Rising food costs pose a significant challenge for Americans seeking to maintain a healthy diet, with approximately 60% citing expense as the primary barrier to better nutrition, according to a June 2024 public opinion poll by the American Heart Association.
Registered dietitian Arlen Vanessa Marin suggests simple dietary swaps can make a substantial difference in both health and budget. These strategies include using homemade vinaigrettes, incorporating frozen vegetables, and substituting lentils for processed meats.
The organization recommends several cost-effective protein sources, such as beans and legumes, which are high in protein and fiber. Plant-based proteins like tofu and tempeh offer versatile, affordable alternatives to meat. Lean ground turkey and chicken can also provide budget-friendly protein options for familiar dishes like tacos and picadillo.
Nutritional guidance extends to grain selection, with recommendations for heart-healthy alternatives to white rice. Brown rice, quinoa, and barley provide more nutritional value and can be incorporated into various meals, from soups to side dishes.
The American Heart Association emphasizes that healthy eating doesn’t require exclusively fresh ingredients. Frozen, canned, and dried foods can be equally nutritious while reducing food waste. Consumers are advised to carefully check nutrition labels for low-sodium and no-added-sugar options.
Practical tips for managing perishable items like avocados can help consumers maximize their food budget. Strategies include purchasing unripe avocados, storing them appropriately, and freezing for later use.
Stroke survivor Claudia Montano shared her personal experience, noting that small dietary changes significantly improved her health and energy without sacrificing flavor.
These recommendations provide a comprehensive approach to maintaining a nutritious diet while managing food expenses, demonstrating that healthy eating can be both accessible and affordable.
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