Healthy Eating in Tight Economic Times.

The information on this page has been compiled and edited from previously published articles, by Dr. Connie Guttersen.  The articles are not intended as health advice, nor do they necessarily reflect the views and opinions of the California Olive Committee. Always consult your physician on matters of health and wellness.

by Connie Guttersen, RD PhD.

The Consumer Price Index (CPI) for all food is forecast to rise four-to-five percent in 2009, according figures from the USDA's Economic Research Service.

These above-average changes in food price indices are on top of a forecast CPI increase of 5.5-6.5 percent for 'food at home' in 2008 and a final 2007 increase of 4.2 percent.

The US is experiencing one of the most critical economic crossroads with food costs rising at an accelerated rate in 2007 and 2008, a trend that is expected to continue well into 2009.⁽¹⁾ As increases in food prices grab headlines and family budgets get pulled in all directions, consumers may be tempted to bargain with their health. "Value meals" and offers of larger portions for pennies, can be especially tempting to tight budgets. That's why it is important for consumers to evaluate the item's nutritional attributes along with the price tag when weighing purchase decisions.

The Consumer Price index (CPI) for all food in 2008 increased to 5.8% from 4.0% in 2007. According to the US Bureau of Labor Statistics (BLS) the largest price increases have been in eggs, fats and oils, bakery products, fresh vegetables, and cereals. Higher energy and transportation costs along with sharp increases in commodity costs for wheat, corn, soybeans and milk are some of the major reasons for this increase in price. At the beginning of 2002, an average household spent $59 a week for food at home and $25 for gas. In May 2008, these figures were $72 a week for food and $83 for gas.⁽¹⁾

(CPI) numbers suggest that Americans are paying relatively more for fresh fruits and vegetables than they did 27 years ago. Over the course of this time period, fresh fruits and vegetables rose 49 percent. By 2006 fresh fruits and vegetables index stood 40 percent higher than the index for cakes, cookies, and cupcakes;⁽²⁾ however, the CPI is widely believed to overstate the rate of this pricing (3). Over time, many vegetable and fruit varieties have become more expensive because the value-added costs for washing, peeling, chopping, bagging and mixing for convenience and variety are passed on to the consumer. For example, washed and bagged spinach accounted for 65 percent of what households spend at supermarkets as compared to 35 percent for regular spinach. The value-added costs of transportation, processing, wholesaling and retailing has grown to account for about three-fourths of the retail price of fruits and vegetables.⁽³⁾

The majority of Americans are overweight and approximately one third obese⁽⁴⁾ so it becomes even more important for health professionals and the food industry to work together to help make a difference in the quality and price of convenient and available foods. To meet the 2005 Dietary Guidelines, typical Americans would need to more than double their current intake of vegetables and whole grain foods, while reducing their intake of solid fats and added sugars by half.⁽⁵⁾ The issue for low income households is even more pronounced. Data provided by the Economic Research Service (USDA) states that low-income households tend to eat less nutritiously overall and do not eat on average the recommended amounts for whole grains and low fat dairy.^(6,7) Advocates have proposed to excise taxes on snack foods as a possible way to address the growing prevalence of obesity and overweight in the United States. However, reality may be that while it would generate tax revenues, the tax amounts proposed would do little to persuade consumption.

Why is it so challenging for Americans to eat enough fruits and vegetables? One reason may be that they are perceived to be too expensive, especially when they are fresh. Another reason is the perception that they are difficult to prepare. While many processed foods may appear to offer a better bargain in light of convenience or even creative packaging, basic label reading along side price comparisons may reveal a different truth. For example, if consumers learn to consider food quality based on factors such as the nutrient-richness of ingredients, they may evaluate the price-value of foods differently.

