Healthy Appetite, Small Budget?

Soy offers nutrient-dense options without breaking the bank

ST. LOUIS – If you’re pinching pennies at the supermarket, you’re not alone. As households struggle with falling incomes, the U.S. Department of Agriculture expects food prices will jump six percent this year. And, financially stressed shoppers are likely to trade often-pricey whole grains, fresh fruits and vegetables for low-cost but high-calorie alternatives. For the average mom these days, a trip to the grocery store can mean having to choose between cost and her family’s nutrition. Or does it? Budget-conscious shoppers take note: soyfoods and soybean oil allow you to cook healthy meals for less, without a side order of guilt.

Nearly six in 10 Americans say they’ve cut back on the quality or quantity of the food they buy, according to an annual hunger survey released in October 2008 by Hormel Foods Corp, and this is likely to increase with a slumping economy. But, eating healthy, nutrient-dense foods doesn’t have to empty your pockets. Despite its inexpensive cost, soy offers a complete source of protein with zero grams trans fat, no cholesterol and relatively little saturated fat. Many health experts recommend soy protein because it lowers “bad” LDL cholesterol. Likewise, soybean oil primarily consists of unsaturated “good” fats with relatively little of the “bad” fats.

“Make every penny deliver nutrition,” says Lisa Kelly, MPH, RD, for the United Soybean Board. “Many soyfoods offer quality nutrition at a low cost-per-serving, not to mention convenience when preparing meals at home. Our Web site, SoyConnection.com, offers a wide range of recipes for inspiration.”

Soy is an excellent source of lean protein and pairs well with chicken, pork and beef in stir fries, soups and stews. Extend your favorite recipes’ more expensive ingredients across two meals, while adding in diced tofu or edamame for supplemental protein, texture and flavor. A package of tofu typically retails for $2.49; edamame retails for $3.49.

Soybean oil can also be an inexpensive, essential part of everyday cooking. And it’s probably already in your kitchen. Soybean oil is commonly labeled as vegetable oil – just check the ingredients label to be sure. Soybean oil contains virtually no flavor or aroma, allowing the clean, full flavors of other foods to stand out. And, compared to other heart-healthy oils like olive oil ($0.41 per serving), most soybean oil is $0.10 per serving.

About the United Soybean Board:
The United Soybean Board is a farmer-led organization comprised of 68 farmer-directors. USB oversees the investments of the soybean checkoff on behalf of all U.S. soybean farmers. For more soy and health information, along with nutritious recipes, please visit SoyConnection.com.