Eight Ways To Save Money on Groceries

Americans are feeling the effects of rising food costs. IFIC’s 2023 Food and Health Survey found that nine in ten consumers have noticed an increase in food and beverage prices in the last year. As a result, many of us are interested in cutting back on our grocery bills—wherever and whenever possible. While there are numerous factors that contribute to the cost of one’s food bill—including where you shop, what dietary restrictions you may have, and how many mouths you need to feed—there are a few tips you can employ to help you save money on groceries.  1. Simplify your meal planning. While it’s tempting to whip up exotic dishes from the wealth of extravagant recipes you can find in cookbooks and online, a surprising truth is that many people feel satisfied with a fewer number of meal options per week—simple and nutritious favorites that can be repeated over and over again. Unsure where to start? Try this method: Choose one or two breakfast options, two or three options for both lunch and dinner, and two or three snack options. A few ideas to choose from: Breakfast: Lunch or dinner: Snacks: 2. Before you head to the store, take inventory of what you already have on hand. Often, we default to going right to the grocery store without taking inventory of what’s already in our kitchen. It’s likely that you already have some ingredients that can be used in this week’s meals. If you have non-perishables like rice, pasta, canned goods, and snacks (such as nuts, popcorn, or crackers) or any frozen items, how might you combine or add these items to this week’s meals and snacks? 3. Browse coupons and various store promotions before you shop. Paying attention to current coupons and promotions—as well as purchasing in-season foods—can save […]

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A Brief History of Food – Rethinking “Processed”

Farm to fork, field to plate, seed to shelf. … More and more we want to know where our food comes from. We want to know where it was grown (or produced), who grew it, and how. The same could be said for food ingredients. Where did they come from? How did they come to be? Why are they in our food? To gain perspective on the origins of food ingredients, let’s take a look at the history of food itself. We’ve come a long way from our hunter/gatherer days, to farming and processing food by hand, and ultimately to modern day farming and food production. This evolution of food acquisition and production means that food itself is technology. All foods (with a few exceptions) are processed. It’s simply not possible, convenient, or even healthy to avoid all processed foods. And you shouldn’t want to. We have never had food that is more safe, nutritious, and delicious than we have today. The Industrial Revolution is what allowed us to achieve these important qualities in our food system. Food ingredients, from ones that are centuries old to ones more recently developed, help make possible a safe, convenient, healthful, flavorful and affordable food supply. By processing food and incorporating different ingredients, we are able to enjoy safer food (through the use of preservatives, like ascorbic acid, i.e., vitamin C), higher-quality food (which stays fresh longer), more nutritious food (by enriching with various nutrients), and more delicious food (enhanced taste and texture through flavors, spices, emulsifiers, etc.) Take it from food historian and author, Rachel Laudan, who counters the claims that food is less safe, less nutritious and over-processed, as well as the yearning for a romanticized past that never actually existed. The real past was a division of classes – the wealthy and powerful enjoying […]

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What You Need to Know About Coffee and Your Health

Our favorite morning beverage and afternoon pick-me-up was evaluated for how it impacts the risk of cancer in people. Well, good news! Coffee is no longer deemed as a possible carcinogen and recent research even shows drinking coffee might help prevent cancer.  What is IARC and what do they have to do with coffee? IARC, the International Agency for Research on Cancer, headquartered in Lyon, France, operates as part of the World Health Organization (WHO). Three times a year, IARC forms working groups to evaluate how something (like certain occupational chemicals, foods, or even the sun) impacts the risk of cancer in people. This quarter, they reviewed coffee and released their report on June 15 classifying coffee as ‘Group 3.’ Previously, coffee was classified as ‘Group 2B’ or as “possibly carcinogenic to humans.”  What does a ‘Group 3’ classification mean? IARC classifies agents into one of 5 different categories.  The ‘Group 3’ category is used most commonly for agents for which the evidence of carcinogenicity is inadequate in humans and inadequate or limited in experimental animals. James R. Coughlin, Ph.D. CFS, an independent consultant in Food/Nutritional/Chemical Toxicology, Safety & Regulatory Affairs for Coughlin & Associates, said: “While IARC’s Working Group classified coffee as Group 3, not classifiable as to its carcinogenicity to humans, what this really means is that IARC was not able to find even limited evidence of coffee drinking causing human cancer. What I truly believe, based on my 35 years of study on coffee and cancer, is that coffee drinking does not cause human cancer, and in fact, it actually helps to reduce the risk of several forms of human cancer.” What does the research say about coffee and cancer? Recent research related to coffee and cancer is encouraging. A recent meta-analysis of 59 studies suggested that consuming coffee can actually “reduce the […]

