In a 2002 study published in the Journal of the American Dietetic Association, 24 families that each included an obese 8- to 12-year-old child followed diets with fewer high-calorie foods and more lean protein sources, fruits and vegetables. After 12 months, the children and parents lost a significant amount of weight, and the total cost of their diet significantly decreased.
These families were reducing the amount of less healthy, calorie-laden foods. It was this change that had the greatest impact on the cost of the diet, according to the authors.
Food with high fat and sugar- and calorie-laden convenience items such as bakery goods, snacks, fried foods and sodas can be very expensive. A 10-ounce bag of potato chips is $2.59 (10 servings of a high-fat, high-calorie, nutrient-poor food), which may seem like a cheap way to fill up. But you could buy four pounds (16 servings) of fiber and vitamin C-rich fresh red potatoes, or three pounds (12 servings) of vitamin-, mineral- and beta-carotene-rich carrots -- for the same price!
Also, when switching to a healthier diet, many people cut down on the portion size of expensive, fatty meat cuts. Switching to smaller servings of leaner meats, poultry and vegetarian protein sources not only saves your health but saves money, too.
Planning and organization are important for saving money. Take an inventory of what you have on hand and shop from a list based on your needs and weekly menu plan. And make good use of leftovers.
My clients call me the leftover queen. When I was in college, I built my meals around beans, an inexpensive but excellent protein source. I ate plenty of vegetables fruits and skim milk. (It's all I could afford!) Some of my favorites were veggie chili, split pea soup with ham, chicken corn soup, carrot yogurt soup, lasagna, Asian chicken or tofu stir-fries, and spicy bean- and grain-based salads. I made them in huge pots on my boyfriend's two electric burners or in my tiny group house kitchen. I couldn't afford to eat out, so I had no temptations there.
Funny, I still batch cook and usually build meals around beans and other plant foods. It's not only inexpensive; it's healthy, delicious and it saves time. My clients agree.
Katherine Tallmadge is a Washington nutritionist and author of "Diet Simple" (Lifeline Press, 2004). Send e-mails to her at food@washpost.com.
Shopping List
"Within the limitations of your budget, you can set a table that has variety and distinction. You can serve gourmet food. It is not the basic cost of the food but the care with which it is selected and prepared that makes it gourmet rather than pedestrian."
-- James Beard in
"How to Eat Better for
Less Money" (Simon and
Schuster, 1970)
• If your storage space permits, buy in large quantities.
