Healthy Eating Without Blowing Budgets: Fast Food-Free Frugality

This weekend, I came across a quote that read: “Talk about your blessings more than you talk about your burdens.” The quote served as a very humbling reminder that any complaints I had resulting from the Coronavirus quarantine were nothing more than proverbial “first world problems.” I cannot, in good conscience, complain about gym closures, no sports on tv, and not being able to eat out in a restaurant, while some families are wondering where their next meal will come from. Last week, a record, 6.6 MILLION people applied for unemployment, some temporarily furloughed, others not sure if they will have a job to return to. Meanwhile, the New York Times reported that Feed America, the nation’s largest network of food banks, has projected a $1.4 billion shortfall in the next six months as they try to meet the increased needs of American individuals and families.

The first two thoughts that came to mind were: How can families still eat healthy while sticking to a strict budget? How can we help?

If you are currently living on a tight budget, know that a tight budget does NOT mean you have to turn to value menus at fast-food chains. To drive this point home: the cost of an Egg McMuffin meal from McDonald’s is about $4, while a dozen eggs can cost as low as $3, and a canister of Quaker Oats 1-minute Oatmeal costs about $4. This means that for the same cost as one meal from a food chain, you can purchase food for 6 to 12 meals that are much more nutritious and healthy.

Before getting into the specifics of the shopping list, here are a few tips for navigating the grocery store.

1) Make a list in advance.

Making a list ahead of time will help you avoid any impulse purchases, and will allow you to pinpoint deals, offers, and coupons. Making a list will also help you refrain from the impulse-buy at the register (something I am often guilty of)!

2) Don’t settle for eye-level items.

Store shelves are not stocked at random. People have put a lot of thought into how to push certain products, catch your eye, and increase profit-margins. Ever notice that sugary cereals are placed at the perfect sight-line for children?! Some of the most expensive items are also placed at eye-level, so don’t forget to look high and low for more affordable alternatives.

3) Dig for freshness.

As we try to avoid excessive trips to the grocery store, freshness matters. Stores will rotate their inventory, so the items closest to expiration are towards the front. I am not promoting climbing into the refrigerated section for the one hidden-gem carton of milk that never expires, but if you go a couple of rows further back, that should buy you a few more days of freshness.

4) Shop for non-perishables

Look for items that will last you a while without spoiling. I love to make salads, but the fact of the matter is large bags of lettuce usually spoil before I use all of it. Frozen fruits and vegetables have the same nutritional values as fresh produce, but will last much longer. Beef and pork can be frozen for at least 4 months, while chicken and turkey can be frozen for up to 9 months. Remember to freeze any meat that you will not be using immediately.

THE SHOPPING LIST

As you make your grocery list, consider the http://ChooseMyPlate.gov suggestions for portions and servings for the different food groups. One serving of beef or chicken is about 4 ounces, NOT the 12-16 ounces you might get at a restaurant. Check out How To Use Your Hand to Determine Serving Size.

PROTEIN

• Chicken
• Turkey
• Beef
• Pork
• Cod/Tilapia
• Frozen Edamame
• Eggs/Egg Whites/Egg Substitute
• Lentils (High in protein and fiber, low in fat)
• Canned Tuna
• Peanut Butter/Sun Butter

GRAINS AND CARBOHYDRATES

• Bag of Brown Rice
• Whole Wheat/ Multi-Grain Pasta
• Whole Wheat/ Whole-Grain Bread
• Oatmeal
• Potatoes and Sweet Potatoes
• Couscous and Quinoa

FRUITS AND VEGETABLES

• Frozen Fruits and Vegetables
• Canned Vegetables
• Canned Beans
• Spinach
• Dried Fruits

DAIRY

• Milk or Lactaid
• Non-Fat Greek Yogurt
• Chocolate Milk is a good balance of protein and carbohydrates, when not loaded with sugar.

OTHER ITEMS TO STOCK UP ON

• Canned Soups (Make sure they are Low Sodium)
• Pancake Mix (Just Add Water)
• Tortillas (Great to make tacos with ground beef or turkey)
• Spices and Seasoning

HEALTHY TIPS

Hopefully this grocery list helps you to stay healthy (Without blowing your budget!), as we wait out the pandemic. Remember that healthy does NOT have to taste bad- create balanced meals, and use seasoning to add flavor to your meals.

Practice Mindful Eating- It is easy to get in the habit of grazing and eating mindlessly when we are stuck inside. Try to avoid snacking by always eating at the table, eat slower (gives your body and mind time to realize you’re full), and drink more water (hydrating may help curb your appetite).

HOW CAN I HELP?

I recognize how fortunate I am. So many people, through no fault of their own, have lost employment during this time. Many, are still trying to find ways to support their families, as they wait for government assistance. If you are like me, and are feeling a strong desire to help, you can make donations to Feed America HERE. I am also looking to start a fund-raising campaign, which I will keep you posted on as the idea develops, with all proceeds going to the Feed America food banks.

IF YOU NEED ASSISTANCE:

For the countless families in need of assistance, please know that there are resources to help you.

• Free Grab-and-Go Meals for ALL New Yorkers (adults and children): CLICK HERE
• IF YOUR FAMILY NEEDS FOOD OR SUPPLIES: CLICK HERE
• 400 NYC Schools to Give Kids Free Meals; Some Turning into Childcare Centers: CLICK HERE
• If Your Child Attends a NYC Public School and Needs Technology to Support Online Learning: APPLY HERE

Please know that you are all in my prayers during these trying times. While I do not have a huge platform, please reach out if you are in dire need of assistance, and I will do everything I can to raise awareness and take action.

IN GOOD HEALTH!

Nick Imbelli