Survey Results: Economical Eating

The most recent Small Bites survey asked visitors to classify eating healthy on a budget as:

"Possible and easy" (27%)
"Challenging, but doable" (58%)
"Very hard" (13%)
"Impossible" (1%)

I am very happy to see that a solid 85% of voters consider it to at least be “doable.”

The truth is, healthy eating (which I defined as “balanced, nutritious, and meeting most nutrient daily values”) does not need to be a wallet-buster.

Let’s clarify a few issues.

1. Healthy eating does not need to be organic.

If you can afford organic, go for it. If your budget doesn't allow for it, that doesn't mean you can't have a perfectly healthy and balanced diet.

Whole wheat pasta will always contain at least 5 grams of fiber per serving, organic or not, and both organic and conventional peanuts are a wonderful source of heart-healthy monounsaturated fats.

Besides, as far as our bodies are concerned, there is no difference between an organic and conventional 400-calorie chocolate chip cookie.

2. Healthy eating does not need to be exotic.

Every few months some new “miracle” fruit comes along.

I am sure you are familiar with the process by now.

It is usually from another continent and, after being profiled in the mass media, is quickly turned into a juice drink packed in a beautifully shaped glass bottle (displaying a brand name with an accented vowel) that retails for a ridiculous price.

Here's the thing: ALL fruits are healthy.

Yes, some offer more nutrients than others, but there is no such thing as a fruit that is unhealthy or should be avoided.

Similarly, I don't like to label any food as a "miracle" or "superior" one.

Besides, acai berries are exotic in the United States, but as run of the mill as apples are to us in their native Brazil.

3. Nature is cheaper than major food companies.

Instead of tortilla chips with flaxseeds (which aren’t even grounded up, meaning you aren’t absorbing any lignans,) buy ground flaxseed and sprinkle it onto different foods.

A standard bag of ground flaxseed retails for $5 (almost as much as gourmet tortilla chips) and lasts for months if you only use up a tablespoon each day -- which is plenty.

Remember, what drives up food costs isn't so much nutrition as it is convenience.

A six-pack of single-serving applesauce containers may be convenient, but for that same amount of money you can buy enough apples to make five times that much applesauce.

I specifically mention apples because they can sit in a fruit bowl for days before they start to rot.

They are portable, delicious, and you don't need any utensils to eat them. Talk about convenient!

A Luna bar may be convenient, but so is packing a small Ziploc bag of peanuts and raisins to snack on later in the day (the latter is also significantly cheaper.)

4. Sometimes a big name isn't a good deal.

Many foods (canned beans, plain oatmeal, raisins, and frozen vegetables) are equally nutritious whether they are made by a generic or well-known brand.

5. Speaking of beans...

... they are a wonderful and inexpensive way to get protein and fiber.

Use them for vegetarian chilis, bean salads, or even to make your own hummus at home (it’s simple – just blend together chickpeas, tahini, olive oil, lemon juice, and salt!).

In conclusion...

Junk food is very financially accessible, but so are many nutritious foods.

PS: I'm interested in reading YOUR tips for eating healthy when money is tight. Post away!

Five Must-Have Foods

The latest video on the Small Bites YouTube Channel singles out five must-have foods.

Having these in your pantry, refrigerator, and freezer will make healthy eating simple, quick, and convenient.

This is not an end-all-be-all "five healthiest foods on the planet" or "five superfoods that reverse aging" list, but rather just one of many practical ways in which nutrition can have a place in your kitchen.

You Ask, I Answer: Soluble vs. Insoluble Fiber

I've become aware now (with your help) on how to find fiber and foods that are high in fiber but I'm wondering about the amount of soluble fiber and insoluble fiber in a lot of common "high fiber" foods.

I would love for you to explain a little bit the different things each does and if you really need to try to balance between the two for the best health benefits or if, as long as you get enough fiber, you don't really have to worry about the two different types.

I ask this because I notice a lot of foods just state how much fiber they have but some bars (especially Gnu) go the extra mile to break down and show how much of each type they contain.

-- Andrew Carney
Richmond, VA

Great question.

Remember that fiber is solely found in plant foods -- meats and dairy do not provide it.

With that in mind, let's break it down.

Soluble fiber is helpful with cholesterol reduction, providing a feeling of fullness for a significant amount of time, and stabilizing blood glucose levels.

Insoluble fiber, meanwhile, keeps things moving through the digestive tract, making it an important factor in reducing the risk of colon cancer.

Both are important and necessary.

Oat bran is the best source of soluble fiber, while wheat bran is composed of solely insoluble fiber.

Legumes, beans, and nuts are a mix of insoluble and soluble, as are fruits and vegetables (in the case of fruits, skins contain insoluble fiber and the actual fruit contains soluble).

So, as long as you have a varied diet, you are getting sufficient amounts of both.

The important goal to keep in mind is to have 25 - 35 grams of fiber a day from your diet.

If you want to get a bit more technical, it is recommended you get at least 3 grams of soluble fiber a day for maximum cholesterol-lowering benefits.

This isn't all that much -- a quarter cup of oat bran does the trick.

Similarly, a medium pear provides 1.7 grams of soluble fiber, a peach 0.8, a mango 0.76, and a banana 0.6.

Later today I will post a yogurt bowl recipe that meets the daily soluble fiber recommendation.

You Ask, I Answer: Fiber

I've recently been drinking Naked Juice because I love the taste of it.

I know full well (from my last question) that it isn't a replacement for healthy eating, so I still try to round out my diet.

However, fiber seems like something I still probably am not getting enough of, and I would love to add, like, 10 grams a day mixed into my juice.

Do you know if any of those pure "green" juices include fiber?

If not, do you know of any powdered fiber supplement that isn't marketed as a laxative?

I know it shouldn't stop me, but as a healthy 21 year-old, I can't bring myself to go buy Metamucil.

Until I can afford to drop $500 on a crazy blender that blends whole fruits, I'm hoping adding some powdered fiber to a juice will help.

-- Andrew Carney
Richland, WA

I'm assuming your desire to add ten grams of fiber is based on some sort of calculation (i.e.: you are 10 grams below your recommended intake).

The "problem" I have with your question is that you're essentially trying to find a pint of ice cream in the oven.

Allow me to explain.

If your goal is to increase fiber consumption, skip the powders and liquids and go for a much tastier -- and plentiful -- source: food.

I personally don't understand the decision behind taking Metamucil as a fiber supplement.

It has an unpleasant taste and texture, doesn't offer more fiber than food (one serving offers 3 grams, the same in 6 whole grain Triscuit crackers,) and doesn't provide the naturally-occurring nutrients and phytochemicals in fiber-rich foods.

So, if 10 grams is what you seek, enjoy your juices as they are and consider the following instead:

Snack on one Gnu Flavor & Fiber, Lara, Pure, or Clif Nectar bar every day.

Add a half cup of legumes (chickepas, kidney beans, lentils) to a meal. Some easy options? Heat up some lentil soup or add legumes to a salad, wrap, or burrito.

Complement your breakfast with a cup of whole grain cereal or two slices of whole (or sprouted) grain toast. For an extra fiber boost, start off your morning with fruit as well (a medium banana provides 3 grams of fiber).

If you're making smoothies at home, add two tablespoons of ground flaxseed. You'll get Omega-3 fatty acids, lignans, and 4 grams of fiber in a 70 calorie package.

Like pasta? Next time you make some, mix a regular variety with a whole wheat one. A cup of cooked whole wheat pasta packs in 5 grams.

By all means, try to get your fiber from food first.

There's no reason why anyone -- young or old -- should be spending money on fiber supplements.