How to Eat Healthier for Less

People are watching their pennies these days, but there's a danger in letting your need to be thrifty outweigh your children's need for healthful foods.

Many people are turning to fast food as a way to feed their families quickly and inexpensively, and the fast food industry is catering to people's concerns in this tough economy by offering value or dollar menus and meal deals. However, too many fast food meals are loaded with empty calories, fat and sodium and are often devoid of the vitamins and minerals we need each day. Dependence on fast food can lead to what is being termed "recession obesity".

Obesity affects not only those who are overweight but all of us. Health insurance rates for all customers increase when insurance companies cover medical costs incurred from diabetes, joint and back problems, heart disease and other conditions that can result from obesity. Businesses lose money through sick days taken by employees with weight-related health issues. Obesity is a problem for our society as a whole when you consider the all the costs of maintaining an unhealthy weight.

There are many healthy ways to feed your family on a budget:

Re-think portion sizes. A serving of meat for an adult is generally the size of a deck of cards. In this super-sized era, that's an important reminder. Serving smaller meat portions will reduce your grocery bill. Fill the rest of your plate with fruits, vegetables and whole grains.

Make casseroles for family meals. A half pound of cubed cooked chicken, cooked ground beef or ground turkey can feed a family of six when served in a casserole. Add a healthy whole wheat pasta or brown rice and frozen vegetables to the casserole.

Serve soups and stews. A small amount of meat is needed to create these filling and flavorful dishes. Soups and stews can be assembled in a crock pot in the evening, slow-cooked during day and will enable you to put your evening meal on the table in minutes - much more quickly than going to a fast food joint.

Brown bag it. Your bank account and your waistline will both thank you for taking a sandwich or leftovers to work for lunch. School lunches are generally a bargain price-wise, but they are high in sodium and fat. While the lunches at school offer a more balanced meal, if your children are in the habit of dumping the healthy part of the meal in the garbage, a lunch from home which includes your child's favorite nutrition-rich foods is a better choice.

When you are facing a hectic day and feel the urge for fast food, pick a restaurant which you know offers some healthful choices and decide what to order before you go in so you are not tempted by the sights and smells inside the restaurant...or, better yet, drive through and avoid those temptations.

When you opt to go out for casual dining, share an entrée or order an appetizer along with a side salad instead of an entree. Skip the soda for a healthy (and free) glass of water. You'll be amazed how this reduces your check.

Making simple changes like these can establish a lifetime of healthful eating habits for your children and benefit not only them, but society, too.

Source: "Beware of 'recession obesity'. Don't risk your children's health to save a few bucks."
By Dr. Tedd Mitchell, USA Weekend magazine, March6-8, 2009