Posted on: Wednesday, October 27, 2004

SHAPE UP
Healthy needn't cost more

By Charles Stuart Platkin

I just saw a Denny's ad and couldn't believe my eyes — just $4.99 for French toast, eggs, bacon and sausage; pretty inexpensive. That got me wondering: Does it actually cost more to eat healthy?

According to David L. Katz, professor at Yale University School of Medicine, "The short answer is: No, it needn't. Most people trying to 'eat healthy' go halfway, buying more fruits and vegetables or eating a bit less fast food. If you stop there, costs do go up: High-quality meats are costlier than burgers and fries, and produce costs more than Doritos and Cheez Doodles."

"There is nothing cheaper than refined grains, added sugar and added fat," says Adam Drewnowski, director of the Center for Public Health Nutrition at the University of Washington in Seattle. "Empty calories simply cost very little. With nutrient-dense foods, consumers need to be prepared to pay more, but that's OK."

It costs more per calorie to eat healthy, but you get more nutrients for fewer dollars. So, if you've been using cost as an excuse for eating empty calories, here are a few "excuse busters" to keep your wallet fat and your waistline trim.

Plan your meals

"It's not easy to plan every detail of your meals in advance, but if you do, the rewards are significant," says Hollie Raynor, a registered dietitian at Miriam Hospital's Weight Control & Diabetes Research Center in Providence, R.I. She recommends figuring out exactly what you're going to eat for the entire week or month.

Sure, preparing food from scratch saves money — but what about all the time involved? "We would need about 15 to 20 hours each week to prepare all the meals for our families, but a typical working person only has about four to five," says Drewnowski.

One suggestion is to set aside one "cooking and prep" day per week. You can freeze everything and simply defrost meals as needed.

Before you shop

Once you've planned your meals, it's time to make a list. To avoid impulse purchases and cut shopping time, write your list according to the store's layout. Shop on a full stomach —hunger can lead to impulse buying, which brings up costs AND calories.

Shop savvy

• Large supermarkets are less expensive and tend to have more sales than small delis or gourmet stores.
• Look for store brands. You can always return to the name brand if you're not happy.
• Don't buy gimmicky "diet" foods.
• Avoid out-of-season produce. Nutrient for nutrient, in-season produce is one of the best bargains around.
• Stick with basic staples like carrots, potatoes, onions, broccoli and cabbage. Drewnowski advises avoiding fancy lettuces and "heirloom or imported produce." Don't feel you have to buy organic, and don't pay extra for pre-washed salad mixes or vegetable sticks. Buy heads of lettuce, bunches of broccoli and bags of carrots; then wash, clean and slice them yourself. Store them in plastic containers or bags so you can grab them when needed.
• When fresh produce is too pricey, buy frozen or canned, which can be a great nutrition bargain. Unlike fresh, canned and frozen fruits and vegetables don't go bad.
• Stock up on grains and starches. Whole-grain breads and cereals offer the most nutrition for your money. Buy items like 100 percent whole-grain bread, bagels, cereals, pasta, rice and beans when they're on sale, and store bread in the freezer to keep it from going stale.
• Economize on protein. Purchase lean meats when they're on sale and freeze whatever you don't use right away. Chicken (leg quarters are least expensive) and turkey typically cost less than beef. If you're going to have red meat, try the less-expensive cuts.
• Canned tuna, peanut butter, eggs and beans are inexpensive, protein-rich staples.
• Upsize on dairy. Buying milk by the half-gallon is cheaper than pints or quarts. And keep in mind, skim is the same price as whole milk. Yogurt is a great, nutritious snack, but skip the costly 8-ounce containers and grab the less-expensive quarts instead.

Charles Stuart Platkin is a nutrition and public health advocate. Write info@thedietdetective.com.