Last weeks blog compared the cost of healthy choices vs. less healthy choices. While the healthy choice isn't ALWAYS less expensive, it often can be. Check out these money saving healthy food swaps:
Hot Dog vs. Peanut Butter
Cost: peanut butter wins by 3 cents per oz
Peanut butter = 10 cents per oz
Bar-S Hot Dog = 13 cents per oz
Nutrition: Peanut butter wins!
More protein and more healthy nutrients per serving!
2 TABLESPOONS PEANUT BUTTER | 1 BAR-S HOT DOG |
7 grams protein | 3 grams protein |
3 grams fiber | 0 grams fiber |
2 grams saturated fat (bad fat) | 3 grams saturated fat (bad fat) |
150 mg sodium | 430 mg sodium |
6% iron needs for the day | 2% iron needs for the day |
150 mg sodium | 430 mg sodium |
I almost never buy hot dogs, but my family eats a jar of peanut butter a week!
If you are looking for a quick healthy protein food for your kids, a peanut butter sandwich on whole wheat bread can't be beat in cost or nutrition.
Frozen Burrito vs. Tortilla with Cheese & Beans
Cost: Tortilla with cheese wins by 5 cents per ounce (not much)
tortilla with cheese & beans = 57 cents each
frozen burrito = 62 cents each
Nutrition:
I never buy frozen burritos, but we eat a lot of quesadillas at our house! They are healthier because you can use corn or whole wheat tortillas to increase the fiber! A homemade quesadilla can also have more beans and less cheese!
Tuna Sandwich vs. Homemade Hamburger
Cost: Tuna Sandwich wins
tuna sandwich = $1.37 each
energy drink on average = $2.32 each
Nutrition: tuna sandwich wins!
More protein plus more omega-3 fats and vitamin D!
Hamburgers are nutritious! They are high in iron, which is important for young children! But tuna is healthier, less expensive and EASIER TO MAKE. I eat tuna twice a week for lunch. It is one of the healthiest things I eat every week!
tuna | burger |
17 grams protein | 12 grams protein |
370 mg salt | depends on how much you add |
12% daily need iron | 15% daily need iron |
20% daily need omega 3 | 0% daily need omega 3 |
15% daily need vitamin D | 0% daily need vitamin D |
Homemade Green Smoothie vs. Store Bought Energy Drink
Cost: Green Smoothie wins!
green smoothie = $0.87 cents each
energy drink on average = $2.50 each
Nutrition: green smoothie of course!
You may think I'm crazy, but if you want to feel good, drinking a green smoothie will help you so much more than anything in a can.
Green smoothies are loaded with vitamins, minerals, protein and fiber. They are also hydrating and help your body function at it's best. Here's the recipe I use for a green smoothie every day: https://www.ddinutrition.com/recipes-2/green-smoothie
That's it for the cost comparisons today!
I'll be back next week talking about foods for thanksgiving!
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