Simply Nutrition: Get the most for your food dollar

By Celia Topping, MNS, RD, CDE

Not much costs a dollar these days, but everyone wants to eat affordably. It’s important to remember that good nutrition is key for anyone with chronic conditions, such as diabetes and high blood pressure. With a little planning, smart shopping and cost-wise cooking, you can eat healthfully on a lean budget.

Meal planning tips

• Plan a menu for the week ahead to take advantage of special grocery sales; resist impulse buys; and do all your shopping at once, saving both time and gasoline.

• To lower food costs as well as saturated fat and cholesterol, include a meatless meal—like a hearty bean soup—at least once per week. A meatless meal provides protein from less expensive sources, such as beans, eggs or soy.
• Don’t let leftover vegetables, poultry or meat go to waste. Use Sunday’s leftover pot roast in Tuesday’s stew and vegetables.

Smart shopping

According to the USDA’s Economic Research Service, a person can eat three servings of fruits and four servings of vegetables for 64 cents a day. Most fruits and vegetables are least expensive in their fresh form, as opposed to canned or frozen. On the other hand, with their availability and longer shelf life, canned and frozen items are handy year-round.

To lower the sodium, remember to rinse canned vegetables or beans before using. Also:

• Always head to the store with a list, then stick to it. Impulse buying can add $5 to $10 (or more!) to your grocery bill each week.
• Watch for specials, choose store brands, and use coupons.
• Pay attention to the labels and unit pricing—a larger size is not always the best buy.

Cost-wise cooking

Fast food, restaurant eating and convenience food do save time, but they can be real budget-busters. Typically, the portions are large and high in calories, fat and sodium. On the other hand, you can try:

• Collecting easy-to-fix recipes with five ingredients or less (check out your library or bookstore) to redefine home cooking.
• Making your own convenient meals by freezing planned leftovers in your own microwave-safe dishes.
• Batch cooking—cooking and baking in large quantities to freeze and serve for future meals—makes “cents”

How to stretch your food dollar

• Stick to your shopping list
• Never shop when hungry or rushed
• Look for specials
• Try store or generic brands
• Use sales and coupons
• Resist urge to impulse buy
• Plan for leftovers

Recipe: Barley, Turkey and Butternut Squash Casserole

Barley’s nutty flavor goes well with onions, mushrooms, or peas. Butternut squash also is a good complement. This large, pear-shaped winter squash has sweet, orange flesh. With onion, green pepper and sage, you’ll be glad you had turkey leftovers. You also can substitute chicken for turkey.

Ingredients:
Cooking spray
2 small butternut squash
2 tsp. olive oil
1 green bell pepper, seeded and diced
1/2 cup minced onion
1 tsp. dried sage
Freshly ground black pepper, to taste
2 cups fat-free, reduced sodium chicken broth

3/4 cup quick-cooking barley*
1/2 lb. cooked turkey breast, cubed or diced
1/2 cup crumbled feta cheese

* Most supermarkets and health food stores carry quick-cooking barley.

Instructions:
Preheat oven to 350 degrees. Coat a 4-quart baking dish with cooking spray.

In a large pot of rapidly boiling water, boil squash halves 5 minutes or until not quite tender. Drain. When cool enough to handle, scoop flesh from
each half and dice. Set aside.

In a large saucepan, heat oil over medium heat. Add green pepper, onion and diced squash. Sauté 3 minutes. Add sage and pepper and stir to coat. Add broth and bring to a boil. Add barley and return to boil.

Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed. Mix in diced turkey. Transfer mixture to prepared baking dish and top with feta cheese. Bake, uncovered, 30 minutes, or until cheese is golden.

Nutritional Information:
Makes 6 servings. Per serving: 275 calories, 5 g. total fat (2 g. saturated fat),
42 g. carbohydrate, 18 g. protein, 10 g. dietary fiber, 368 mg. sodium.

Posted: September 2005