt and pepper and top with a little shredded cheese. You can do the same with rice, beans, couscous, risotto, or polenta (Italian cornmeal). The possible combinations are endless.

Freeze unused portions. This is not only for leftovers, but also individual ingredients. Many times we open cans or jars of product for a recipe and end up throwing away the remainder. If you know you will not use it within a safe time frame, freeze it. Examples are leftover chicken broth, tomato sauce or paste, lemon juice, canned peppers like chipotle or green chilies. Portion out the remainder for freezing so you can use as needed. Ice trays are a good tool for freezing, then use as many cubes as you need for your recipe the next time.

Remember when your mom clipped coupons? Try it. Coupons can add up to significant savings at the register.

There are many additional resources available for families on a budget. One offered by the USDA National Agricultural Library is a "Recipe Finder" database at http://recipefinder.nal.usda.gov/. At this website, you can search for recipes based on cost. Enter how much you want to spend and a list pops up. You can include additional search criteria as well, such as ingredient, cooking time, menu item (ex. main entr�e, appetizer, side), cooking equipment preferred, or nutrition topic (ex. eat whole grains, or eat less saturated and trans fat).

Many people think that it cost more to eat healthy. That fresh fruits and vegetables are too expensive. This is not really the case, we may need to just change our perspective. Here is an example. At the hospital where I work customers do not hesitate to spend $1.50 or more on a soda or a cup of coffee. We also offer large pieces of fruit for 99 cents. Guess what item gets the most complaints? That's right, the large piece of fruit. Why will we spend a dollar on a bag of chips or candy, but not on a nutritious piece of fruit?

Make the smart choices with your dollars!