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Fast Take: Glyphosate – Let’s Communicate

This week, self-proclaimed consumer product “experts” released a report that examined the residue presence of glyphosate, an herbicide that is widely used by growers (as it is the main ingredient in many commercial weed-killers, such as Roundup), in a variety of common foods. Before you “join the frenzy” that these groups and others are trying to create, let’s insert some logic into the conversation and ask and answer a few simple questions. What is glyphosate? Glyphosate is an herbicide that has been used for crop protection since 1974. It is widely used because it is non-toxic to humans and animals; does not persist in the environment; and is notably effective for broad-range weed control, which increases yield and quality of crops, reduces soil erosion, and enhances harvesting efficiency. As one of the most widely used agricultural compounds, it has been the subject of numerous toxicological research experiments. For the past 40 years, the safety of glyphosate has been reviewed and confirmed by science and multiple government agencies. The findings from these reviews reveal that glyphosate is not a carcinogen, an endocrine disrupter, or a developmental toxicant. Isn’t the use of glyphosate regulated? These “experts” want us to believe that glyphosate is used irresponsibly and the government is not involved in the oversight and regulation of our food system, but that could not be further from the truth. The use of pesticides is closely monitored and regulated by the U.S. Environmental Protection Agency (EPA), U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA). In addition, these agencies ensure that we do not consume pesticide residues at harmful limits. Has the safety and potential health impact of glyphosate exposure been examined? Yes, time and time again. You may recall the March 2015 scientifically controversial conclusion by the International […]

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Vitamin D and Calcium: A Winning Combo

You have probably heard that calcium plays a key role in keeping your bones strong. But did you know that in order to maximize your calcium absorption and function you also need vitamin D? Yup, it’s true! Most of the calcium you eat in food is in its inactive form and needs to be converted to an active form for calcium to actually do its “thang.” That’s where vitamin D comes in. Vitamin D helps convert calcium into its active form. While vitamin D is the most common name of this particular vitamin, it can also be listed as calcifediol, cholecalciferol, ergocalciferol, vitamin D2, and vitamin D3. Regardless if it’s ergocalciferol or calcifediol, it’s still vitamin D. Do these micronutrients have any other health benefits? In addition to playing key roles in bone health, vitamin D has been shown to support a healthy digestive system, as well as to promote basic metabolic functions in the body. Calcium also has other health benefits beyond supporting bone health. An important mineral for oral health, calcium promotes tooth and gum health. Additionally, calcium is key for proper nerve signaling and muscle function. How much calcium should I aim for, and what foods should I focus on? Foods rich in calcium can be found in vegetables such as broccoli and kale; fortified foods such as breakfast cereals, juices, and soy foods; and dairy foods such as cheese, milk, and yogurt. To help you better understand how much calcium you should be getting and how much of it is in certain foods, see the tables below. Calcium recommendations (based on age and/or lifestyle) mg/day Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010. Infants 0 to 6 months 200 Infants 6 to 12 months 260 1 to 3 years old 700 4 to 8 […]

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A Useful Guide to Understanding GMOs

