/www.healthyjunkie.com Feeding your family for dimes, nickels or even pennies a serving isn't impossible. It's advisable in this time short on cash and long on worries.The first step is returning to your kitchen, said Chris Kilbride, director of the family nutrition program at the Martin County University of Florida Cooperative Extension. The second step is forgetting what's easy or convenient — you know, those meals in a box.
"People just think habits," Kilbride said. "They're in a habit mode, not a healthy mode."Some of the healthiest foods also are the cheapest. They usually require preparation and planning, building menus based on what you find on sale that week, whether it's fish at Publix or roasts at Winn-Dixie.
"To be a frugal shopper, you have to be a well-informed shopper," said Nancy Leonard, a Treasure Coast dietitian.But spend the time shopping and cooking, and the meals and leftovers usually will feed you for multiple meals, stretching your pennies even further. So what cheap foods should you look for?
FRUITS AND VEGETABLES
Eating a diet heavy on veggies instead of meat can help keep you thin and your wallet fat.•Check out sales on fresh veggies. Some stores offer steep discounts on seasonal and lightly bruised or overripe fruits and veggies.•After fresh, frozen is best. Buy the store brand bulk bags for the best value, then use them — instead of more expensive meat — as the main ingredient in soups, stews, stir fries and casseroles.
BEANS
Beans are a great source of protein and ridiculously cheap. A 15-ounce can costs 89 cents, but you can make them even cheaper by getting dried beans.•One cup of beans is the equivalent of a serving of meat. Make a meatless meal with spicy black beans over rice or a baked potato or in a tortilla shell.
•To make a soup with dried beans, soak overnight, rinse in the morning, then cook in the evening with garlic, veggies and spices.
EGGS
While you're cutting back on meat, pick up a carton of eggs. They're the perfect protein because of all the amino acids, Leonard said. •Eggs are a great source of protein and can be cooked in a variety of ways, so you don't get bored.•Even with prices on the rise, you can get a dozen for less $2. Boil a few for breakfast or bake some into a pie with potato and spinach for a hearty dinner.
RICE AND WHOLE GRAINS
Carbohydrate-rich rice — brown or white — and other whole grains can keep you feeling full for pennies. •Look for whole grain, not just whole wheat, bread and wraps for the most nutrition.•Add frozen fruit or spices to hot oatmeal for a breakfast that sticks with you.
MEAT
When you eat meat, make it a treat and something you have to work for. •Make sure you're eating the right portion size. A serving of meat is about the size of a pack of cards.•Skip boneless, skinless chicken breasts for the split chicken breasts — or, even cheaper, for a whole chicken to roast and use the leftovers for another meal. Skip the steaks and buy a package of stew beef. Shop the sales and use sparingly.