Freezer Health

"I don't have time to cook so I just take something out of the freezer."  Freezer items are great to keep on hand for those times when time is limited or you just do not feel like cooking; however, the "something" that is taken out is often unhealthy but it does not have to be.  If the item is convenient but unhealthy, why buy it?  The commissary freezer has many nutritious, low-fat items that are just as convenient as those unhealthy ones. 

Here are some hints to help you make the best choices:

• Frozen vegetables:  The ones without added butter or sauce are the best, not to mention, the least expensive.  Those extra sauces can add fat and calories to your diet.  Get the plain vegetables and add your own seasoning.  Frozen vegetables can also be easily be made into a stir-fry on some instant brown rice. 
• Frozen fruit:  Quick thaw in warm water and add to smoothies, yogurt or cereal.  It is also a great way to get berries when they are not in season.
• Meat & Poultry:  The same rules apply as with buying fresh meat/poultry.  Opt for lower fat versions.  Stay away from breaded chicken.  Even though the instructions say to bake at home, the chicken was deep fried at the manufacturer.  Boneless, skinless chicken breasts should be a staple in your freezer. They can be quickly thawed and baked whole or cut into strips and added to a stir-fry.  You can also make your own healthy version of chicken nuggets by slicing the breasts and then dredge in flour, egg whites and breadcrumbs.  Bake until done. 
• Frozen dinners:  Who could guess how much fat and salt could be packed into a small frozen meal? How do you pick a good one?  Look for one that contains a lot of vegetables (preferably at least 1/2 of the food is vegetables) and, if it contains meat, the meat is grilled, baked or stir-fried, not deep fried.  Also, read the label to see what kind of sauce is used. White or cream sauces tend to be very high in calories. 
• Brand names:  Some brands are known for their healthy items such as Healthy Choice and Lean Cuisine.  These brands limit added fat, sugar and calories. 
• Be careful of "organic" or "natural" products.  Just because an item is "organic" or "natural" does not mean it is low in sodium or fat.  For example, organic chicken nuggets may be made with organic chicken, organic eggs and organic breading but they are still deep fried adding fat to the product.

Go ahead and keep convenient food in your freezer just don't let it be an excuse to eat poorly.

The Cost for 9 Servings of Fruits and Veggies

I thought I would continue on the same theme as the last blog - the cost of eating healthy.  This time we will look at the cost of fruits and vegetables.

The Food Guide Pyramid recommends 2 1/2 cups of vegetables and 2 cups of fruit per day for the average person eating 2000 calories per day.  These numbers drop or increase slightly depending on your calorie needs.  Another way of stating this is in servings with 1/2 cup equaling a serving.  Two and a half cups vegetables and 2 cups of fruit equal a total of 9 servings of fruits and vegetables per day. 

About two years ago, I got tired of hearing people complain how much fruits and vegetables cost but yet, they could afford cigarettes.  I decided to compare the cost of 9 servings of produce with a pack of cigarettes.  We already know which is better for our health but I wanted to see which was better for our wallet.  The results were surprising.  In 2009, the average cost of a pack of cigarettes at the PX ($3.00/pack) was about the same as 9 servings of fruits and vegetables at the commissary ($2.97).   I even designed two sample menus to make sure I did not choose the cheapest fruits and vegetables.  I updated the prices earlier this month and found the price of cigarettes has increased more than the price of food.  The average price for a pack of cigarettes is $3.75 (single pack, not from a carton).  The average of my two sample menus is $3.10. 

How much you spend does depend on which ones you choose and the form it comes in.  All fruits and vegetables that you eat do not have to be fresh.  Canned, frozen and dried varieties are comparable in nutrients and are usually less expensive.  For this comparison, I used a combination of fresh, frozen, canned and dried produce available at the commissary on March 8, 2011.  Here is the comparison:

As you can see, the cost can vary quite a bit depending on which fruits and vegetables you choose.  Sample menu 1 is almost one dollar higher than sample menu 2 simply because of the spinach (2 cups of leafy greens equal 1 serving of vegetables) at lunch.  Using a different, less expensive lettuce would have brought the cost down to around $3.00 for the day. 

The price for a fresh serving of fruit or vegetable (1/2 cup or a medium piece of fruit) is approximately $.50 or less and the cost for a serving of canned fruit or vegetables is around $.20 per serving.  Is this really expensive? 

