Nutrition-Bites-Eat-Healthy-and-Save-Money

Nutrition Bites: Eat Healthy and Save Money

Eating healthy can have many different definitions, but often times what comes to mind when trying to eat healthy is the word “expensive.” Not buying wisely can result in overspending. Here are some tips on how to eat healthy without breaking the bank.

Shop in season
By shopping for fruits and vegetables that are in season you are able to get the most bang for your buck. In the months of September and October, apples, green beans, okra, peppers and potatoes (just to name a few) grow abundantly. This will decrease the prices in grocery stores, so be sure to take advantage and enjoy an extra side of okra at dinner. If you are unsure of what produce is in season, you can check out Sustainable.org. This website shows what produce is in season, and therefore, cheaper for each month.

Fresh, frozen or canned?
Fresh, frozen, and canned produce (fruits and vegetables) can all be healthy options. Fruits and vegetables that are frozen or canned are harvested at their peak of ripeness, therefore they are not "less healthy" than fresh produce. One thing to be cautious of when choosing frozen or canned produce is what else is in the container. For example, avoid frozen broccoli with cheese sauce. Choose plain frozen broccoli and season to your liking. With canned vegetables, choose the lower sodium or no salt added option, and for canned fruits choose those that are packed in 100% juice. So, in order to get the most for your money and health, choose fresh in-season produce, or frozen or canned options when not in season.

Shop at farmers' markets
Shopping at local farmers’ markets not only helps the community but can also reduce the grocery bill. Farmers’ markets provide fruits and vegetables that are grown in the surrounding areas. Buying directly from farmers cuts the cost of products and guarantees the best of seasonal fruits and vegetables. Eatwellguide.org is a great website that shows all of the farmers’ markets in a certain area, the hours of operation, and some of the produce they offer.

Try this recipe as a side dish, throw it over rice or on top of a salad:
Sauteed Okra recipe:
Ingredients:

  • 3/4 cup diced onions
  • 10-15 okra
  • Pepper and garlic powder for taste
  • Olive oil

Directions:

  • Dice onions
  • Slice okra into 1/4-inch rounds
  • Toss okra and onions in olive oil, pepper and garlic powder
  • Saute until okra is slightly browned

By Rachel Pfister, Dietetic Intern, Tulane University
Photo: Tulane PRC stock image

(Nutrition Bites is a recurring feature that appears regularly in the Tulane PRC's e-newsletters and covers nutrition and health tips. If you have any suggestions for Nutrition Bites topics, please contact Naomi Englar at nking2@tulane.edu or 504-988-7410.)

Topics:   nutrition , diet , food environment , food marketing

Other Related Posts

If-you-serve-it-will-they-eat

If you serve it, will they eat?

Food Environment Research Special Interest Projects (SIPs)

Published: June 13, 2017

When it comes to healthy eating for kids, public health experts often look to schools for answers because children spend much of their time and consume much of their calories there. And thanks to national childhood obesity initiatives over the past several years, salad bars are showing up in schools across the country. But do they work? In New Orleans, the national Let's Move! Salad Bars to Schools initiative donated salad bar structures to 43…

Read More

Shopping-at-farmers-markets-and-preparing-food-at-home-are-key-in-healthier-diet

Shopping at farmers markets and preparing food at home are key in healthier diet

Core Research Food Environment Research

Published: June 08, 2017

When residents of two New Orleans neighborhoods tended to shop at a farmer's market or prepare food at home, they also tended to eat more fresh fruits and vegetables, according to a recently published study by the Tulane Prevention Research Center (PRC). The study was published in the journal Preventive Medicine Reports in June 2017, and study authors included partners from the project's steering committee. (Click the picture above to see the committee members who…

Read More

Tulane-PRC-receives-grant-to-support-long-standing-local-committee-for-healthy-food-access

Tulane PRC receives grant to support long-standing local committee for healthy food access

Food Environment Research Special Interest Projects (SIPs)

