2005 US dietary guidelines and your budget info

[forestdale]

From  http://www.ext.colostate.edu/pubs/he.../0503-04c.html

Q. The new Dietary Guidelines recommend increased amounts of fruits and vegetables, and more emphasis on whole grains, low-fat dairy, lean meat, nuts and fish. Will it break my budget to follow this new eating plan?

A.Using the latest guidelines for an average intake of 2,000 calories per day and average U.S. prices, a breakdown of the cost to comply with the 2005 Dietary Guidelines might look like this:

Fruits (Goal: 2 cups daily).
Fresh, frozen, canned or dried, there are several low-cost options available to help you meet this guideline for fruits. According to a recently released report by the USDA, 63% of fruits studied (16 out of 25) were cheapest in their fresh form. Least expensive options include: apples, bananas, grapefruit and watermelon. When considering price per cup, all ring up at less than 40 cents/cup. Canned fruit is an easy alternative to the fresh form, and several inexpensive options may be purchased for less than 55 cents/cup: applesauce, pineapple, pears and peaches. Notably, frozen fruit is the most expensive form to purchase; however, frozen fruit juice is considerably cheaper than fresh refrigerated or shelf-stable juice. Remember to go easy on fruit juice, as the Dietary Guidelines recommend the consumption of whole fruit rather than juice, to ensure adequate fiber intake.

Menu ideas for one day: Blend up a banana-yogurt smoothie for breakfast or a snack (1 c. sliced bananas, ½ c. orange juice from frozen concentrate, ½ c. yogurt, and a few ice cubes); add ½ c. applesauce to dinner, and you've met your 2 cup goal for the day. 



More thrifty tips: Look for seasonal fruit to get the best buy. Enjoy Colorado's harvest of locally grown peaches, pears, cherries, melon and apples, some of which are available year round.

Estimated cost to meet the Dietary Guidelines is 73 cents/day: 1 c. bananas (40 cents), ½ c. orange juice from frozen concentrate (12 cents), ½ c. applesauce (21 cents).

Vegetables (Goal: 2½ cups daily).
There are many affordable options available whether purchasing fresh, frozen or canned vegetables. As with fruit, fresh vegetables are the least expensive form to buy (57% of vegetables are cheapest in their fresh form, according to USDA analysis). Least expensive fresh vegetables include: cabbage (9 cents/cup), potatoes (13 cents/cup), broccoli florets (15 cents/cup), romaine lettuce (17 cents/cup), carrots (22 cents/cup), radishes (24 cents/cup), cucumbers (26 cents/cup), and mustard greens (29 cents/cup). A salad containing one cup of fresh romaine lettuce leaves, ¼ cup bell pepper, ½ cup cucumbers, and ¼ cup carrots costs a total of 43 cents and provides 1½ cups of vegetables (1 cup lettuce = ½ cup vegetable equivalent).

Although a bit more expensive than fresh vegetables, canned and frozen vegetables are still a nutritional bargain and are a quick and easy way to add color to any meal. Canned green beans, tomatoes, corn, or carrots may be purchased for less than 40 cents/cup. Frozen vegetables tend to be more expensive than fresh or canned with some exceptions (frozen green peas at 44 cents/cup compared to fresh peas at $2.00/cup; and frozen sweet corn at 42 cents/cup compared to fresh corn at $1.14/cup). 



Menu ideas for one day: Eat a colorful salad with lunch (1½ cups), and enjoy a variety of steamed or frozen vegetables (1 cup) for instant color on your dinner plate.

More thrifty tips: Visit your local farmer's market during the summer months to get the best prices on fresh produce. Enjoy Colorado-grown potatoes, onions, lettuce, cabbage, sweet corn, carrots, spinach, and winter squash.

Estimated cost to meet the Dietary Guidelines is 79 cents/day: Tossed salad consisting of 1 c. romaine lettuce, ¼ c. bell pepper, ½ c. cucumber, ¼ c. carrot (total cost of 44 cents); 1 c. variety steamed vegetables (~35 cents/cup).

Grains (Goal: three 1 ounce-equivalent servings of whole grains, and three 1 ounce- equivalent servings of other grains daily).
An ounce-equivalent could be one slice of bread, roughly a cup of most ready-to-eat cereals, or a half-cup of cooked pasta, cereal or rice. According to the U.S. Consumer Price Index, "whole wheat" bread is more costly than "white" bread, listed in January 2005 as $1.35/lb for whole wheat bread compared to $1.00/lb for white bread. At 17 cents for 2 slices of whole wheat bread, it's still a bargain. There are many other whole grain foods available at low-cost, such as oatmeal (5 cents/½ cup), bulgur (9 cents/½ cup), barley (4 cents/½ cup), brown rice (9 cents/½ cup), and a plethora of whole grain ready-to-eat cereals and crackers (cost varies). Be adventuresome and try a new whole grain!

