Healthy Grocery Shopping on a Dime

How to get affordable, delectable, cancer-fighting delights

Focused on Health - August 2009

By Rachel Winters

Alaina Spaniol contributed to this article.

In today’s troubled economy, saving money is a hot topic. No matter what gets cut from your budget, however, fresh and healthy foods shouldn’t be taken off the list.

For years, research has proven that a healthy lifestyle helps prevent certain types of cancer. Many experts suggest eating fruits and vegetables, fresh seafood or other lean meats, and plenty of whole grains as part of a cancer prevention diet.

“There is some truth to the famous saying ‘You are what you eat,’” says Dena Norton, R.D., L.D., a senior clinical dietician at M. D. Anderson. “More and more research is proving that statement true with respect to cancer risk. Studies show that at least one-third of all cancers can be prevented with diet and exercise.”

So how do you put health first without spending a fortune on pesticide-free produce, and organic meat and dairy products? There are many ways to be a savvy grocery shopper and still fill your family’s stomachs with nutritious, cancer-fighting foods. And, we aren’t just talking about clipping coupons.

Top 3 cost-cutting tips

Below are Norton’s top three cost-cutting tips to take to the grocery store.

1. Eat less red meat.

Many people may not look at the side of baked beans on their plate, or at the refried beans buried at the bottom of their taco, and think protein, but they’re mistaken.

“Substitute more expensive meat products with plant-based proteins such as beans, lentils and tofu,” Norton says. “These delicious meat substitutes are healthier options that will make your stomach and your wallet happy.”

Diets high in red meat (beef, pork and lamb) – and especially processed meats (such as hot dogs) – significantly increase your risk of colorectal cancer, says the American Institute for Cancer Research.

2. Organic food is not a must.

“Don’t worry too much if a food is not marked ‘organic,’” Norton says.

Farmers use fewer pesticides and chemicals to grow organic foods, but researchers still need to do more studies to know if they are better for your health.

Many fruits and vegetables, not grown organically, have fewer chemical remains after washing and are considered “cleaner,” including:

Onion
Avocado
Sweet Corn
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomato
Sweet Potato

“You don’t have to buy organic if a fruit or vegetable is not in the list above,” Norton says. "The nutritional benefits of eating any fruit or vegetable is greater than any possible risks from pesticides and chemicals.”

Major public health and cancer organizations continue to encourage people to eat fruits and vegetables, whether they’re organic or not.

3. Buy frozen or canned produce.

“Frozen produce is a fantastic substitute for fresh produce because it’s often frozen immediately after harvesting and can be purchased year-round,” Norton says.

Frozen produce is usually cheaper than fresh and has a longer shelf life. This means that you can stock-up on healthy choices without having to worry about the food going bad.

“Canned fruits and vegetables lose some nutrients in processing but are certainly affordable and an acceptable option if you can’t get fresh or frozen. Just avoid those packed in sugar or syrup.”

Even more fantastic finds

Buy in bulk. Some wholesale markets offer a variety of high quality produce and fish at low prices when you buy large quantities. You also can find great deals on nuts, brown rice, whole-wheat pasta and natural peanut butter. Can’t use it all? Shop with a friend, and split both the grocery and transportation costs.
Read your weekly supermarket circulars. Go to the website of your favorite supermarket, and make sure you’re on their mailing list. Then, plan each week’s menu around the fresh produce or lean meats that are on-sale.
Join a co-op. You’ll pay a weekly, bi-weekly or monthly fee in exchange for a whopping order of fruits and vegetables. If you can’t use them all at once, find a friend to split the cost and share the goods. Some co-ops send produce directly to your door, saving you gas money.
Bring your own bag. Many stores give discounts to shoppers who bring their own bags. It saves you money and helps the environment.
Make a weekly menu before you go grocery shopping. This will prevent your groceries, especially fresh fruits and vegetables, from going to waste. You also won’t buy items you don’t need.
Don’t buy food low in nutrients, no matter how good the sale. It’s easier to follow a healthy eating plan when you don’t have temptation in the pantry.
Go to your nearest dollar store. You might be surprised to find that many actually carry quality produce for – you guessed it – a dollar!
Purchase seasonal fruits and vegetables. They are much cheaper than their off-season counterparts are. They tantalize your taste buds because they are at their peak of freshness.
Skip buying pre-cut and pre-seasoned meats, fruits and vegetables. These time-savers always end-up costing more than their unpeeled or whole counterparts. If you can, spare a few extra minutes to cut and season while you prepare your meal or have the family chip-in to help. It will save you big bucks in the end.

Ready, set, go! Make your list, check it twice, and get shopping. No matter what your budget, nutritious foods that help reduce cancer risks can still be at the top of your list.