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Published: Sunday 08 September, 2013

women winter wear women winter wear Eat Healthy for Way Less

As long as healthy food costs more than junk, well seek the best choices for both your belly and wallet.

Organic food

If youre tossing organic produce into your grocery cart with wild abandon, the final bill might be winceworthy typically spend 30% to 50% more than you woul women winter wear d on the conventional type. But theres a real difference: About threequarters of traditionally grown produce show traces of pesticides, while only one in four organic fruits and veggies do, according to the Center for Science in the Public Interest. Splurge on organic produce with soft skin or that you eat skin and all like apples, peaches, bell peppers, strawberries, pears, and lettuce, but save on foods that are fairly pesticidefree thanks to their tougher outer layers like bananas, kiwifruit, onions, mangoes, pineapples, and broccoli. Department of Agriculture USDA and Food and Drug Administration FDA dont recommend them.

Your best bet for the environment and your health? Shop at your local farmers market for closetohome foods that require less shipping, which means fewer greenhouse gases and lower costs for organics.

Organic choices in the meat and diary aisles are less straightforward. Beef, poultry, eggs, and milk rarely cop to pesticides, but conventional producers sometimes use antibiotics and hormones on their animals. Although less than 1% of meat shows traces of antibiotics later, theres some evidence that antibioticresistant bacteria are more common in conventionally produced cuts than in organic products. Youll pay as much as 100% more for organic meat and dairy, but if youre a big meat eater or milk drinker it may be worth the investment.

Heres how to decode the stickers on your food: A fivedigit number starting with nine means its organic; a fourdigit number means its conventionally grown.

Fancy water

Fortified waters, although tasty, can come with big doses of calories. And if youre really running low on your recommended intake of vitamins, a multi might work better. If youre tempted by fancy waters becaus women winter wear e you hate plain H2O, try this trick from Jessica Ganzer, a registered dietitian in Arlington, Va. Fill a pitcher with water, throw in some lemon, lime, and orange slices, and refrigerate for a tasty, cheap drink. Just cant resist flavored or vitamin water? Choose caloriefree.

Diet frozen meals

In a perfect world youd cook a big batch of healthy food and freeze the leftovers. Cook once and eat three times, dietitian Jessica Ganzer suggests. Youll enjoy all the benefits of a prepackaged dinner without the added sodium and preservatives. Smart advice, but when youre running late its good to know that affordable frozen meals have come a long way since their tasteless, sodiumladen predecessors. They can be an effortless way to control calories, Ganzer says. I tell my clients to keep some in the freezer for emergencies. A few good brands: Kashi, Amys, and Lean Cuisine offer whole grains and lean protein and work to keep sodium low. You can find most frozen entrees for $3 to $5 per meal, and they cook in less than 10 minutes some in less than five in the microwave. Add a cup of veggies for good measure because some packaged meals dont include a ton of the green stuff.

Fancy kitchen gadgets

If youre a technochef who loves to play with the latest machines youll actually use that juicer that will take over your counter space might be worth the investment. But if youre part of the useitonceandforgetit crowd, these four lowcost items are all youll need to whip up plenty of healthy fare.

Nonstick skillet $50 to $150

A skillet with a great nonstick coating allows you to cook with minimal oil; the surface is perfect for stirfrying veggies, scrambling egg whites, and prepping healthy sauces. Try one in a larger size 12 inches and look for deep sides, a fitted lid, and an ovensafe handle. Price isnt a great indicator recent tests of nonstick cookware, Consumer Reports found that cost had nothing to do with performance. Their top pick: Kirkland Signature cookware from Costco. A whole set costs less than $200. Calphalon nonstick pans perform well, too. And budgetistas can get a good $50 nonstick pan by Bialetti.

Bamboo steamer $20 or less

This ageold cooking method requires no oil just add water, and it will allow your food to retain most of its nutrients and flavor.

Steam bags $5

If you dont want to commit to an actual steamer, try the new microwave steam bags from Glad and Ziploc: Just throw in your veggies and follow the instructions on the back. Foods are crisp and delicious virtually fatfree!

Grill pan $25

If youre dying to throw some shrimp on the barbie, invest in a heavy grill pan, which can withstand much higher temperatures than a nonstick skillet. Youll achieve the same results marks, lowfat cooking you would with a more expensive countertop grill but for less money. Tuesday Morning and other outlets carry a variety of lowprice options. women winter wear