Healthier Food Choices Save "Dough"

cooking
Written By Judy Doherty, MPS, PCII

While buying “fat-free” cookies may seem more expensive than regular cookies, the overall picture is very clear that healthier whole foods such as fruits and vegetables, whole grains and beans and other heart-healthy protein items, are the least expensive items in the store. Look at the chart below and you will see that the less-processed foods are the best buys. Most contain more fiber and less fat, trans fat, saturated fat and sodium than processed foods. Frozen foods, not listed here, are expensive, ringing in at around 25¢ to 50¢ per ounce. Frozen prepared foods often contain more fat, saturated fat, cholesterol and sodium than healthier versions made at home. Price per oz (prepared)Grains:brown rice, bulk 0.01rice, bulk 0.01grits 0.01rolled oats, bulk 0.01barley 0.02corn meal 0.02pancake mix 0.02pasta 0.03rolled oats, bulk 0.02bread 0.03cream of wheat 0.03More expensive grain foods:waffles 0.13bagels 0.14instant oats, bulk 0.16packaged instant oats 0.20boxed pasta mix 0.20boxed rice mix 0.21crackers 0.25packaged cereal (average) 0.27cereal bars 0.28frozen rice mix 0.29Vegetables:cabbage 0.02baking potato 0.02creamer potato 0.03romaine 0.04cauliflower 0.04carrots 0.04cucumber 0.04corn 0.04green beans 0.05sweet potato 0.05frozen french fries 0.06canned veg. (average) 0.07broccoli 0.07tomatoes 0.07frozen veg. (store brand) 0.07yellow squash 0.08More expensive vegetables:frozen mashed potatoes 0.10frozen veg. (brand name) 0.12potato chips 0.19instant mashed potatoes 0.21ready lettuce 0.65Fruits:bananas 0.03watermelon 0.03oranges 0.03cantaloupe 0.05apples 0.05canned fruit & applesauce 0.06grapes 0.12strawberries 0.12dried fruit 0.13peaches 0.15Dairy:skim milk 0.04yogurt 0.07cottage cheese 0.13More expensive dairy:cheddar & hard cheeses 0.23gourmet cheese (average) 0.50Protein:beans, dried (average) 0.04eggs 0.05whole turkey 0.08whole chicken 0.08peanut butter 0.09whole chicken, cut up 0.10ground turkey 0.12tofu 0.14raw turkey breast 0.16peanuts 0.16boneless skinless chickenbreast (store brand) 0.16tuna, canned 0.16More expensive protein: ground beef 0.17bologna 0.17pork chops 0.19round roast, beef 0.19beef loin steak 0.21hot dogs 0.24chicken breast 0.27ham 0.29bacon 0.30beef stew meat 0.31sirloin steak 0.35fish, fresh (average) 0.44lamb (average) 0.44deli meat (average) 0.57

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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