Healthy Grocery Shopping On Budget - 47 ABC - Delmarva's Choice

Healthy Grocery Shopping On Budget

Posted: Updated:

WORCESTER CO., Md. - With the first day of spring right around the corner and summer on it's way, many people are hitting the gym to get in shape, but eating right is just as important, although it can be expensive.
 
In honor of National Nutrition Month, the Worcester County Health Department is giving grocery store tours, helping people learn to shop and eat healthy on a budget.

First up, produce.  Kathy Wool, a registered dietician with the Worcester County Health Department says this is the key to a health diet.  "The thing that we really enforce to get people to improve their diets is more fruits and vegetables," says Wool.

While fresh produce is ideal, it's not always practical.  One of the biggest worries with fresh fruits and vegetables is wasting it.  You spend the money, but it can go bad quickly, so experts recommend stocking up on flash frozen produce to stretch your dollars and your meals.

Low carb diets may be popular, but you don't have to completely slice bread out of the picture.  Kathy says it's about eating better, so focus on two things, fiber and ingredients.

If the fiber is at least 5 grams, it's a high fiber bread, and if you're looking for whole wheat bread, the first ingredient on the label should be "whole wheat flour."

At the grocery store, knowledge equals savings, which means do a lot of reading, and at least a little bit of math.

With busy work and family schedules, frozen meals might seem easy, but they can be high in sodium and packed with preservatives, but how do you know how much is too much?  Kathy recommends the "5-20" rule.  Reading the nutritional facts on the label, 5% is low and 20% is high.

Looking at a label, Kathy says "I can go right here and see that it's 8 % fat, which tells me it's right near that 5, so this is a low fat item.  When I get to the Sodium, I see it's 25%.    

One area that's pretty safe - yogurt; experts recommend going Greek.  While in their pure, unsweetened form, any yogurt is a good addition to a healthy diet, the Mediterranean counterpart, compared to regular yogurt is highly condensed; taking much of the whey, lactose, and sugar out the equation, packing it all in to a container with the same amount of calories.

Instead of buying the kind with "fruit at the bottom," Kathy suggests buying frozen fruit and adding it to the plain variety, that way, you control calories and sugar being added.

At the end of the day, it all comes down to portion size.  Buy what you need, and leave the rest on the shelves...keeping the dough in your pockets and off your waistline.

 

 

  • Most Popular StoriesMost Popular StoriesMore>>

  • Delaware Man Accused Of Assaulting Woman In OC

    Delaware Man Accused Of Assaulting Woman In OC

    Wednesday, July 30 2014 11:08 AM EDT2014-07-30 15:08:04 GMT
    OCEAN CITY, Md. - A Delaware man has been arrested, after he allegedly assaulted a woman in a local beach town.More >>
    OCEAN CITY, Md. - A Delaware man has been arrested, after he allegedly assaulted a woman in a local beach town.More >>
  • Homeless Sex Offenders

    Homeless Sex Offenders

    DELAWARE - Individuals featured in this slideshow are NOT wanted. They are sex offenders who have registered with Delaware State Police as homeless. These are public notifications.More >>
    DELAWARE - Individuals featured in this slideshow are NOT wanted. They are sex offenders who have registered with Delaware State Police as homeless. These are public notifications.More >>
  • One Of Wicomico Co.'s Most Wanted Arrested In PA

    One Of Wicomico Co.'s Most Wanted Arrested In PA

    Tuesday, July 29 2014 12:21 PM EDT2014-07-29 16:21:36 GMT
    WICOMICO CO., Md. - A man Police in Wicomico County have been searching for, for three years, has been apprehended. The Wicomico County Sheriff's Office says on July 23rd, an Officer from the Mt. JewettMore >>
    WICOMICO CO., Md. - A man Police in Wicomico County have been searching for, for three years, has been apprehended.More >>
  • ContestsMore>>

  • Midway Speedway Giveaway

    Midway Speedway Giveaway

    Thursday, June 26 2014 7:57 AM EDT2014-06-26 11:57:18 GMT
    Enter to win a Midway Speedway Four Person Park Pass This includes all day at the waterpark, four choice tickets (good for any ride or attraction) and a round of fire mountain golf. Rules No purchaseMore >>
    Enter to win a Midway Speedway Four Person Park Pass This includes all day at the waterpark, four choice tickets (good for any ride or attraction) and a round of fire mountain golf. Rules No purchaseMore >>
  • Teacher Who Makes A Difference

    Teacher Who Makes A Difference

    The WMDT 47 Teachers Who Make a Difference Contest is Sponsored by Accurate Optical: "Encouraging children of all ages to come in for an annual eye exam to help them see better in school." Each month weMore >>
    The WMDT 47 "Teachers Who Make a Difference" Sponsored by Accurate Optical Encouraging children of all ages to come in for an annual eye exam to help them see better in school.More >>
Powered by WorldNow
Powered by WorldNow All content © Copyright 2000 - 2014 WorldNow and WMDT. All Rights Reserved. For more information on this site, please read our Privacy Policy and Terms of Service.