News

By Carissa Casey
Tuesday November 04 2008

STAYING healthy in an unhealthy economy isn't that difficult, according to nutrition experts. Many of our worst eating habits are also the most expensive.

Cutting back on fast food, processed food and fatty snacks will not just save money, it will make you healthier. So too will eating more fresh vegetables and fruit, cooking meals from scratch and even home baking.

"I think a lot of people got into the habit of buying pre-prepared meals," says Aveen Bannon of the Dublin Nutrition Centre.

"They're not the most nutritious, particularly for children, and if money's tight, that's where the savings should be made.

"We need to get back to basics mainly for health reasons but if a shortage of money is an incentive, that's great. We should try and eat more home-made food. It's better for us and cheaper."

A basic knowledge of food types is essential for getting the best value both nutritionally and financially. Carbohydrates -- bread, rice, pasta -- are an important part of any diet.

"Choose wholegrain and high fibre varieties," says Ms Bannon.

"They generally cost the same but will increase your fibre intake and give a slow release of energy during the day. That means you won't get a sugar slump between meals and crave something sweet."

For breakfast, porridge is one of the best and cheapest sources of high-fibre carbohydrate. A kilo of organic oats costs about €2.45 compared with about €4 for a kilo of cornflakes.

Add a portion of fruit (300 grammes of frozen blueberries costs about €4) and some yoghurt (450 grammes of organic natural yoghurt for about €2) for a nutritious start to the day.

"With osteoporosis a very real issue in Ireland we need to ensure that we include calcium-rich foods like yoghurt in our diet on a daily basis," says Bannon.

Research shows that 79pc of men and 81pc of women in Ireland do not eat the recommended five portions (400 grammes) of fruit or vegetables a day.

"The average appears to be about three portions a day," says Margot Brennan of the Irish Nutrition and Dietetics Institute.

"Even a moderate increase in your fruit and vegetable intake reduces the risk of coronary heart disease and stroke."

Fresh fruit and vegetables are the most nutritious and are always cheaper when in season. Frozen or tinned vegetables or fruit will work just as well. "Frozen vegetables are an excellent choice because their vitamins and goodness are locked in so keep the freezer well stocked with things to add as a side to your meal or mix into a stir fry, soup or casserole."

Meat, fish and poultry are the most expensive items on the grocery bill. These are all sources of protein but are not the only sources.

The World Cancer Research Fund suggests that we eat plant sources of protein at least three times per week. Pulses like chick peas and kidney beans are excellent sources of protein and extremely cheap.

A kilo of the cheapest cut of beef costs about €5.50 and contains about 166 grammes of protein. A kilo of kidney beans costs about €2.76 and contains about 240 grammes of protein. Eggs and cheese are also cheap sources of protein.

"When it comes to cheese we should reduce our intake to about two times a week as it is considered a high fat food," says Ms Bannon.

"For health reasons you really should look at having a vegetarian night once or twice a week and using a non-meat source of protein. A big problem in Ireland is the attitude a lot of men have to not having meat at every meal. That really needs to change," she adds.

Oily fish -- salmon, trout, sardines and fresh tuna -- are sources of omega-3 oils. According to nutritionists, we should try to include them in our diets twice a week. Tinned varieties are cheaper and just as good.

Keep the use of oil in cooking to a minimum. "A great way of controlling oil is to use a spray oil or buy a spray container yourself and then distill your chosen oil into the spray container," says Ms Bannon.

Treats are an essential part of any diet. Bannon suggests experimenting with home baking.

"It's the most cost efficient thing to do. It's also fun and kids love it. Make sure that you are using healthy ingredients," she says. Ideal home-baked treats include carrot cake, banana bread, flapjacks and chocolate rice crispies.

For more information on cutting food bills check Irish Nutrition and Dietetics Institute (www.indi.ie) or the Dublin Nutrition Centre (www.dnc.ie).

Last Edited: 7/2/2009 12:00:00 AM