UNDOING CONVENIENCE FOOD
For example, do you know that in the time it takes to make boxed Mac and cheese, you could have made it from scratch? Plus you control ALL of the ingredients, and honestly it tastes better. So, why do we use the box? Because we are conned into believing that it takes too much time and effort to make the real deal. The same goes for bread. Have you looked at the ingredient list on a loaf of white bread lately? You need a PhD. to understand it. Now why would you want to put all of those chemicals into you children’s and your body? For around $100 you can buy a bread machine (mine is a hand-me-down that has zero functions other than crust color and bread type), and if your family is like mine, what you would spend on 1 months worth of eatable toilet paper (as one doctor described conventional white bread to me) you could buy all of the ingredients to make 3 months worth of different whole grain no preservative, healthy bread for your troop. And let me tell you, it makes the house smell great, it take less than 10 minutes to pour everything in the machine, and you can have it fresh bread whenever you want it. The added bonus is that the kids can help you measure the ingredients creating a fun bonding leaning experience. In my home they beg to make bread.
Now is usually when the nay sayer’s chime in with the “I don’t have the time!” Um, yes you do. If you are willing to drive them from dance, soccer, wrestling, football, and everything in between to help them stay active and strong; then why would you not take an extra 10 to 30 minutes a day to make healthy fresh foods for them? We all want what is best for our children. We push them to do well in school; we involve them in sports and other activities. So why would we not teach them to eat well? Proper food choices will stay with them for the rest of their lives. The sad thing is that it seems to be the last thing on our priority list. Even if you shop at amazing stores that sell organic everything, look at the packaged foods. You will still find high sodium levels, preservatives, and loads of extra fats. Just because they charge extra $$$ doesn’t mean it’s better.
It’s not old fashioned to cook from scratch, it smart. When I was first starting out as a wife and mother, I just did what I was told (sort of). I never REALLY took the time to read labels and research food, nutrients, and what the FDA is doing. Here is a news flash; the FDA is in the final stages of allowing genetically engineered meats to be sold in stores. Now if that sounds scary here is the best part- THEY DON’T HAVE TO DISCLOSE IT TO THE PUBLIC! http://www.cnn.com/2009/HEALTH/01/15/genetically.modified.animals/index.html
That means that pork you just bought on sale might not be from a normal pig. If that is not a reason to support organic and free -range farmers, I don’t know that is. Now I know the economy is in the toilet right now, and sadly many people have to cut corner every place they can. I’m asking that you look at the cost per meal break down of buying healthy, a little more expensive foods over processed, chemical filled convenient foods.
So here are some ways to eat a little better, save money, and know you are taking care of yourself and your family.
1. Add in healthy extras. When I make spaghetti sauce I use the food processor to chop up red and green bell peppers, baby broccoli, eggplant, squash, and fresh Italian parsley to go with the traditional onion and garlic. Each veggie is about 79 cents per pound and I get 3 servings of my “sauce mix”. I freeze two of them for later use. It’s a great way to get nutritious foods into regular family meals without the chorus of “I don’t like it!” because they can’t taste it! Make sure your tomato products are the “no salt added”. Most canned tomato products have a very high sodium content. You can always add salt to taste.
2. Make a shopping list and weekly menu. Now, I know this is right up there with doing the laundry, but hey, it’s worth the effort. You can shop the grocery store sales to stock up on things you use or anything that is normally out of your price range, you will then buy ONLY what you need for the week, and hopefully not have a lot of waste.
3. Make it from scratch to multi task your food. I roast a chicken one night and then use the carcass and gravy to make chicken soup the next night. Soups are also a great way to stretch the budget and serve a nutritious meal. Just make sure you are making the stock from scratch and not bullion cubes. Instant bullion or base is very high in sodium.
4. Get a warehouse membership. Most of the warehouse stores offer amazing prices on organic and free-range foods, plus you can save on the everyday necessities.
5. If you have an infant breastfeed. It costs around $1700 a year for formula and up to $3000 for the specialty kind. Breast milk is free and it is the only thing doctors unanimously recommend for infants.
6. Mac and cheese usually sells for about $1-$4 a box if you buy the organic type. You can make it at home for about the same cost, but you control everything. When it’s homemade it can also do double duty. I keep some traditional and then add tuna and frozen veggie mix for a quick tuna casserole.
(Chandra Le is not a registered dietician, nurse, or nutritionist. Any advice listed is from her experience and is in no way meant to replace professional advice.)