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How to Eat Cheap!

All summer session, I’ve heard my students discuss the dual stresses of lack of funds and lack of time as a being big obstacles to eating healthy. Though Mark Bittman argues otherwise in his blog, I agree that eating healthily is actually pretty expensive. And you will spend some time in the kitchen. But, it can be done. Here’s how:

Basic Grocery List for College Students

Staples:

  • Peanut butter. Avoid peanut butter with a lot of added sugar, and definitely don’t buy any that has high fructose corn syrup.

  • Whole grain crackers. I recommend HEB Pita snacks or Triscuits. Both are high in fiber, and don’t have any extra preservatives.

  • Almonds (raw, unsalted)

  • Whole Wheat Pasta

  • 24 oz Canned tomatoes (no salt added)

  • Canned Tuna in water

  • Lentils

  • Olive oil

Produce to always have on hand:

  • Apples (Organic is best, but buy what you can afford.)

  • Grapes

  • Baby Carrots(Granted, these are just regular carrots that have been put through a peeler, but they taste great and they are ready to eat right out of the bag.)

  • Lettuce

  • Celery

  • Onions

  • Garlic

Perishables to always have on hand:

  • Eggs

  • String Cheese

  • Whole wheat bread (Make sure the first ingredient is whole wheat.)

  • Yogurt (avoid yogurt that's high in sugar...read the label.)

Extras:

  • Bottled pesto sauce

  • Hummus

  • Chicken

  • Ground turkey, or turkey burgers

Other Equipment:

  • Get a lunch box with a little frozen freezer thing.

  • Get a bottle of water you like and that can be refilled with a Brita Pitcher from home or at the water stations on campus.

  • Baggies

  • Empty butter containers or small tupper ware

Breakfasts:

  • Peanut butter on whole wheat toast. It just takes a sec, and it will fill you up. Protein and fiber are a great way to start your day. You can eat this while you walk if you fold it in half.

  • Hard Boiled Egg & toast

  • String Cheese and Almonds (morning lecture class? Munch on these for breakfast).

All of these breakfasts take NO time, are hardly processed, and are high in fiber and high in protein. Fiber + Protein means you won’t get hungry as fast. If you have time, add fruit or fresh vegetables (grape tomatoes, sliced green or red peppers are great for breakfast).

Snacks:

  • Grapes

  • String Cheese & Crackers

  • Almonds

  • Baby Carrots

  • Sliced apples and peanut butter

  • Assorted fresh veggies (carrot sticks, sliced peppers, broccoli bites, grape tomatoes, zucchini, etc.)

  • Yogurt

Eat one of the above breakfasts, and then bring as many snacks as you want in your lunchbox. You may still want to grab a burger or a sandwich or some sushi for lunch, but you won’t have to buy fries or chips to go with your entrée. Having these on hand will also keep you away from the vending machines. There is NOTHING worth eating in the vending machines. Even the granola bars are too high in sugar.

Lunch:

  • Leftover whole wheat pasta salad

  • Tuna salad on bread, lettuce or crackers

  • PB & J (Nothin’s better!)

Dinner Ideas:

Turkey Burgers:

  • You can buy these ready to go. Grill them or cook them in a skillet. Put them on a whole wheat bun and add lettuce and tomato and you have a nutritious, protein packed meal. Cook two burgers at a time, and save one if the fridge for later. Adding swiss cheese and avocado is especially yummy!

Whole wheat pasta dishes:

  • Add chicken or sautéed veggies plus canned tomatoes. Season with olive oil or pesto. Eat warm or cold.

Lentils:

  • Very good for you and CHEAP! Cook lentils in chicken or vegetable broth, add chopped carrots, celery, and canned tomatoes, and any spices you like (Italian seasoning works!). Add sausage (preferably nitrate free...read the label). This is so easy, and you can freeze leftovers.

These are just a few ideas. It doesn't take long to make these meals, and they are far better for you than just about anything you'd buy from a fast food joint.

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