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Read Dr. Elena Krasnov's Weekly Column in the Health & Fitness section of the 24 Hours Magazine. Look for new articles every week!

Monday, December 14, 2009

Eating Healthy is Not Expensive

Q: Dear Elena, I have been a stay at home mother of 3 for the past 8 years and recently had to go back to work as my husband lost his job.

I am no longer able to make the same meals due to time and financial limitations. I do want to maintain my kids health as much as possible. Could you tell me a few of the most inexpensive ways to maintain a healthy immunity?

A: A healthy diet can help you to keep your medical costs down so some things you cannot do without. However some things can be easily cut out of your budget and not compromise your health.

1. Go frozen

Frozen vegetables are usually fresher and cheaper than anything that can be found in the reduced produce section, especially as we are now in the winter season. Canned veggies are never as good and often have undesirable additives such as salt.

2. Shop locally

Your local produce stand or farmer's market can be a great source for healthy bargains. For the best deals, shop often and look for reduced produce or end-of-the-day specials. Learn to use root vegetables. They are cheap and nutritious. Get in the habit of cooking your own beans and lentils. Don't use canned, they are expensive and often have excessive salt. Since you are now working, plan your meals in advance. Beans need to be soaked in cold water overnight before they can be cooked. Invest in a pressure cooker, it can cook while you are away and have you dinner ready by the time you come home. It will also allow you to use cheaper cuts of meat.

3. Grow Your Own

Grow your favorite herbs in small pots by the kitchen window, and take a snip whenever you need it. Fresh herbs are usually expensive and wilt quickly. Growing your own will give you an endless supply of fresh, healthy herbs every time. Use of fresh herbs in daily meals is a good way to maintain a healthy immune system Think rosemary and sage.

4. Substitute Oil

Slash the fat grams in your cakes, muffins and other baked items by replacing the oil in recipes with an equal amount of no-sugar-added applesauce. It won't change the taste of your recipe, but it will change the healthfulness of it.

5. Skip the Salt and Sugar

Sodium lurks in lots of foods, and it's just not something that your body needs a lot of.  We tend to automatically add sugar and salt to our cooking.  Increase the use of fresh and dry herbs instead.

6. Don't use cheap substitutes. Stick to the real thing. Don't use artificial ingredients and cheap vegetable oil. Better use nothing if you cannot afford the real thing. Artificially hydrogenated vegetable oil is one of the worst things for your health. Stick to using good quality ingredients in small amounts. Your body will thank you for it. THINK QUALITY NOT QUANTITY and teach your family the value of eating healthy and in small portions.

7. Teach your husband the basics of shopping and cooking. Since he is not working he should not think of it as vacation, get him to help out. Role reversal works both ways.

All The Healthy Way articles:

Dr. Elena Krasnov is a registered Naturopathic Doctor and Clinic Director of the Toronto Naturopathic Clinic. Submit your questions online at 24hrs.ca

Co-written by Miranda Tallon-Malisani Holistic Nutritionist