Save or Splurge Foods


By Dr. Madelyn Fernstrom

Healthy eating can be pricey. But did you ever wonder if a food is "worth the splurge"? There are many food choices that allow you to both save some money and get good nutrition. You probably know a lot of these already! But there are other “healthy” foods that are more expensive and may not be worth the extra cost. Here's where I'd like to weigh in on some of my favorite "saves and splurges."

Organic Milk: SPLURGE. While all milk is safe to drink, organic milk is guaranteed free of added hormones and antibiotics. This is important for everyone, but especially for young children. And, the flavor and mouth-feel is a taste plus. 
Free-Range Chicken: SAVE. The term “free–range” only means that the chicken had access to the outdoors; the chicken coop door is open. The thought that the chickens are outside wandering around in the barnyard is comforting but is not usually the case. Free-range poultry can be twice the price of regular chicken.

Reduced-Cholesterol/Saturated Fat Eggs: SAVE. While you can trim cholesterol and saturated fat by consuming eggs from chickens that have been fed a healthier diet, the price differential can be at least double, or even nearly triple, the cost of standard eggs. A better idea is to combine egg whites and whole eggs for your cooking and eating.

High-Quality "First-Press" Olive Oil: SPLURGE. The first pressing of green olives produces the most nutrient-dense and flavorful olive oil. And, a little goes a long way for flavor. A high-quality olive oil can serve multiple uses, from salad dressing, to roasted vegetables, to marinades. ("Light" olive oils are only lighter in color, are obtained after several pressings of the olives, and are not lower in calories).

Canned Albacore (solid white) Tuna: SAVE. Whether packed in water or oil, canned albacore tuna is often twice the price of chunk light tuna. The two are equal in nutrient quality, and the pure white color of the albacore type does not indicate a higher-quality product, just different.

7-Grain Bread: SPLURGE. A dense, chewy, fiber-rich 7-grain bread is a great choice. A slice or two can be very satisfying, helping you with portion control. Even for home bakers, a 7-grain bread can be pricey (unless you are baking daily!) with all the extra ingredients that are needed. 

What are some of your favorite "save or splurge" foods? I'd love to know!

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