• Originally published July 5, 2011 at midnight, updated July 5, 2011 at midnight

By Linda Crisp

People often complain that it costs too much to eat healthy foods. During tough economic times, this is an important topic, especially when the cost of food is more likely to increase than decrease along with the cost of other essentials, like gasoline. But your health is too important to give in to the idea that you can't afford to eat healthy. With a determination to eat healthfully and a few shopping, cooking and eating habit changes, you can reach your goal of healthful, affordable meals.

Buy and eat less meat. Most Americans eat more meat than they need. The American Heart Association and the American Institute for Cancer Research both recommend limiting meats. Plan for 5 to 6 ounces of cooked lean meat per day per person.

Choose lower cost cuts of meat, such as top round, tip loin and chuck steak. Buy white meat of chicken and turkey (in bulk packages if possible) and remove the skin.

Keep canned salmon and tuna in the pantry for a low-cost, healthy addition of protein to a salad or pasta meal.

Include more legumes, such as pinto beans, black beans and lentils, replacing some of the meat in the diet with these high protein jewels. Not only are they inexpensive, they have lots of fiber to help lower cholesterol and blood sugar. Soak the beans overnight before cooking to shorten the cooking time.

Buy fruits and vegetables in season and buy local produce whenever possible. Learn to grow your own veggies, fruits and herbs. The Victoria Education Garden, located at 333 Bachelor Drive, near the Victoria Airport, is a great place to find out how.

Limit the purchase of sodas, chips and processed snack foods. These cost a lot and add plenty of calories with little or no nutritional value. Compare the nutritional value of a pint of blueberries for $2.47 to a 12-pack of 12-ounce cans of soda for $3.33.

Spend your money where your health is.

Linda Crisp is a registered and licensed dietitian who is a board certified specialist in oncology nutrition. Send questions or comments to dietitians@vicad.com.

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