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Healthy Eating on a BudgetExcerpted with permission from “Children and Families,” National Head Start Association Good nutrition on a budget As families’ budgets are stretched thinner, the consumption of foods rich in iron, calcium and zinc decreases. Families are likely to replace lean meat – one of the best sources of zinc and iron – with cheaper meal options that contain more empty calories. They are also more likely to opt for sugar-laden drinks instead of more expensive high-calcium dairy products. The consequences of this must not be ignored. Deficiencies in iron, calcium and zinc in children are linked to long-term delays in brain maturation, behavioral problems, and reduced attention spans, intelligence scores, and peak bone mass. Money-saving strategies: Before you shop Plan ahead. Plan out at least 4 or 5 days worth of meals and create a grocery list of all items you’ll need. It’s been found that people who don’t use a shopping list spend an average of 40% more than those who do use a list. Look for promotions and specials. While you are planning your menu, look through your local grocery stores’ promotional flyers and plan your meals around the sale items. Check for in-store coupons and coupons printed on the back of your receipt. Look for alternatives. Consuming more meatless meals can be good for your pocketbook and your health – as long as you include other nutritious protein-rich foods like beans, eggs, and tofu. Canned and frozen fruit and vegetables are excellent choices when fresh options are not on sale or in season. Keep an open mind about trying new foods. Many affordable foods, like dry beans and lentils, are passed by in the grocery aisle, most often due to a lack of familiarity with the food or its preparation. Some people think their children won’t eat these foods, which they won’t if they are never offered. It may take several exposures. Coupons should help you save cash – not spend more of it! Using coupons for items you normally buy or that are already on your list is a smart strategy. Unfortunately, people often buy items they wouldn’t otherwise buy just because they find a coupon for it. Avoid this temptation. Never shop on an empty stomach. Having a quick healthy snack – like a banana or a glass of milk – before going shopping will help you resist buying items on impulse. Money-saving strategies: While you shop Shop alone when possible. Bringing children to the grocery store increases your chances of making impulse purchases. Buy in bulk. Rather than buying individual boxes and packets of crackers, cereals, and household items, purchase big boxes and jugs. You should always check the unit price, however, because there are items that are not less expensive when purchased in great quantity. Buy generic. Compare prices for national brands, store brands, and generic items. In many cases, these items differ little in quality but may differ significantly in price. Trim your waistline. Buy fewer empty calorie foods, such as chips, sodas, cakes, cookies and candy. Scaling back on empty calories will leave more room for nutrient-dense foods. Children may be unhappy at first if they no longer get the treats they are used to, but they will adapt and even thrive. Shop only once a week. People almost always buy more than the 1 or 2 items they stop in for, so trips to the grocery store should be limited to once a week, when possible. Bypass certain aisles. Avoid impulse purchases and temptation by skipping the chips and cracker aisle or the frozen treats section. Review your receipt. Always check the receipt to make sure you were charged the discounted price for sale items and weren’t accidentally charged twice for anything. Strategies for saving money at home Keep track of perishables. Make every effort to consume fresh produce and dairy foods before they go bad. Use leftovers. Leftovers are generally more healthful than take-out and also much cheaper. Be creative with leftovers. By adding a few ingredients, you can turn yesterday’s roast into tonight’s casserole. Cut back on juice. Purchase only 100% juices and limit children’s consumption to the recommended 4-6 ounces per day. Families can usually save money by doing this because children often drink much more than the daily recommended amount. Drinking too much juice can also increase the risk of iron-deficiency anemia by spoiling children’s appetites and displacing other iron-rich foods. Let children know they can drink water – a healthy option! Grow your own food. You don’t need a lot of space to grow your own tomatoes, herbs, green beans or other nutritious vegetables. Having a small garden in your yard or in containers is an inexpensive way to have fresh foods and to encourage children to eat their veggies!
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