Menu ideas for one day: For breakfast, a bowl of whole-grain ready-to-eat or hot cereal, topped with fresh or dried fruit and nuts (2 whole grain ounce-equivalents), a bean burrito on a whole wheat tortilla for lunch (1 whole grain ounce-equivalent), 1 cup white rice with dinner (2 other grain ounce-equivalents; note: if brown rice is served here instead, this will increase the number of servings of whole grains), toasted raisin bread for snack (1 other grain ounce-equivalent).

More thrifty tips: Look for discount, day-old bread stores in your area for a wide variety of whole grain bread products at a fraction of the cost. Day old grain products could be purchased and frozen for later use.

Estimated cost to meet the Dietary Guideline is 51 cents/day (29 cents for whole grains, 22 cents for other grains): 1 c. oatmeal (10 cents), 1 whole wheat tortilla (19 cents), 1 c. white rice (10 cents), 1 slice raisin bread (12 cents).

Milk and Dairy (Goal: 3 cups daily).
Great news in this area! Choosing low-fat dairy products generally won't cost more. Substituting a lower-fat milk for whole milk may even save you money (1 c. skim milk at ~24 cents compared to 1 c. whole milk at ~26 cents). Other low-cost options in this group include calcium-fortified soy milk (37 cents/cup), part-skim mozzarella cheese (30-35 cents/1½ ounces) and low-fat yogurt (~70 cents/cup).

Menu ideas for one day: Start out the day with a cup of low-fat milk or yogurt. Add 1½ ounces of low-fat cheese to a burrito or sandwich for lunch (equivalent to 1 cup milk). Enjoy a glass of low-fat milk with a muffin for a filling and nutritious snack.

More thrifty tips: Look for bargain items, but be sure to check expiration dates on dairy products. Many dairy foods may be purchased on sale and frozen for later use.

Estimated cost to meet the Dietary Guidelines is 81 cents/day: 2 c. milk (24 cents/cup), 1½ ounces part-skim mozzarella cheese (33 cents).  



Meat and Beans (Goal: 5½ ounce-equivalents daily).
The following each count as an ounce-equivalent: 1 ounce lean meat, poultry or fish; 1 egg; ¼ cup cooked dry beans or tofu; 1 tablespoon peanut butter; ½ ounce nuts or seeds. Meat, poultry and fish can be the most expensive item on your grocery bill. Plant sources of protein are a bargain in this area. Dried beans (also called legumes) are a nutritional powerhouse, providing an excellent source of inexpensive protein and are packed with fiber. Canned fish provides another low-cost way to meet your daily protein needs. Compare prices for ounce-equivalents: peanut butter (5 cents/tablespoon), cooked dry beans (5 cents/¼ cup), 1 egg (8 cents), canned tuna (15 cents/ounce), chicken breast (26 cents/ounce for boneless, skinless), lean ground beef (32 cents/ounce for 91% lean).

Menu ideas for one day: Enjoy peanut butter on toast for breakfast (1 ounce-equivalent), a bean burrito for lunch (2 ounce-equivalents), and tuna casserole for dinner (2½ ounce-equivalents).

More thrifty tips: Cook up a big batch of dry beans and freeze in small portions.

Estimated cost to meet the Dietary Guidelines is 53 cents/day: 1 tablespoon peanut butter (5 cents), ½ cup beans (10 cents), 2½ ounces canned tuna (38 cents).

Total Cost of Meeting the Dietary Guidelines.
To summarize, it is possible to follow the 2005 Dietary Guidelines while living on a limited budget. Following the new guidelines for fruits, vegetables, grains (including whole grains), low-fat dairy, meat and beans, a full day's worth of food costs roughly less than $3.50. That's less than the cost of a typical meal at a fast-food restaurant, and the long-term health benefits are priceless.

[dndylfe]

This article really had some good points Rhonda. I also get Leanne Ely's Menu Mailer, and she's really big on doubling up vegetable portion sizes for dinners. How can you overeat on fried chicken if you've had a huge helping of mashed potatoes and salad?

I've really been working on stretching meats with lots of veggies not just for $$$, but also because of concerns of what poor nutrition is costing us.

Thanks for the info.

[canadian gardener]

great post!!!!!!!!!