Is the cost of eating healthy food preventing you from winning the battle with weight loss? Do you wish you could steer away from the processed food aisle for healthier fare but can’t afford it? Well, according to a recent study published by the University of Bristol in the United Kingdom, a healthy diet can cost less than junk food simply by changing your shopping habits and switching where you shop.
The study, which challenges perceptions of parents and some health professionals that healthy eating is typically more expensive and stands as a barrier to weight loss, will be published in the January issue of the British Journal of General Practice. Researchers led by professors Julian Hamilton-Shield and Debbie Sharp analyzed food diaries kept by families of obese children and measured the costs associated with replacing healthy food options with unhealthy ones.
The diaries for each family were evaluated for different aspects of nutritional content and then converted by qualified dietitians into ‘healthier options,’ following the guidelines of the ‘Eatwell plate.’ Diaries showed that participants were consuming 221 calories more than estimated average requirements (EAR); this was adjusted to just seven calories above the EAR with healthier menus.
What they discovered was that families of some obese children could actually save as much as £6.58 (CAD$11.00) a week by switching supermarkets. In other cases, the figures from the study showed that on average, healthier eating cost no more than £2.31 (CAD$3.70) extra a week.
“Food cost is frequently cited as a reason for failure to address eating behaviors in clinical practice, and this study demonstrates that for many this is perceived rather than a real barrier,” said professor Julian Hamilton-Shield in a university-issued news release. Hamilton-Shield is a professor at the University of Bristol’s School of Clinical Science and Bristol Royal Hospital for Children.
Still not convinced you can eat healthy for less? Try these strategies.
Buy produce in season. A trick restaurants use to keep food costs down is to use produce grown in season in their menu planning. For example, berries, watermelon, cantaloupe, oranges and other fruits abound in summer months at local food markets but are less plentiful in winter months and tend to be more expensive. Apples grown and harvested during the fall are cheaper to purchase during late summer and early autumn. Root vegetables such as squash, zucchini, kale and swiss chard are great fall options to turn into a hearty winter vegetable stew, soup or ragout.
Clip the coupons. You know all those annoying coupons you get in the mail that you toss out? Well, think about taking advantage of them. Shows such as TLC’s Extreme Couponing have actually turned coupon clipping into a sport. Look for deals on healthy food options in weekly flyers and watch the price of your weekly grocery bill go down.
Purchase in bulk. If you purchase a lot of one food product such as rice, barley, oats, whole wheat flour and pasta, check out the bins in your local supermarket. Buying in bulk can be cheaper. Big-box warehouse stores such as Costco and Trader Joe’s also sell fresh produce in bulk at lower prices than at mid-range supermarkets and higher-end grocery stores.
Opt for frozen produce. While fresh produce is nice to have in the crisper, it’s not always feasible. If you don’t use it in time it can spoil and that’s just money in your trash can. If you find yourself throwing out fresh produce every week, buy frozen bags of vegetables to toss into a stir fry or frozen fruits for that power smoothie for breakfast.
Join a community garden or grow your own. Growing produce in your own garden can help cut down on your weekly food bill and limit your trips to the grocery store. If you are not able to grow your own garden, consider becoming a member of a community garden sprouting up in urban centres everywhere.
Consider a food co-op membership. A food co-op, such as the East-End Food Co-op on Commercial Drive in Vancouver, B.C., is a community-based organization that supports local farmers and businesses and allows you to purchase food in bulk just over wholesale prices. Some food co-ops such as NOWBC Co-op allow you to shop online and have your groceries delivered right to your door.
Go vegetarian. Vegetarian cooking has come a long way and is a desired dietary choice for many. Legumes, beans, tofu, tempeh, lentils and falafel are just some of the great vegetarian options you can try in place of meat, which is more expensive to purchase. Cutting some meat once or twice from your weekly diet, especially red meat, can help with weight loss, lower blood cholesterol levels and reduce your risk of chronic degenerative illnesses. Check out some vegetarian cookbooks in your local bookstore or recipes online and get experimenting. My personal favorite vegetarian cookbooks are anything from the Moosewood Collective.
Plan meals a week ahead. By planning healthy meals ahead of time you can properly budget what you will spend and where you can go to shop. To do this start by gathering healthy low-budget recipes online and gradually build an archive you can pull from. When cooking, prepare extra and store it in the fridge or freezer for another one or two meals. Take extras as lunches to work and avoid grabbing fast food. You will not only save calories and improve your health, but money you can use for better things.