By: CPT Laura Thompson*
It is a common misconception that healthy food is expensive. In reality, all food can be expensive—it depends on how and where you shop. Food prices fluctuate from base to base, especially if you are stationed overseas. When my husband and I went grocery shopping for the first time at Camp Humphreys, South Korea, we were shocked to see produce almost three times the price of what we would pay back in the States. However, this did not stop us from eating fruit and vegetables.
We learned early on to step out of our comfort zone and shop at local Korean grocery stores for produce. However, not every Soldier has the luxury of a car and the choice of where to shop when stationed overseas. The good news is, canned fruits and vegetables are just as healthy—if not slightly more nutritious—than fresh produce. These items are harvested when fully mature and packed with tons of nutrients before being canned or frozen. Fresh produce is typically harvested before it reaches its peak, so it can last longer in the grocery store.
Canned, fresh, or frozen
Not all canned and frozen produce are created equal. Check labels of canned fruits to avoid ones packed in heavy syrup, which equates to extra sugar and calories. Select canned fruits packed in light syrup, 100% fruit juice, or water. Most frozen fruits don’t have any added sugar, but be sure to check the labels.
The same rule applies for canned vegetables. Try to avoid vegetables packed with extra sodium, so select vegetables labeled low or reduced sodium. Some frozen vegetables are packaged with heavy cheese sauces to add flavor. If you want to cut back on sodium and extra calories, opt for plain, frozen vegetables.
One of the best parts about frozen and canned product is that they last longer than fresh produce. Soldiers can keep these items in their barracks. Some other nutritious and inexpensive items for Soldiers include microwavable rice, quinoa cups, tuna packs, low-fat yogurt cups, and low-fat string cheese.
Frozen convenience meals can be found not only in the commissary, but most Shoppettes on post carry them. These can be cheaper than take-out food on post, but some can pack a lot of extra trans-fat and calories. Select frozen meals with 300–600 calories that contain at least 3 g of fiber and 15 g of protein. Pair these meals with extra frozen vegetables, fruit, or a small side salad. These are also good to keep in the freezer at work, in case you work through lunch or have a long day at the office.
Store brand or name brand
Consider store-brand items over name brands when grocery shopping. These items are usually cheaper, but look at the Nutrition Facts label to ensure you consume the same amount of calories and macronutrients as in the name-brand item. Also look at unit prices to determine whether a smaller or larger package of food is worth the price. For food you eat often, consider bulk items. At home, pay attention to how much food you waste. Ask yourself how often you consume these items, and if they are worth purchasing again.
For items you throw away often, buy the frozen version. A common example is spinach. Many people don’t know that chopped spinach is sold frozen and is inexpensive. So, if you only need enough spinach for a casserole, you don’t waste the rest of the bag if it’s fresh.
Convenience can cost more. For example, a box of pre-portioned flavored oatmeal typically costs more per serving compared with a large container of instant oats. On top of the higher cost per serving, pre-packaged oatmeal usually has more added sugar, and the dried fruit in it doesn’t pack as much nutritional value as fresh fruit. You can save money and get more out of your meal with plain instant oats and frozen berries. The same rule applies for fresh produce. Many grocery stores offer pre-cut fruits, vegetables, and meats, but at a much higher cost than whole produce. If time is not a factor, you can purchase whole produce items, and chop them up at home.
Have a plan
Lastly, go to the grocery store with a plan. Decide ahead of time what you need based on what you already have, create a list, and stick with it. Numerous websites offer meal ideas based on what you already have in your pantry. Pack leftovers for lunch and freeze ingredients for later to avoid food waste. Most grocery stores offer online shopping and curbside pick-up at no extra cost. This saves you time and money because it sticks to your shopping list and avoids temptations when you walk down the grocery store aisles.
About the Author
CPT Laura Thompson enlisted as an Army Culinary Specialist in 2011. In 2015, Laura commissioned as an active-duty Military Intelligence Officer from UNC Charlotte with a Bachelor of Arts in Sociology. After attending Master Fitness Trainer Course in 2017, she obtained a Graduate Certificate in Nutrition from Liberty University in 2018. An instructor for U.S. Army Physical Fitness School from 2018-2020, she taught the Master Fitness Trainer Course and implemented the Army Combat Fitness Test. She has a Bachelor of Science in Nutrition from The University of Alabama. CPT Thompson recently completed her didactic program in dietetics from the University of Alabama. She has been accepted into the Army’s Graduate program in Nutrition, where she will obtain a Master of Science in Nutrition through Baylor University. She plans to become a Registered Dietitian for the United States Army.* The opinions and assertions expressed herein are those of the author and do not reflect the official policy or position of the Uniformed Services University or DoD. The contents of this publication are the sole responsibility of the author and do not reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
