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By Dr. Kristina L Sargent, D.C.


February 26, 2011 (San Diego's East County) --In this economy, finances are a stressor, and the food budget is one place you may be able to cut expenses. But what is the wisest way to accomplish that goal? Making poor food choices actually increases your risk of diabetes, heart disease and high blood perssure, so when you cut your food budget, don't cut out necessary nutrients.


Here are some tips for low-cost nutrition, courtesy of


* Stay on the Perimeter: To choose the healthiest foods, stay on the

perimeter of the store. You don't really need to make your way into the

aisles - where the processed stuff is located - why tempt yourself to spend

your money on food without nutrients, that stresses your body.



* Cut out processed foods: foods, chips, muffins, cookies, soda, sports

drinks and other beverages. Most of those foods don't have many nutrients,

like vitamins and antioxidants, and they actually rob your body of nutrients

as your body tries to process them.


* Meal Plan: Start by planning a week or so's worth of meals, be sure to

include breakfast, lunch if you pack your own, dinner and snacks. You can

save time by building up a recipe file with your favorite dishes. You can

use cookbooks, print out recipes you find online or keep copies of recipes

in a special folder on your computer. Grab the advertisements for your local

grocery store to see what's on special -- you can save even more money by

planning some of your meals around those sale items.


* Buy frozen foods: With frozen foods you don't have to worry about

spoilage and you will be getting more of the nutrients your body needs to

combat stress.


* Buy in bulk: Buy chicken and ground meat in bulk, freezing it in

family-sized portions.


* Cut Coupons: Look for online coupons as well as the coupons in newspapers

and magazines.


* Choose Cheap Meat: Choose cheaper, leaner cuts of beef. You will reduce

the amount of saturated fat in your meals (which is better for your health).

The cheaper cuts of beef need to be cooked at lower temperatures and longer

periods of time. They are perfect for beef stews, soups and in crockpot



* Use your own Water: Buy a water-filter pitcher instead of expensive

individual bottles of water.


Your body doesn't need any more stress - choose to de-stress by feeding your body an anti-stress diet, and reducing your grocery bill at the same time.

For more information, see and


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