Healthy Shopping for the Savvy Shopper

Savvy shoppers know that eating healthy on a budget doesn’t have to be difficult or limiting. With today’s economy consumers are looking for ways to cut down on the cost of their grocery bill without sacrificing health.

It is not necessary to shop at special health food stores or purchase fancy products in order to maintain a healthy diet; in fact the healthiest foods in the grocery store are also the most economical.

Consider that meat-free options such as beans, legumes, nuts, seeds and soy are some of the healthiest and least expensive sources of protein in the store and they’re shelf stable! At about $0.17 cents a piece, eggs are another economical source of protein. Eggs are healthy, versatile and easy to prepare.

So where do we go wrong? Processed and convenience foods. Some of the most expensive items in your cart are soda, convenience items such as individually packed snacks, chips, instant oatmeal, rice and other grains. You’ll stretch your dollar by purchasing the largest pack possible and portioning out yourself.

  • Buy the largest frozen bag of veggies without added sauces. Frozen veggies are picked at their peak of ripeness and frozen immediately to preserve nutrients.
  • Fresh fruits/veggies that are in season will cost less. Find out what’s in season on this great site:
  • Canned fruit in its own juices is a great choice all year long – stock up when these items are on sale.
  • Meats – Chuck or bottom round roast has less fat and is less expensive than sirloin; buy a whole chicken and cut it up yourself instead of purchasing it cut up for you.
  • Fish – tilapia & cod are leans choices that are usually priced right.
  • Buy meat in large bulk packages to save money. Freeze portions you use right away to prevent spoiling. Use within three months.

Farmers Market Omelet

Prep: 10 minutes

Cook time: 15 minutes

Makes: 2 omelets


  • 4 Eggs
  • 1⁄4 cup water
  • 2 teaspoons grated Parmesan cheese
  • 1⁄2 teaspoon dried basil leaves
  • 1⁄4 teaspoon garlic powder
  • 2 teaspoons butter


  • 1⁄2 cup sliced mushrooms
  • 1⁄2 cup thinly sliced yellow summer squash
  • 1⁄2 cup thinly sliced zucchini
  • 1⁄4 cup chopped red bell pepper
  • 2 tablespoons water


  1. Combine filling ingredients in a 7 to 10-inch nonstick pan. Cook and stir over medium heat until water has evaporated and vegetables are crisp-tender, 3 to 4 minutes. Remove from pan; keep warm and clean pan.
  2. Beat eggs, 1⁄4 cup water, cheese, basil and garlic powder in medium bowl until blended. Heat butter in same pan over medium-high heat until hot. Tilt pan to coat bottom. Pour in 1⁄2 of the egg mixture. Mixture should set immediately at edges.
  3. Gently push cooked portions from edges toward the center with rubber spatula so that uncooked eggs can reach the hot pan surface. Continue cooking, tilting pan and gently moving cooked portions as needed.
  4. When top surface of eggs is thickened and no visible liquid egg remains, place 1⁄2 of the filling on one side of the omelet. Fold omelet in half with spatula and slide onto plate; keep warm. Repeat with remaining egg mixture and filling to make second omelet. SERVE immediately.

Nutrition Information:

205 Calories; 14g Fat; 6g Saturated fat; 2g Polyunsaturated fat; 5g monounsaturated fat; 384mg cholesterol; 174mg Sodium; 5g Carbohydrate; 1g fiber; 15g protein; 1,385 IU Vitamin A; 261mg choline; Excellent source of protein, vitamin A and Choline.