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by Alan Lee, RD, CDE, CDN, CFT

Can you eat a healthful diet on a tight food budget? Yes, you can! Here are some tips that will help.

When shopping, use a grocery list to make sure you stick to your spending plan and have the ingredients you need. Check the weekly newspaper advertisements or supermarket circulars for specials on items you buy anyway. Keep a price book and record the lowest food price ranges so you know to buy a sale item when it hits its lowest price. Healthy food coupons can be found online at www.mambosprouts.com. If you have a Trader Joe's neighborhood grocery store near you, go there! Trader Joe's (www.traderjoes.com) is one of the best places to eat well on the cheap.

Don't go shopping when you are tired, hungry or emotionally upset. These are times when you might wind up spending more money on foods that are unhealthy (high in fat or sugar) or that you will be tired of in a very short time.

Watch out for tricks that supermarkets play to steer you to the more expensive items:

• Items on end-of-aisle displays are not always on sale.

• Less expensive items are usually on the lower or upper shelves, not at eye-level.

• Don't be lured into buying a product based on fancy packaging.

• Avoid small "impulse" items like candy by the cash registers.

• Buy frozen vegetables in bags rather than boxes as they are usually less expensive.

• Frozen fish costs less than fresh fish, so consider buying plain frozen fish vs. breaded fish, which is higher in fat.

• Don't be fooled into buying more expensive brands if a coupon is offered. If you weren't planning on buying the product anyway, you don't need it just because it is a new flavor or packaging.

• Watch for price discrepancies at the checkout and make sure your coupons are deducted when you use them.

It is important to buy foods that you enjoy and will actually eat. There is no point to buying a vegetable that is on sale if you hate it since it will only rot in the refrigerator and make you feel guilty. Keep your meals interesting and less expensive by varying the fruits and vegetables with the season to get the freshest products and the best prices. Cabbage is usually less expensive than lettuce. Consider purchasing potatoes, oranges, and apples in pre-packaged bags rather than loose since they are cheaper per serving.

If you have the storage space, buy non-perishables in bulk when they go on sale. You will ultimately use cans of tuna fish (packed in water or olive oil), so go ahead and buy 10 or more if they go on sale for a good price. Be aware of product expiration dates so that you don't accidentally overstock an item that the supermarket is trying to sell off due to a rapidly approaching expiration date. Non-perishables include canned goods, dried pasta, brown rice, and jars of spaghetti sauce. If you choose to shop at "99 cent" or "dollar stores" on grocery items, buy only limited quantities as those stores tend to sell foods that are very close to their expiration date.

Remember you need extra protein to build muscle and help your body fight off infections. Protein is one of the more expensive items in your grocery cart, so plan some meals without meat. Super cheap and excellent sources of protein are eggs (especially egg whites), skim or 1% low-fat milk, sardines, non-fat dry milk, large containers of plain yogurt, tofu and soy protein products, and nut butters.

Beans are also an excellent source of protein. Here are some other great benefits of beans:

• Beans are virtually fat-free and rich with vitamins, minerals, fiber, and high in iron.

• They are a good alternative to meat as long as you make sure you include whole-grains, cereal, rice, and dairy products into your day.

• They come in many varieties such as: split peas, lentils, red pinto, chickpeas, pink kidney, black turtle, butter beans, and great northern. You can have a different kind of bean every day of the week!

When planning meals, keep the food guidance system (www.mypyramid.gov is a good start) in mind, and then get yourself to an HIV-savvy nutritionist to customize a plan with you. You can save money and time by cooking a large batch of a favorite dish (a hearty tomato-based stew with vegetables, chicken and barley) that yields eight or more servings. You can eat one serving that day, a few during the week and freeze the rest to be reheated later in the month. It helps to put a date on the frozen batches so you can eat them within a reasonable time.

Finally, take heart in knowing that we spend 15% less on food as a percentage of our wages today than we did 60 years ago and less than the citizens of any other nation on this planet. Don't be hard on yourself if you have to watch your spending on food. Focus on areas of richness in your life like friends, family, exercise, religion and spirituality, volunteerism and advocacy, the culture of your town, and the natural beauty of the environment around you.

About the author:

Alan Lee, RD, CDE, CDN, CFT, is the nutritionist at the Special Services Center at North General Hospital, in East Harlem, Greyston Health Services at the Maitri Adult Day Healthcare Program in Yonkers, NY. He also currently works as a consultant for the Asian & Pacific Islander Coalition on HIV/AIDS (APICHA) and TOUCH of Rockland County. He has a private practice with Astor Medical Group. He is currently the Alliance/Membership Chair for the HIV/AIDS Dietetic Practice Group, the Co-Chair of Nutritionists In AIDS Care (NIAC) and the Nutrition Track Co-Chair for the Association Of Nutrition Services Agencies (ANSA). He is a national speaker on nutrition and wellness and can be reached at 212-229-2298 and AlanLeeRD@yahoo.com.

Copyright 2008, Positive Health Publications, Inc.

This magazine is intended to enhance your relationship with your doctor - not replace it! Medical treatments and products should always be discussed with a licensed physician who has experience treating HIV and AIDS!