While this is bad news, it doesn’t necessarily mean you should give in to a fresh regimen of packed ramen once a day. Cheap eating doesn’t have to mean sacrificing nutrition, and you might be surprised to find that many options are healthier than their more expensive counterparts.
“Better pricing options may exist for those products that use less labor and energy to reach grocery store shelves,” he says. Scott Brown, Ph.D.He is an assistant professor in the College of Agriculture, Food and Natural Resources at the University of Missouri in Columbia. Encouragingly, growth in the CPI for food is also expected to slow by late fall this year. Until then, try these grocery swaps that will benefit your body as much as your bank account (prices may vary by region and change at any time).
1. Buy ground turkey sausage, not bacon
The national average price for bacon from July 15 through July 21 was $6.48 per pound per pound US Department of Agriculture; Meanwhile, 85% ground turkey sausage It was almost half that $3.51 per pound. Because ground turkey contains less saturated fat than bacon, it’s the healthier option of the two, according to Samantha Cassetti, RDis a plant-focused nutrition and wellness expert and co-author of sugar shock. And the Research Processed meats such as bacon, sausages, and sausages have been linked to type 2 diabetes, cardiovascular disease, and cancer. That’s why Cassetti recommends eating bacon no more than once a month.
2. Buy a whole toaster, not chicken wings
Poultry is a popular lean protein — and extremely versatile, too — but prices are up more than 16 percent since last year, according to USDA data. You don’t have to give it up completely, but making smart decisions about which discounts to buy can lower your bill and provide more nutrition, too. chicken wings It’s mostly made of bones, and traditionally, it’s not prepared in the healthiest way (think: deep fried and broth). This is a situation to lose if you try to eat healthy food and get the most benefit for your money. Instead, choose File whole chickenwhich is less money per pound (averaging $1.20 versus $3.53 for wings, per pound US Department of Agriculture), and enjoy it for multiple meals. As long as you don’t fry and remove the skin, the whole bird is full of lean, healthy meat that can be served in salads along with vegetables. until dark meatAlthough it is slightly higher in fat, it is a good source of iron and other micronutrients.
3. Buy lentils, not beef
Of all the aisles in the grocery store, the meat counter undoubtedly hurts shoppers’ wallet the most. Animal-based proteins have always been the pricier choices on shopping lists, and now, according to US Department of AgricultureNew York steak comes in at $11.48 a pound. “Higher ground beef prices may indicate that consumers are buying more ground beef products and fewer steaks to lower food bills, but this pays off. [the price of ground beef]Dr. explains. Brown. According to the USDA, during the week of July 15, 90 percent of ground beef cost an average of $5.29 per pound, up from $4.71 during the same period the previous year.
To counter demand and save money, try incorporating more plant-based proteins into your meal plan, such as lentils, Cassetty recommends, which are affordable (a 15 ounce can of organic lentils $1.30) and has a much longer shelf life. According to the US Department of Agriculture, a Half a cup of red lentils Contains 26 grams of protein and 30 grams of extra fiber 4 ounces 90% lean ground beef It only contains 22 grams of protein and contains no fiber.
“If you’re not ready for a completely meat-free meal, you can boost your meat dollars by adding vegetables and other plant-based foods to your meals with meat,” Cassetti adds. “Make a mixture of grass-fed beef and lentils. Fill 25 percent of your plate with tacos, 50 percent with vegetables, and 25 percent with whole grains, such as brown rice.”
4. Buy antibiotic-free meat, not organic meat
If you usually buy organic meat, Cassetti points out that you can swap out antibiotic-free poultry to bring it down to a lower level, in terms of price. “Antibiotic resistance is a major concern, and antibiotic use in animals is a major contributor to that,” she says. “So while the ‘Breeded Without Antibiotics’ label doesn’t address the animal’s living conditions or the environmental benefits of choosing organic foods, you’re still taking a big step.”
When scanning labels for ‘no antibiotics’, look for a file USDA approval, too – this means that the manufacturer has proven their animal husbandry practices to the agency. Other than that, you’re taking the brand’s word for it, which, unfortunately, isn’t always honest. Other vague antibiotic phrases used on the packaging include “raised no antibiotics” and “no medically important antibiotics,” per Consumer Reportsthe latter means that antibiotics usually prescribed to humans were not used in production – absolutely none.
5. Buy steel cut oats, not granola
“Breakfast cereals are not only expensive,” he explains, “they’re easy to overeat rather than full up.” Cassette. Research has shown She adds that oats contain a type of fiber known as beta-glucan, which makes them more filling. in one nailCassetti explains that when comparing oatmeal-based breakfast cereals to oatmeal, oatmeal comes out on top because it contains more beta-glucan, which helps suppress appetite. “Study participants ate less at lunch after breakfast with oatmeal, which may translate into cost savings as well,” she says.
6. Buy seltzer, not diet soda
“Soda has gone up in price, and on top of that, soda doesn’t have any nutritional value,” Cassetti says. While regular soda is one of the most important sources of added sugars in our diets, according to Dietary Guidelines for AmericansDiet sodas may not be better. a A study published in 2019 in JAMA Internal Medicine There was an association between drinking two or more artificially sweetened beverages per day and an increased risk of premature death.
Cassetti recommends replacing both with seltzer water, a sparkling drink that still satisfies your carbonation cravings. You can get a 2-liter bottle of Seltzer Brand Store For less than a dollar, less than half coca cola Its price is $2.29. If carbonated water just doesn’t do it for you, Cassetti recommends Variety of natural flavors (At about 79 cents a liter). She suggests: “You can always add a little 100 percent juice to make it even sweeter.” “It contains vitamins, minerals, and antioxidants but no added sugar.”
7. Buy canned chickpeas, not chickpeas
container Classic Sabra Hummus Cost about 4 dollars, while a can chickpeas 79 cents. You can easily make preservative-free hummus (and other dips) at home by blending chickpeas (or any type of beans) and adding your favorite seasonings. Not to mention, chickpeas can serve as a protein in a salad or as a healthy roasted snack.
8. Buy almond milk, not half and half
Changing up your morning coffee routine can easily save you money and calories. According to the USDA, a cup of equal It contains 317 calories, 10.4 grams of carbohydrates, and 10 grams of sugar. The same amount of unsweetened Almond milk It has a creamy flavor for 39.3 calories, 3.4 grams of carbs, and 2.1 grams of sugar. Plus, it’s 20 cents cheaper for twice that price. Takes Land O’ Lakes Traditional Half and Half At $3.99 at Kroger for Silky unsweetened almond milk At $2.99, for example.
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