Nutrition Part 2
- Date: January 18, 2006
Author: P.C. Simon
Subject: NutritionPlease consider this free-reprint article written
Dr. P.C. Simon
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A LOW COST BALANCED DIET: PART 2
HOW TO SAVE MONEY ON FOOD
If you can save enough money to buy a small second hand freezer, it
will pay for itself in a year.
When fruits and vegetables are on sale, look at their physical
condition and if the condition is somewhat reasonable and the price
is low, buy a small quantity to try. If the taste and quality are
acceptable, buy a larger quantity and freeze them. In the freezer,
food can be kept for nearly two years without much loss of quality.
Price varies according to the freshness of the product. One day old
vegetables and bread and one week old fruits can be bought at a
much lower price than the fresh product and still give good
nutritional value. For example, day old bread usually costs 20% less
than fresh bread but the nutrients that day old bread will lose is
less than 1%.
Always look at the date of expiry. If there are two or three days
left before expiry, buy the product and store in the freezer.
Frozen food loses very few nutrients during storage.
Become familiar with the price of items you use daily. Most stores
advertise articles on sale and usually there will be one or two
items at a reduced price to attract customers. Find out those items
each week and buy and stock for four to eight weeks to last until
the next sale. If bulk buying is cheaper, consult with friends and
share the bulk purchase.
Except when on sale, don't buy canned goods, t.v. dinners, etc
because you pay the cost of processing.
Locally grown food will be cheaper than imported food. Shop around
and compare prices at least in two places
Buy produce during its harvest season. Even the price of grains
changes during the harvest season. Most grains have equal food
value. Therefore buy the cheaper grain at the lower price. For
example, corn products are cheaper than rice or wheat products.
Energy value is almost the same for all. It is the personal
preference and taste that sells each item. Fifteen percent of rice
or wheat can be replaced with cheaper corn products.
Similarly, root vegetables such as parsnips, carrots, beets,
turnip, have almost the same nutritional value. Leafy vegetables
such as romaine, lettuce, cabbage, leek , etc. also have nearly
the same nutritional value. But the cost per pound varies
according to season and availability.
If cabbage and carrots cost 50 cents per pound and cauliflower
costs $1.00 a pound buy large portions of the cheaper product and
mix with some quantity of other varieties of food. This will
balance the diet. For example, large portions of cabbage with a
small portion of other vegetables will satisfy the bodily needs.
This also applies to fruits such as citrus, grapes, orange,
pineapple, papaya, bananas, avocado, Kiwi etc. which have almost
the same nutrients except for one or two elements. Most food items
have protein, carbohydrates, fats and minerals. Therefore, select
the cheaper fruit.
Mix two or three varieties of edible roots, leafy vegetable,
grains, and fruits to provide a balanced average daily intake and,
for variety, change every three or four days if possible.
The rule is, buy what is cheapest when available and preserve by
freezing, drying, or canning.
Always remember that a greater number and variety of cheap items is
much better than the costly few food items.
Dr. Simon is a retired research microbiologist with many scientific,
motivational, and philosophic publications to his credit. He is also
co-author of a prestigious four volume text book on diseases of
animals. His recently published philosophical work, The Missing
Piece to Paradise, has received outstanding reviews.
He has contributed greatly to the community by founding and acting
as president of the Hatfield Society which operated a half-way house
to educate and modify the nature of prison parolees and by
establishing the Chacko and Lize Simon Scholarship Fund which gives
scholarships to students from impoverished families in his home
state of Kerala, India. Thus far, he has awarded scholarships to
over 800 such students.