It’s no surprise that American’s ranked taste and price as the two most important factors when making food and beverage purchasing decisions, according to the 2012 IFIC Food & Health Survey.
I often hear college students say that they would eat healthier, but it is too expensive. Is eating healthy truly more expensive than fast food and prepackaged products? Yes, buying a week’s worth of healthy groceries costs more money upfront than eating a single meal at a fast food restaurant. But consider the long-term financial and health costs associated with frequently dining out and eating processed foods.
For example, a Big Mac Meal at Moscow’s McDonald’s includes a Big Mac, medium fry and drink and costs $6.03 with tax, providing 1130 calories and 58 grams of fat. Compare this to homemade vegetarian chili with a side of baked tortilla chips and sliced apples, which costs $5.80 for four servings, or $1.45 per serving and provides 488 calories and only 6 grams of fat.
When considering the quality of food, nutritional content and long-term health impacts, the benefit of shopping and preparing healthy meals and snacks is evident. With these factors in mind, can you really afford to eat unhealthy? As a savvy food shopper, healthy eating on a budget is easy if you follow these tips.
1) Make a Plan
Just 15 minutes of meal planning a week can have a huge impact on the quality of food you purchase and your wallet. A meal plan let’s you prepare for the next week or two by identifying healthy and easy to make breakfast, lunch, and dinner ideas.
2) Use a List
Once your meal plan is set, take an inventory of all the food and ingredients you already have at home. Then make a list of all the foods you need to purchase to make the meals and snacks you have planned. A shopping list is a huge cost-saver, since you’ll be less likely to purchase impulse buys or expensive items that you don’t really need.
3) Mix it Up
Don’t have time to cook completely from scratch? Try using frozen mixes of fruits and vegetables for a quick smoothie or an easy stir-fry. Eating one meatless meal a week is also a great way to save money and experiment with low-cost protein sources like: canned beans, lentils, eggs and tofu.
4) Get Cooking
Find a time that works for your schedule to prepare healthy meals and snacks. No time or energy to cook during the school day? Try using a crockpot for easy meals that are inexpensive.
Only have time to cook on weekends? Make a couple of meals for in advance and freeze extra portions for easy and homemade frozen dinners. Can’t cook? Prepare foods that require little cooking, like salads, sandwiches or wraps for dinner. Or better yet, come to the free cooking class for students on Sept. 26 in the SRC Classroom.
Eating healthy food on a budget in college is possible with a little bit of planning. A website and app that is helpful for budgeting and money management is www.mint.com. I recommend using this website to track your spending on everything from groceries to dining out for an easy way to manage your food dollars.
Marissa Rudley, RD, LD, campus dietitian, can be reached at [email protected]