FORT WAYNE, Ind. (Indiana's NewsCenter) - Is it possible to eat healthier and save money at the same time? By scratching 13 items off your grocery list, you could be keeping cash in your wallet and improving your health.
"If health is a priority of yours, short term and long term, then you must invest in this now," says Dr. Jeff Gladd, local physician and Medical Director of GLADDMD.com.
For starters, ditch the expensive bottled water.
"You're paying a huge luxury tax on having bottled water. For what you're getting is mainly municipal source water. It's no different than tap water," says Dr. Gladd.
Sheila O'Rourke, Assistant General Manager of 3 Rivers Co-Op and Deli, says, "A better option is get your five gallon at home jug and buy a travel jug."
Dr. Gladd adds that chemicals from plastic bottles also get into the water during temperature changes... so opt for steel or glass travel jugs.
Some of the worst items you can buy are boxed entrees or side dishes.
"The preservatives needed, the high amount of sodium and salt needed to preserve that, the taste and artificial flavorings that are put in there - none of those things are consistent with health," says Gladd.
The same goes for anything individually packaged. It's cheaper to buy in bulk and cook at home.
"When you start to read that label and you can't envision yourself making that from scratch, then you ought to walk away and either make something from scratch or find something with a cleaner ingredient label," says Gladd.
O'Rourke says, "If you take an hour on Saturday or Sunday or your day off and make a soup, a home-made soup, you can make a batch that is going to last you through the week."
Next time skip those "gourmet" frozen veggies.
"By them clean," says O'Rourke. "Don't buy them with sauces or things like that. You can do that at home. That's easy and it is much cheaper."
And energy bars aren't all their cracked up to be either.
"The power bars and the packaged bars, it is candy like yogurt is now days. Unless you're eating plain yogurt, your yogurt is candy," says Dr. Gladd.
Don't waste your money on iced tea mixes or bottles of tea either.
"To make a gallon of tea it takes three or four tea bags and that gallons probably going to last you the week," suggests O'Rourke.
Bags of pre-made salads are also expensive and often coated in preservatives. And believe it or not, you're throwing away money when filling your spice rack too. So next time just buy what you need.
"It's almost always under a dollar, whatever you're buying, compared to three or four dollars if you're buying a jar of something," says O'Rourke.
Dr. Gladd offers some words of wisdom. "Most of the food you're buying should go bad. It's just a good rule of thumb to live by. We should be grocery shopping more often than once a week or once every other week. We should be grocery shopping every other day, or every day if you can."
O'Rourke says it's all about moderation. "A little bit of anything probably isn't going to hurt us, but a lot of something?"
This is a complete list of 13 foods you should never buy again, courtesy of Reader's Digest:
1. "Gourmet" frozen vegetables.
Sure, you can buy an 8-ounce packet of peas in an herbed butter sauce, but why do so when you can make your own? Just cook the peas, add a pat of butter and sprinkle on some herbs that you already have on hand. The same thing goes for carrots with dill sauce and other gourmet veggies.
2. Microwave sandwiches.
When you buy a pre-made sandwich, you're really just paying for its elaborate packaging — plus a whole lot of salt, fat, and unnecessary additives. For the average cost of one of these babies ($2.50 to $3.00 per sandwich), you could make a bigger, better, and more nutritious version yourself.
3. Premium frozen fruit bars.
At nearly $2 per bar, frozen "all fruit" or "fruit and juice" bars may not be rich in calories, but they are certainly rich in price. Make your own at home — and get the flavors you want. The only equipment you need is a blender, a plastic reusable ice-pop mold (on sale at discount stores for about 99 cents each), or small paper cups and pop sticks or wooden skewers.
To make four pops, just throw 2 cups cut-up fruit, 1 tablespoon sugar, and 1 teaspoon lemon or lime juice into a blender. Cover and blend until smooth. You might wish to add 1 to 2 tablespoons of water so the final mix is a thick slush. Pour into 4-ounce pop molds or paper cups, insert sticks, and freeze until solid.
4. Boxed rice “entree” or side-dish mixes.
These consist basically of rice, salt, and spices — yet they're priced way beyond the ingredients sold individually. Yes, there are a few flavorings included, but they're probably ones you have in your pantry already. Buy a bag of rice, measure out what you need, add your own herbs and other seasonings, and cook the rice according to package directions.