Published: June 08, 2017

Building on its history to improve the availability of fresh, healthy foods in New Orleans, the Tulane Prevention Research Center (PRC) was recently awarded funding from the W. K. Kellogg Foundation to support the work of the New Orleans Food Policy Advisory Committee to increase healthy eating opportunities for children and families. "FPAC is grateful for the opportunity to continue our work to guide New Orleans toward a healthier, more sustainable food system," said Elisa…

Read More

Tulane-graduate-student-works-with-community-to-enhance-greenway-

Tulane graduate student works with community to enhance greenway

Education & Engagement

Published: June 05, 2017

As New Orleans continues to roll forward new initiatives to create a more active and healthy community, one Tulane graduate had the opportunity to support one – the city's longest linear public park – as part of Tulane Prevention Research Center’s (PRC) Health Promotion Practicum program. The Lafitte Greenway is a 2.6-mile multi-use trail that allows both pedestrians and cyclists to travel from Mid-City to the French Quarter while connecting neighborhoods, green spaces, and recreation…

Read More

Staff-Spotlight

Staff Spotlight

Education & Engagement

Published: June 02, 2017

Megan Knapp, MPH, is a doctoral student and research assistant at the Tulane Prevention Research Center (PRC). She supervises data entry and assists with PRC activities that aim to reduce or prevent overweight and obesity in the Greater New Orleans area. As a PhD student at Tulane University School of Public Health and Tropical Medicine, she is studying under the Department of Global Community Health and Behavioral Sciences. She is a graduate of Emory University…

Read More

PRC-network-hosts-Food-and-Obesity-Symposium

PRC network hosts Food and Obesity Symposium

Education & Engagement Food Environment Research

Published: June 02, 2017

More than 100 people gathered in Philadelphia this spring to discuss the availability and marketing of healthy and unhealthy food in their communities. The University of Pennsylvania Prevention Research Center (UPenn PRC) hosted the day-long symposium "Accelerating Policies & Research on Food Access, Diet, and Obesity Prevention" on April 28. The meeting brought together prevention health researchers and public health advocates to discuss today's food environment and focus on future directions for this important health…

Read More

Message-from-the-Director

Message from the Director

Education & Engagement

Published: June 02, 2017

Lots of exciting stuff coming up. The Tulane Prevention Research Center is hosting two community events and we look forward to seeing you there. The Movin' for LIFE 9th Ward Family Health Fair will be held at St. Mary of the Angels Church Gym, 3501 N. Miro St., New Orleans LA, on Saturday, August 12, 2017, from 10 am to 3 pm. Movin' for LIFE is encouraging families to come and have fun, learn about…

Read More

Community-Partner-Updates

Community Partner Updates

Education & Engagement

Published: June 02, 2017

See what our Community Advisory Board (CAB) members and partners have been up to! Click on the photo for a gallery of pictures and read updates below. To find out more about our partners, click here to visit our Community Partners page. PHOTO 1: This spring the New Orleans Health Department announced a partnership with bike advocacy nonprofit Bike Easy and the New Orleans Police Department to train PE teachers and crossing guards at 10…

Read More

Tulane-and-City-of-New-Orleans-launch-bike-share-surveys

Tulane and City of New Orleans launch bike share surveys

Education & Engagement

Published: June 02, 2017

The Tulane University community and residents across the city of New Orleans are being asked to voice their opinions and thoughts about bike share in two separate surveys. What is bike share? In Fall 2017, the City of New Orleans will launch a bike share system, powered by Social Bicycles (SoBi). Bike share technology offers online and on-the-spot opportunities to reserve and rent a bike that will take you where you need to go. At…

Read More

Nutrition-Bites-Making-Smart-Food-Choices-at-Festivals

Nutrition Bites: Making Smart Food Choices at Festivals

Education & Engagement

Published: June 01, 2017

As the summer months approach, so do a wide variety of food and music festivals. The summer includes French Market Creole Tomato Festival, ESSENCE Festival, Satchmo SummerFest, and the list goes on and on. With so many delicious food and drink options to be found, it can be tough to make healthy choices. Below are some simple tips on how to enjoy the festivals throughout the season without packing on the extra pounds. Keep portions…

Read More

canary