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Nutrition on a Recession Budget

Nutrition on a Recession Budget

by Dr. Kristina L. Sargent, DC, Contributor to Holistic Nutrition on

In this economy, finances are a stressor, and the food budget is one place you may be able to cut expenses. But what is the wisest way to accomplish that goal? Making poor food choices actually increases your risk of diabetes, heart disease and high blood pressure; so when you cut your food budget, don’t cut out necessary nutrients.

Here’s what  Dr. Kristina L. Sargent, D.C., offers in the way of tips to follow for low-cost nutrition:

* Stay on the Perimeter: To choose the healthiest foods, stay on the perimeter of the grocery store. You don’t really need to make your way into the aisles – where the processed stuff is located – why tempt yourself to spend money on food without nutrients that stresses your body?

* Cut out Processed Foods: Chips, muffins, cookies, soda, sports drinks and other beverages are an example. Most of those foods don’t have many nutrients like vitamins and antioxidants, and actually rob your body of nutrients as it tries to process them.

* Meal Plan: Start by planning a week to 10 days worth of meals — and be sure to include breakfast, lunch (if you pack your own), dinner and snacks. You can save time by building up a recipe file with your favorite dishes. You can also use cookbooks, print out recipes you find online or keep copies of recipes in a special folder on your computer. Grab the advertisements for your local grocery store to see what’s on special — you can save even more money by planning some of your meals around those sale items.

* Buy Frozen Foods: With frozen foods there’s no worry about spoilage and you will be getting more of the nutrients your body needs to combat stress.

* Buy in Bulk: Buy  in bulk, freezing your items in family-sized portions.

* Cut Coupons: Look for online coupons as well as the coupons in newspapers and magazines.

* Use your own Water: Buy a water-filter pitcher instead of expensive individual bottles of water.

These days are stressful enough, and your body doesn’t need more. So choose to de-stress by feeding your body an anti-stress diet, reducing your grocery bill at the same time.

Read more: Basics, Conscious Consumer, Diet & Nutrition, Eating for Health, Family, Food, General Health, Smart Shopping, , , , , , , , , , , , , , , , , ,

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8:07PM PDT on Sep 18, 2011

...and where possible, grow your own and keep a couple of chooks.

1:24AM PDT on Sep 2, 2011


5:04AM PDT on Aug 27, 2011

Just reminding me that organization and planning make meals simpler and fun rather than stressful. Thanks!

1:00PM PDT on Aug 25, 2011

This article gives some sound advice to living well, when times are tough. It isn't hard to stay healthy on a budget. Just have to shop the sales and cut out all the hollow foods. Nowadays when I shop it seems like more and more I don't even enter the center of the store. I more or less trail around side walls. That seems to be where all the fresh and/or healthy food is stored. Entering the isles one is bombarded by all manner of possessed goods.

10:28PM PDT on Aug 23, 2011

it's such a pity that times have led us to this..

4:49PM PDT on Aug 23, 2011


2:23PM PDT on Aug 23, 2011

I always follw the advice in this article...

8:16AM PDT on Aug 23, 2011

Good article, but it is so hard on the budget to buy healthy food, but we do. If it's hard for us, then it must be impossible for others who don't have the funds to stretch. Go to the Environmental Working Group website and they offer a list of clean non-organic veggies and fruits you can buy-- along with the dirty (meaning pesticides) list.

3:36AM PDT on Aug 23, 2011


2:53AM PDT on Aug 23, 2011

Excellent article. Thanks for sharing

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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