Higher food prices can leave consumers feeling overwhelmed. Should we sacrifice eating nutrient-rich foods and eating a healthier diet because of the need to stick to our budgets? Other options may be available. Educating ourselves about what to consider while making food choices can help us to decide what we may simply need and what we simply want or like to eat.
“A health-focused diet can help maximize the food you get for your money, supports your health and overall well-being, and can help with prevention of long-term health issues that may lead to higher healthcare costs,” said Umo Callins MS, RD, CSSD, LD, CPT.
The benefits of eating nutrient-dense foods include experiencing improved energy; focus; mood and mental health; sleep hygiene; and improved immunity.
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“Even on a budget, making small changes like buying frozen or canned produce, making more meals at home, and choosing affordable whole foods like beans and lentils can make a big difference,” Callins shared.
Callins stated that frozen or canned fruits and vegetables are affordable, have a long shelf life, and can be just as nutritious as fresh options.
She added, “Just be mindful of options with added salt and sugar and try to avoid them.”
Consumers are sometimes cautioned about issues such as how much pesticides are found on fruits and vegetables. Callins stated that pesticide residue in produce tends to be substantially below the minimum threshold level that could cause harm or safety to the health of humans.
“A diet rich in produce provides antioxidants, essential nutrients, and fiber that outweigh the potential risks of pesticides for most people.”
Whether to buy farm-raised or wild-caught seafood is another topic that can leave consumers questioning what is best to do on a budget, although some people may not fully understand their differences.
“Farm-raised seafood comes from fish or shellfish raised in controlled environments like tanks, ponds, or coastal enclosures. It tends to be more widely available and affordable compared to wild-caught seafood which makes it more accessible. Depending on what fish are fed, farm-raised fish may have higher levels of omega-6 fatty acids, and less omega-3 fatty acids compared to wild-caught fish. There are some concerns about contaminants and the use of antibiotics in some fish farms, however, better aquaculture practices are taking place,” Callins said.
She further explained that instead of avoiding farm-raised fish, look for labels that say “responsibly farmed” or certifications like the Aquaculture Stewardship Council, indicating better practices.
Wild-caught seafood comes from natural habitats like rivers, oceans and lakes compared to seafood that has been raised in controlled environments such as fish farms.
“Since wild-caught seafood lives in its natural environment, it may have a more robust flavor. While it’s more expensive, buying wild-caught seafood occasionally may be worth considering due to its high nutrient quality and great taste, however, farm-raised fish is still a good option. Balance is key; choose what works for your budget while still aiming for a variety in your diet to get all the benefits seafood offers,” Callins also said.
Another way to enjoy quality, budget-friendly fish is to look for frozen, wild-caught fish. Callins explained that freezing locks in nutrients. Canned fish such as tuna, salmon, and sardines are cost-effective and rich in omega 3’s. She recommended aiming for varieties packed in water and with no added salt.
More expensive grass-fed meat and less expensive meat with antibiotics are two more purchasing options that can impact a meat eater’s budget.
“Grass-fed meat comes from animals that are primarily fed grass and forage. It tends to be leaner and higher in beneficial nutrients such as omega-3 fatty acids, and antioxidants. Meat with antibiotics refers to meat from animals that have been given antibiotics during their lifecycle, typically for disease prevention,” said Callins.
If the grass-fed beef price does not fit your budget, grain-fed beef is still a high-quality protein source. It also provides iron and other key nutrients.
Growing vegetables and herbs indoors is another great option, even if you live in a city without indoor space or quality soil.
“For example, herbs like mint, parsley, and basil are great for indoor gardening because they don’t require a lot of room and grow well in small pots on a sunny windowsill.”
Learn more about Callins via https://wellrootedhn.com.