How can you keep the cost of fruits and vegetables low?

• Choose fresh fruit and vegetables when they are in season.  For example, strawberries are very expensive in January but much more affordable in the spring when they are in season.  Some produce such as onions and potatoes do not really have a season and their price should stay fairly constant throughout the year.
• Frozen vegetables are a great option and very inexpensive.  I used the family size bags for this comparison to keep the price low.  Watch out for frozen vegetables with added cream or cheese sauces that add extra calories and fat.
• Canned vegetables are another affordable option.  Read the nutrition facts panel to choose the ones with the least amount of salt.  Rinsing the vegetables is another way to decrease the salt.
• Canned fruit is great to keep on hand especially when fresh fruit is at a premium.  Opt for the ones in their own juices or in water.  If you have to get the ones in syrup, you can always rinse the fruit to wash off the added sugar.
• Frozen fruit tends to be more expensive, but if you love berries during the winter this is your best bet.
• Dried fruit, such as raisins and dates, is affordable but other types such as dried cranberries are more expensive.  Some dried fruit has added sugar so be sure to read the label. 

For $3.75 you can buy yourself some cancer causing chemicals or for $3.10 you can get a day's worth of vitamins, minerals, fiber, and carbohydrates.  Just like in the previous post, it just comes down to choices.

Choices

One of the most common excuses to not eat healthy is "eating healthy is more expensive".  While some healthy foods are expensive, healthy eating does not have to be.  To verify this, I went to the commissary on March 1, 2011 and looked at 12 different food items and compared their price to an healthier alternative. I found that many of the foods on my list were the same price or even more expensive than the healthier version (usually because it is less processed and contains less added sugars and fats). 

The items I choose do not cover all the different food groups.  I tried to choose foods that were essentially the same, just healthier.  If the alternative contained any extra preparation, I did not look at it (except for the potato).
 
As you can see above, a package of whole wheat tortillas are the exact same price as the white tortillas.  The whole wheat tortillas contain an extra 25 vitamins and minerals that are lost in the processing of white flour.  Home Pride white bread is actually more expensive than the whole wheat variety.

A bag of 12 whole fat cheese sticks are almost a full dollar more than the 2% variety.  I personally cannot tell the difference in taste between the two.

The flavored oatmeal is more expensive than the plain oatmeal due to the added sugars.  That "peaches and cream" oatmeal does not contain any peaches, at least not enough to count towards your total for the day. It is mostly sugar and flavorings.  An even cheaper option is to buy the big canisters of oatmeal rather than the individually packaged servings.

I'm not sure why Fruit Loops are more expensive than Cheerios.  Maybe the extra sugar in the Fruit Loops?

Nutrigrain bars are definitely cheaper than granola bars, however, look at what you are paying for.  Nutrigrain bars now are made with some whole grain flour but it is not 100% whole grain.  That fruit filling is just like the flavoring in the oatmeal - sugar and flavorings. The Fruit and Nut bars are just that - dried fruit and nuts.  There is some sugar to hold it together but they have more fiber and nutrients than the Nutrigrain bars. Granola bars are slightly less expensive than a Hershey Bar.  A bar made of whole nuts or a bar of sugar for the same price?  Which is the better value?

Triscuits and the Kashi Crackers are essentially the same cracker and are both healthy choices. It is interesting that the Triscuits are more expensive than Kashi who has a reputation of being "gourmet" so more expensive.

Potato chips vs a potato.  Okay, there is more work involved cooking a potato.  The manufacturer adds $2.00 per pound to slice and fry that potato for you.

Just feel like munching?  Raisins are not only healthier but they are cheaper too!

Need a quick snack for a sack lunch?  Do you choose a bag of chips or an apple?  Think chips are more convenient?  Really...how hard is it to wash an apple?

One hundred percent juice is a bit pricer than Hawaiin Punch which is basically sugar water.  With the juice you get some vitamins and minerals.  Be sure to read the label on any fruit flavored beverage to see the percentage of real juice.  Some have one "5% juice" or read "contains no juice". 

As you can see, eating healthy depends on the choices you make as  much as the price of the food.  For the items where the healthier option is slightly more expensive, ask yourself if the extra vitamins and minerals are worth the few extra cents.  But if the price of the two items are exactly the same, which will you choose?