As food producers aim to provide a secure and reliable supply of food for the growing public, food biotechnology advances are evolving fast. Genetically modified food resources are helping farmers, food manufacturers, and companies produce safe, healthy, great-tasting and environmentally-friendly foods. However, understanding how these foods are created, how they end up on our plates, and the science behind the ingredients can be confusing. Below we have some insightful resources to help you understand how GMOs are shaping our food supply. Food Biotechnology: A Communicator’s Guide to Improving Understanding Food Biotechnology: A Communicator’s Guide to Improving Understanding is your one-stop resource for preparing for presentations, patient and client questions, health fairs, media interviews, blogging, tweeting, and other community conversations around biotechnology and GMOs. GMO-Free Milk: Is There Really Such a Thing? Modern food production uses various technologies to ensure that our food supply yields safe and environmentally friendly foods. “Genetically engineered” foods, also known as “genetically modified” foods or GMOs, are safe for consumption, and this has been proven repeatedly by scientific research. So what do package labels such as “GMO-free” and “Non-GMO” really mean? Science Sent: GMOs Are Safe to Eat For years, the debate over the safety of genetically engineered crops (or genetically modified organisms or GMOS) has come down to one statement: the science isn’t there. According to a report published yesterday by the National Academy of Sciences (NAS), there is no difference in potential or adverse health effects in GMO crops compared to non-GMOs. In other words, GMO crops are as safe to eat as their non-GMO counterparts. No Matter the Food, Ingredients Produced with Biotechnology Are As Safe As “Non-GMO” The International Food Information Council (IFIC) Foundation would like to correct media reports raising concerns about infant formula containing ingredients produced using biotechnology (also referred […]

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Let’s Bust 3 Common Myths About MSG

These days, there are too many food myths to count. Even with so much noise out there, some common myths continue to capture our attention. Some of these common misperceptions center on monosodium glutamate, or MSG. It’s about time we expose a few of the common myths you may have heard. But first, what exactly is MSG? MSG is created when sodium and glutamate (an amino acid that is found in both plant and animal proteins) are combined. It is naturally occurring in tomatoes, Parmesan cheese, walnuts, sardines, mushrooms, clams, meat and asparagus. MSG is also used as a flavoring component in foods to bring out savory, umami flavors to a dish. Myth #1:  “MSG gives me headaches and other problems.” Over the years, we have seen anecdotal reports linking MSG to headaches and nausea.  Ever since the first incidents were reported, there’s been no strong, medical evidence to support these claims. The FDA investigated some of these claims and has “never been able to confirm that the MSG caused the reported effects.” In addition, the FDA commissioned a group of independent scientists from the Federation of American Societies for Experimental Biology to examine the safety of MSG in the 1990s. The FASEB report determined that MSG is safe.   Myth #2:  “I’m allergic to MSG.” First off, MSG is not an allergen, so it will not cause allergies.  The FDA, leading health authorities, consumer advocates and researchers in the field have identified eight common known allergens: wheat, soy, peanuts, tree nuts, fish, shellfish, eggs and milk. These allergens are the leading foods that cause the majority of reactions to individuals. Furthermore, decades of research have failed to demonstrate that MSG causes allergic reactions. However, if you’re having an allergic reaction dial 911 or consult a health provider immediately.  Myth […]

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A Case of Toxic Misinformation

There are lots of examples of nutritional boogeymen. Online circles always seem to be in a frenzy about some hidden danger lurking in your food. Despite all the variations of these food freak-outs, there is one nutritional boogeyman out there that really exemplifies the problem: toxins. Read any cleanse testimonial or yoga manual, and you’re likely to find mention of hidden “toxins” that can accumulate in your system. But what are these “toxins” that we hear so much about? This is where comparisons to the boogeyman feel particularly apt. The term has occasionally been attributed to safe and commonly-consumed food ingredients, but most of the time it is used to describe a vague and amorphous health threat. It’s as if the toxins are damaging your health and you can’t even spot them. Defining “toxin” Health experts and toxicologists are much more conservative in their use of the term “toxin.” According to the dictionary definition, a toxin is poisonous substance of plant or animal origin. But here is where the definition of “toxin” gets tricky. As toxicologists like to say “the dose makes the poison.” This means that pretty much anything, even a healthy or essential component of the diet, can be harmful to health if you consume too much of it. It’s the same phenomenon of having “too much of a good thing.” Even water can be poisonous if you drink too much, too quickly. To “cleanse” or not to “cleanse?” The term “toxin” is often associated with cleanse-culture. Many cleanse practitioners tout their program as a way to flush yourself of hidden toxins. These over-the-top cleansing regimens promise everything from increased energy to whiter eyeballs. But do these cleanses actually work? Short answer: no. The only guaranteed outcome of a cleanse is that you will end up hungry (… […]

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