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Healthy, low-cost meals are possible BUDGET EATING HOW TO FEED A FAMILY FOR A WEEK ON LESS THAN $170

How to eat well on a budget

Date published: 9/16/2007

DESPITE rising food prices, it's still possible to eat well for a reasonable price. I know--I recently took on the challenge of devising a week's worth of nutritious menus without spending more than a moderate amount of money.

The U.S. Department of Agriculture estimates food costs each year for families on thrifty, low-cost, moderate and liberal budgets. In June, it estimated that a family of four (two adults, two children ages 6-11) spends between $125 and $245 a week on food. Families on a moderate budget spend $201 a week, the USDA says.

My goal was to come up with an eating plan that would cost less than $201 a week--and perhaps even less than the USDA's "low-cost" budget amount of $161.80.

What I came up with was a plan that provides about 2,000 calories per person--including plenty of protein, calcium, fiber, and lots of fruits and vegetables--and that works out to $168 a week, or $42 per person.

Of course, prices may vary from place to place and week to week. And I calculated my amounts based on the true price of the food in each meal. In other words, one of my lunch menus, for example, includes a half-cup of grapes, or 30 cents worth, per person. But you may need to buy a $1.50 bag of grapes to get a single serving. Make sure to eat the rest to get your money's worth.

Keep reading for tips on smart shopping, and my example of a week's worth of healthy meals that will feed four for $168.

Buy fruits and vegetables when they are harvested locally, and you will get the best price.

If you're not sure what's in season, try visiting your local farmers market. Not only will you get fresh food and support local family farms, but you're likely to get good prices as well. For example, I recently bought apples for less than a dollar a pound at the farmers market, while I'm lucky to find them in grocery stores for that price even on sale.

My usual routine involves shopping at the farmers market on a Saturday morning and picking out several seasonal fruits and vegetables. Then I build a menu around the produce I've purchased and make a list of any remaining foods I'll need to buy at the supermarket.

Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.

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Date published: 9/16/2007