Perhaps one of the most debated topics today among consumers and media pertains to "what is healthy?" Good dietary patterns that form a core of colorful fruits and vegetables, whole grains, nuts and legumes, lean meats, and plant oils are the foundation. Maximal health benefits are most likely to be realized when combinations of these foods exert their synergistic effect of health benefits. Food synergy refers to the interaction of two or more nutrients and other healthful substances within foods working together to achieve an effect and potential health benefit - a benefit that each food individually is not able to match. This is why nutritionists like to recommend menus and meals that use a smart combination of different foods to get the most out of calories and to maximize nutrition.

Here are some examples of combinations that help get the most nutrition out of your calories:

Combine:	Vitamin C and Iron
Synergy:	Vitamin C boosts the body's ability to absorb iron
Example:	Edamame, thinly sliced chicken, red bell peppers in an Asian Stir-fry
Combine:	Fat and Phytochemical: flavonoids
Synergy:	Fats help the body absorb fat soluble antioxidants
Example:	Braised greens with olive oil and nuts
Combine:	Lycopene and fat
Synergy:	Fat helps the body absorb fat soluble lycopene
Example:	Roasted tomatoes drizzled with extra virgin olive oil, and oregano
Combine:	Vitamin C with Calcium
Synergy:	Vitamin C boosts the body's absorption of calcium
Example:	Combine steamed broccoli with goat cheese, black olives, walnuts, and red wine vinaigrette.

While combinations like those above can be a great way to help maximize the most nutrition out of your calories. Two recipes to get you started are Moroccan Spiced Millet and Oven Roasted Tomato Salad.

It is also great if you can get the maximum out of your food expenditures. One way to save money is to create dishes that will work for more than one meal- what we call "planned overs." Be sure to visit here for "Planned Overs" menus and recipes.

Another way to save money is to plan your grocery trips. Here are more Grocery Shopping Tips to avoid extra spending.

REFERENCES:

1. http://www.ers.usda.gov/Briefing/CPIFoodAndExpenditures/
2. Huchler, F and Hayden, S. Price trends are similar for fruits, vegetables, and snack foods. Economic Research Report #55, March 2008, U.S. Department of Agriculture, Economic Research Service.
3. US Department of Agriculture, Food and Nutrition Service, Food Buying Guide for Child Nutrition Programs, revised November 2001.
4. Hedley, A. et al. Prevalence of overweight and obesity among us children, adolescents, and adults, 1999 - 2002, JAMA 291 (2004):2847-2840
5. US. Department of Health and Human Services and US Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th edition. Washington, DC:US Government Printing Office, January 2005
6. Hanson and Andrews. Rising food prices take a bit out of food stamp program benefits. Economic Research Report #41, December 2008. U. S. Department of Agriculture, Economic Research Service.
7. Reed J. et al. How much do Americans pay for fruits and vegetables? Agriculture Information Bulletin Number 790, July 2004, U.S. Department of Agriculture, Economic Research Service. http://www.ers.usda.gov/publications/aib790/
8. Etherton, P, et al High monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations 1999 Am J Clin Nutr. 70; 1009-15
9. KJ Joshipura, FB Hu, et al. The effect of fruit and vegetable intake of risk of coronary heart disease. Annals of Internal Medicine. 134:1106 - 1114. 2001
10. Mckeown et al. Whole grain intake is favorable associated with metabolic risk factors for type 2 diabetes and cardiovascular disease. American Journal of Clinical Nutrition 2002;76:390-98.
11. Nenseter et al. Dysregulated RANK Ligand/RANK Axis in Hyperhomocysteinemic Subjects: Effect of Treatment. Stroke.2009; 40: 241-247
12. Drewnoski and Carneros, Bitter taste, phytonutrients, and the consumer: a review. Am J Clin Nutr 2000;72:1424-35
13. Artemis P simopoulos, Essential fatty acids in health and chronic disease. American Journal of Clinical Nutrition, Vol. 70, No. 3, 560S-569S, September 1999
14. Whole grain consumption and chronic disease: protective mechanisms. J Slavin, D jacobs, L Marquart. Nutr Cancer. 1997;27:14-21