TORONTO, (Reuters) -- Food prices, fuel costs and economic fears are growing, but that doesn't mean you can't eat healthfully while on a recession diet.
Feeding yourself and your family on a budget can still include nutritious lean protein, fruits and vegetables in your diet every day, said Holly Scherer, a registered dietician at the University of Michigan Health System in Ann Arbor. It just requires an open mind and a bit of extra time.
"With a little bit of planning, you can watch how much you're spending and still eat a healthy diet," Scherer said.
The food inflation rate is currently double the overall rate at 4.2 percent annually, according to the Department of Labor, and the USDA estimates the rate will be between 3 and 4 percent this year, the highest since the early 1990s. Labor Department figures show milk, dried beans, peas and lentils up 17 percent, cheese up 15 percent, rice and pasta up 13 percent, bread up 12 percent, and eggs up 25 percent, all over the last year. And rising prices at the pump mean that transportation costs are eating a larger chunk out of people's incomes. Many families are now looking for ways to make their food budgets go further, or to increase it by cutting spending somewhere else.
All of that may leave some people worried that they will have to begin relying on fast food and less-healthy options for their meals, but there are a lot of ways to cut a grocery budget without giving up fresh foods, Scherer said.
Eating in season is one key way to cut your food bill. Farmer's markets can offer savings on produce because you're buying locally and directly from the farmer. But watch prices there, Scherer said. The savings can be significant, but some items, such as organic produce, may actually cost more. "You may pay more if you're not careful about what you're choosing," she said.
Local co-operatives where you trade money or labour in order to reap the benefits of a larger community garden or local farm are another option for fresh fruits and vegetables, Scherer said. And if you're so inclined, you can save money by planting your own produce and herbs. A plant that costs just a few dollars can provide a large amount of produce, she said.
When fresh options are too expensive or unavailable, consider frozen and canned fruits and vegetables. Look for frozen and canned vegetables without added ingredients like sauces and salt, and fruits that are not frozen or canned in sugar -- check for sugar or high fructose corn syrup in the ingredients, and avoid them, Scherer said. Some fruits will be canned in a light syrup, which is their own juices and is a better choice. Also, produce to be frozen and canned is selected at the peak of its freshness. "They can be just as nutritious if you follow those guidelines, and very economical," she said.
Protein is another area where grocery costs can become quite high -- and therefore, where cuts can be made. For a lot of people, protein means meat, and plenty of it. The United States Department of Agriculture recommends four ounces of meat per person per day, but per capita meat consumption is consistently a half-pound daily. So one option is to simply eat less meat with our meals. "A lot of us do eat more meat than we really need, with large portions," Scherer said. Though the price of eggs has increased, they are still a cheaper source of protein than meat. Beans are another option for adding protein to meals at a low cost.
But eating more economically doesn't have to mean eliminating meat, it just means making smarter choices, Scherer said. Less expensive cuts are often less tender, which makes them good choices for meals like stews and casseroles. Watching for sales allows you to purchase preferred cuts at a discount and freeze them for later use.
Buying chicken breasts with the bone and skin on and filleting and skinning them yourself will also save money because the price per pound is lower. The National Institutes of Health recommends buying whole chickens and cutting them up yourself; the carcass can then be used to make soup stock. Avoiding pre-cooked or pre-seasoned meat can also mean consuming fewer preservatives, additives and sodium, Scherer added.
This is true across the board of convenience items, she pointed out -- though time is also valuable, any time some of the work has been done for you, the cost will be higher.
"Any time the item is more prepared for you, whether it's in meats, fruits and vegetables, non-perishable items -- you're going to pay more for that," Scherer said. "In actuality, it's only a few minutes of your time that's added to food preparation in order to do that yourself."
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