Filed under: Snacks
Do you think nutritious foods are expensive? Think again. A cost-per-calorie comparison of the prices of fat- and sugar-laden convenience foods to the prices of nutritious whole foods showed the convenience foods coming up short.
A study conducted in a low-income area of Baltimore, Maryland, revealed that a diet based primarily on convenience foods from fast-food restaurants cost 24% more than a diet based on whole foods purchased in a grocery store. Of course, prices vary between seasons and geographic locations, but the message was clear: Don’t be fooled by “dollar menus” and “meal deals.”
Here are some more tips to stretch your food dollars:
- Meats: Buy lean cuts of meat, poultry, and fish on sale and freeze for later use. (Use freezer wrap for long-term storage.)
- Fruits and vegetables: Not only are fruits and vegetables less expensive when they are in season, the ones in season are freshest and have the best flavor. Take advantage of lower prices on apples in autumn, kale in winter, peas in spring, and strawberries in summer, for example.
- Processed foods: Cereal, low-fat pasta sauces, and other slightly processed foods can be healthful choices, but name brands can be expensive. Store brands are often excellent quality and typically cost less.
- Snacks and beverages: Opt for inexpensive (and healthy) snack choices such as popcorn, dried fruit, or peanuts. Milk and juice provide needed nutrients without the “empty” calories found in sodas and beer.
- Coupons, coupons, coupons: They’re like free money.
With a little time and planning you can provide your family with healthy, nutritious meals and save money.
Granola bars are great for a quick, convenient snack. Be sure to read the Nutrition Facts label to choose a bar that contains some protein and fiber, which will help you stay full longer. Some granola bars are high in sugar and fat, and also total calories. Next time you’re in a store, compare labels and look for one that has at least 4 grams of protein, 3 grams of fiber, and less than 200 calories.
It’s important to eat something after a strenuous workout to replenish muscle stores of carbohydrate and have plenty of protein available to repair the body. Try a peanut butter and jelly (PBJ) sandwich for a great post workout meal! It’s cheap and packed with nutrition if you use natural peanut butter without added sugar and fats, and whole-grain bread.
For other post-exercise snacks please visit the Warfighter Nutrition Guide.