How to Eat Healthier (and Reduce Your Grocery Bill!) In NYC

Union Square offers plenty of options for the hungry college student. But skip over the 24-hour McDonalds for your next meal. According to this study in the Journal of Public Health Policy portions at McDonald’s are two to five times larger than in 1955. 
 
That shift is not in your waistline’s favor. Larger portions of fat-saturated foods increase your calorie intake and your risk of diabetes. Cooking at home can be a great and more affordable alternative to dining out.
 

With grocery stores ranging from Whole Foods to Food Emporium to Trader Joe’s and the Greenmarket, Union Square is ideal for accessing healthy ingredients.  Lisa Young, a nutrition professor at New York University, said the key to maintaining a healthy weight is portion and variety.
 
Rather than skimping on meals, Young recommends eating three meals a day that include protein, a healthy starch, fruits and vegetables.  And that applies especially to vegetarians.  She says: “A lot of people who become vegetarian end up eating a lot of starch. You need to eat beans and nuts to get protein. If done properly, going vegetarian is perfectly healthy.”  She finds that they often adopt diets lower in saturated fats.

Protein:Creating meals with lean protein encourages tissue repair in the body and helps build muscle, which means shiny hair and glowing healthy skin.  Black beans can be an affordable option (at just 89 cents a can at Trader Joe’s!) and if purchased in a can instead of dried, they can easily be sprinkled over the tops of salads or tossed into a wrap.  Skinless, boneless chicken or turkey can be just as accessible and serves as a cheaper alternative to beef when eaten in kabobs or burgers.  Trader Joe’s stocks the most affordable poultry in the area – and if you’re looking for a small splurge, they carry the most reasonably priced salmon at TK for a frozen fillet.
 
To make your purchases last, try portioning out your protein (the USDA says women ages nineteen to thirty should get 5 ½ oz. a day) and freeze the extras.  Individually portioned meat (like patties or tenders) can save you time, but usually cost a more. 
 
Starch: The buzzing Cheerio bee was right — whole grains do improve heart health and they help release energy to boost your metabolism.  The Department of Health and Human Services says women should consume at least three ounces of whole grains a day, which could include brown rice, quinoa, breakfast cereal or granola.  Because grains can be more difficult to cook (they usually need to be soaked before), Young says whole wheat bread or oatmeal are good, inexpensive options.  “Foods that have fiber will keep you full,” she said.  Grains can be purchased in bulk at Whole Foods.  For bread packed with fiber, check out the Greenmarket for local deals.

Fruits and Vegetables: Everyone knows fruits and vegetables are high in vitamins and fiber, but to maximize your nutrients Young says picking produce with color is key.  Rather than just sticking to greens like spinach and broccoli, branch out and try multicolored bell peppers, which are high in vitamin C and sweet potatoes that pack vitamin A.   Orange vegetables are particularly good for women because they carry carotene, which defends against cervical cancer.  Still, strive for as much diversity as possible and that includes in preparation.  Produce is more nutritious when consumed raw, but some vegetables are better than no vegetables.  The USDA recommends 2 ½ cups of vegetables and 2 cups of fruit daily.
 
While processed squash and canned mandarin oranges can be tempting (and often cheaper), Young says to be careful of the content.  “Fruits are better than juice and whole food is better than packaged food.  Always better to eat a banana than banana chips.”  Make sure to check the ingredients.  Packaged foods can be high in added sugar or salt, which can decrease their nutritional value.  Apples and bananas are full of nutrients and are relatively cheap.  Both Food Emporium and Trader Joe’s provide the most inexpensive options for regular produce, but if you’re looking for all natural (and local) goods, the Greenmarket has a good selection.
 
For more about portions, check out Young’s easy tips on MSN.