consciouseating


a Tight Budget Tips to Get Top Value from Each Dollar by Kathleen Barnes


Good Food on F


or many, the recent economic downturn has affected the way we shop for food. Even families that cook dinner at home most nights are struggling to afford the ingredients to make healthy meals, says Laura Seman, a senior man- ager for Cooking Matters, a national program that educates families in need about reaping the most from local food resources. “Putting good food on the family table on a five-or- six-dollar-a-day per person budget is tough, but it’s possible,” advises Nutritionist Dawn Undur- raga, a registered dietitian and co-author of the Environmental Working Group’s online publication, Good Food on a Tight Budget. “Even eating for one is doable for under $200 a month. When you fill your cart with the foods listed, you’re building health, lower- ing exposure to agricultural chemicals, protecting the environment and cutting grocery bills.”


In con-


sidering how consumers can maximize nutritional value in their spending, researchers examined 1,200 foods to help


people get


beyond the common


perception that eating healthy is expen-


sive. “We looked at food prices, nutrients, pesticides,


environmental pollutants and artificial ingredients,” says Undurraga. “Then we chose the top 100 or so, based on balancing all of those factors.”


Think Outside the Box Some of the EWG findings might surprise many of us:


4 Raw cabbage is the top-ranked food because of its price and high nutritional value as a cruciferous vegetable. For less than 10 cents a serving, it poses far fewer calories than pota- toes and is a worthy addition to salads, soups and stir-fries.


4 The next highest marks for price and nutrition spotlight carrots, bananas, pears, watermelon and frozen broccoli, each at less than 30 cents a serving.


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