SUNLIFE

NM DOH: Savor the flavor of eating Right

March is National Nutrition Month and this year's theme is "Savor the Flavor of Eating Right!”

David Morgan

When money is tight and time is short, it may seem difficult to maintain a healthy diet. There are days for all of us where we need something easy for dinner – and grabbing some fast food is all too easy.

The fact is there are many healthier food choices we can make for us and our family than 800 calorie hamburgers. Mealtimes don't have to be costly, complicated, or unhealthy. Eating right can be affordable, convenient and nutritious with a small amount of advanced planning.

Simple concepts such as portion control, choosing frozen or canned produce, and safely handling and storing leftovers can stretch any food budget. March is National Nutrition Month and this year's theme is "Savor the Flavor of Eating Right!”

March is National Nutrition Month.

Eating right and exercising do wonders for your body and your family. They combine to control weight and reduce our chances diabetes, cardiovascular disease and some types of cancer.

The New Mexico Department of Health this week released its annual New Mexico Childhood Obesity Update and the numbers show childhood obesity has decreased over the past five years in both kindergartners and third graders. Between 2010 and 2015, there was a 16 percent reduction in childhood obesity among third graders, and a 10 percent reduction in kindergarteners.

While New Mexico is making progress in the fight against childhood obesity, more than 1 in 3 third grade and 1 in 4 kindergarten students is overweight or obese.

No matter the age, it just goes to show you how important every mealtime is for anyone. To help stretch your food dollar, here are 10 tips from the Academy of Nutrition and Dietetics:

1. Plan menus and make a list

A sure way to overspend is by wandering aimlessly through the aisles and tossing whatever looks good into your cart. Instead, plan menus and write a shopping list that corresponds with the store aisles. Look for menu planning and recipe help on your supermarket's website. Many feature tools for planning and pricing meals.

2. Use coupons and rewards cards

Did you know the Sunday inserts in your local paper have anywhere from $50 to $75 worth of coupons in them? Clipping coupons or printing them from websites can save you 10 to 15 percent on your grocery bill.

Also consider joining your supermarket's shopper's club. Not only will you enjoy price specials, but you may receive additional coupons for items you regularly purchase at check-out or by email.

3. Buy store brands

The Food Marketing Institute reports 60 percent of shoppers say they are economizing by buying store brand products (also known as private label). Private label brands are often 15 to 20 percent less expensive than their national brand counterparts while the quality of the food may match the national brand.

4. Buy on sale and in bulk

Cruising the aisle for sales on shelf-stable items or products you use regularly is a great way to save money. However, buy larger quantities only if you have proper storage space and will use the food before it spoils.

5. Compare unit prices

Use the "unit price" (price per pound, ounce or pint) to compare national brands with store brands, or bulk and economy-sizes with single-serve or regular-size packages. Many stores show the unit price on a shelf tag.

6. Read food labels

Compare nutrients using the % Daily Value in the Nutrition Facts panel. Five percent or less is low – try to aim low in saturated fat, trans fat, cholesterol and sodium. Twenty percent or more is high – try to aim high in fiber, vitamins and minerals.

7. Shop the perimeter

Fresh produce, meats, dairy and breads tend to be on the outer perimeter of supermarkets, so start there before hitting the inner aisles for other necessities.

8. Shop seasonally

Fresh produce often costs less when it's in season Visit a local farmers market or join a produce club to take advantage of seasonal fruits and vegetables. For produce not in season, frozen and canned fruits and vegetables (with little or no added salt or sugar) are a nutritious option.

9. Keep foods safe and prevent food waste

Use dating information ("sell by" and "best used by") to help select the freshest foods at the market. Put cold and frozen foods in your shopping cart last and store them right away in the refrigerator and freezer. Once you're home, store foods so those with the oldest "sell by" dates will be used first.

10. Pay attention at the check-out

Make sure prices ring up as advertised or as indicated on the shelf label, especially for sale items. Some stores will even give you the item free if they make a mistake on the price.

For additional ideas and tips to help you create a healthier eating style that meets your health needs, visit My Plate.gov.

David Morgan writes for the New Mexico Department of Health.