5. Energy or protein bars.
These calorie-laden bars are usually stacked at the checkout counter because they depend on impulse buyers who grab them, thinking they are more wholesome than a candy bar. Unfortunately, they can have very high fat and sugar contents and are often as caloric as a regular candy bar. They're also two to three times more expensive than a candy bar at $2 to $3 a bar. If you need a boost, a vitamin-rich piece of fruit, a yogurt, or a small handful of nuts is more satiating and less expensive!
6. Spice mixes.
Spice mixes like grill seasoning and rib rubs might seem like a good buy because they contain a lot of spices that you would have to buy individually. Well, check the label; we predict the first ingredient you will see on the package is salt, followed by the vague "herbs and spices." Look in your own pantry, and you'll probably be surprised to discover just how many herbs you already have on hand. Many cookbooks today include spice mix recipes, particularly grilling cookbooks. But the great thing about spice mixes is that you can improvise as much as you want. Make your own custom combos and save a fortune.
7. Powdered iced tea mixes or prepared flavored iced tea.
Powdered and gourmet iced teas are really a rip-off! It's much cheaper to make your own iced tea from actual (inexpensive) tea bags and keep a jug in the fridge. Plus, many mixes and preparations are loaded with high fructose corn syrup and other sugars, along with artificial flavors. So make your own, and get creative! To make 32 ounces of iced tea, it usually takes 8 bags of black tea or 10 bags of herbal, green, or white tea. Most tea-bag boxes have recipes, so just follow along. If you like your tea sweet but want to keep calories down, skip the sugar and add fruit juice instead.
8. Bottled water.
Bottled water is a bad investment for so many reasons. It's expensive compared to what's coming out of the tap, its cost to the environment is high (it takes a lot of fossil fuel to produce and ship all those bottles), and it's not even better for your health than the stuff running down your drain!
Even taking into account the cost of filters, water from home is still much cheaper than bottled water, which can run up to $1 to $3 a pop.
If you have well water and it really does not taste good (even with help from a filter), or if you have a baby at home who is bottle-fed and needs to drink safe water, buy jugs of distilled or "nursery" water at big discount stores. They usually cost between 79 cents and 99 cents for 1 gallon (as opposed to $1.50 for 8 ounces of "designer" water). And you can reuse the jugs to store homemade iced tea, flavored waters, or, when their tops are cut off, all sorts of household odds and ends.
9. Salad kits.
Washed and bagged greens can be a time-saver, but they can cost three times as much as buying the same amount of a head of lettuce. Even more expensive are "salad kits," where you get some greens, a small bag of dressing, and a small bag of croutons. Skip these altogether. Make your own croutons by toasting cut-up stale bread you would otherwise toss, and try mixing your own salad dressing.
10. Individual servings of anything.
The recent trend to package small quantities into 100-calorie snack packs is a way for food-makers to get more money from unsuspecting consumers. The price "per unit" cost of these items is significantly more than if you had just bought one big box of cheese crackers or bag of chips. This is exactly what you should do. Buy the big box and then parcel out single servings and store them in small, reusable storage bags.
11. “Snack” or “lunch” packs.
These "all-inclusive" food trays might seem reasonably priced (from $2.50 to $4.00), but you're actually paying for the highly designed label, wrapper, and specially molded tray. They only contain a few crackers and small pieces of cheese and lunchmeat. The actual edible ingredients are worth just pennies and are filled with salt.
12. Pre-formed meat patties.
Frozen burgers, beef or otherwise, are more expensive than buying the ground meat in bulk and making patties yourself. We timed it — it takes less than 10 seconds to form a flat circle and throw it on the grill! Also, there's some evidence that pre-formed meat patties might contain more e. coli than regular ground meat. In fact, most of the recent beef recalls have involved pre-made frozen beef patties. Fresh is definitely better!
13. Tomato-based pasta sauces.
A jar of spaghetti sauce typically runs $2 to $6. The equivalent amount of canned tomatoes is often under $1. Our suggestion: Make your own sauces from canned crushed tomatoes or fresh tomatoes — particularly in the summer, when they are plentiful, tasty, and cheap. The easiest method is to put crushed tomatoes (canned or fresh) into a skillet, stir in some wine or wine vinegar, a little sugar, your favorite herbs, and whatever chopped vegetables you like in your sauce — peppers, onions, mushrooms, even carrots — and let simmer for an hour. Adjust the flavorings and serve. Even better: Coat fresh tomatoes and the top of a cooking sheet with olive oil and roast the tomatoes for 20 to 30 minutes at 425˚F before making your stovetop sauce. Delicioso!
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